Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
PHYA 134 Beginning Strength Training Rules and safety guidelines to follow during this class include: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. Warming up before lifting is necessary. Demonstration of proper lift techniques will follow warm up. Proper form is essential to pass this class. Each lift is slow and controlled- no fast moves or bouncing allowed. Lift through the entire range of motion. Exhale on the’ hard’ part otherwise known as the work phase. Delayed onset muscle soreness is common and the instructor will educate you on correct recovery techniques to include proper stretching techniques. Partner on free weights. Spotting is essential with many free lifts. Stabilize the core- no movement occurs through the spine on all lifts. Modify. The instructor will be available each class period to allow all students to do an alternate activity if student has special needs, discomfort, injury or a change of status. (ie: if you fall snowboarding and arrive to class in a sling) Keep me informed. Stretch period will follow each class. Do not leave early. Have fun! Get strong! Notice the difference 15 weeks of weight training will provide to your fitness goals. Weight Training Prescription-The Principle of FIT Frequency (F) - The number of workouts per week or number times a muscle group is trained per week. Intensity (I) - The amount of weight used, percentage of the one repetition maximum, or the effort used during the exercise. Time (T) - The number of sets or number of exercises, specifically for each muscle group. Time may also include number of repetitions. Set, Reps, Workload Shorthand o o Sets x Rep Range 2 x 8-12 Sets x Reps x Resistance 2 x 10 x 120 lbs Full Body Workout: Legs, Torso, Arms 1. Chest press 2. Lat pull 3. Shoulder press 4. Lunges/leg press/squat 5. Leg/hamstring curl 6. Bicep curl 7. Tricep press 8. Calf raise 9. Low back 11. Core/planks A warm up with rhythmic movements should be done prior to lifting (i.e walk, bike, shoulder rolls, etc.). Do large muscle group exercises first and exercises that cross multiple joints before single joint exercises. Select at least one exercise targeting a major muscle group. Vary the type of exercise for each major group using examples from the Required Lifts handout. One day of rest should be allowed in between exercising a muscle group Alternative Workouts 1. Push/Pull 2 day split – pushing exercises one day, pulling exercises the next 2. Upper/lower 2 day split – upper body one day, lower body the next 3. Legs/arms/chest/back – in sequence one group per day Guidelines for Stretching 1. Static stretching is performed by aligning the body properly so that the stretch occurs along a longitudinal line with the direction of the muscle. 2. Movement into the stretch pattern should be slow and easy, and when the end of the range of motion is reached, the position should be held for 10-30 seconds. 3. When inhaling, try and let the stomach go out, and when exhaling, pull the stomach in toward the spine. This is known as diaphragmatic breathing and helps to focus one’s concentration on relaxation. While stretching, breath regularly, do not hold your breath. 4. Keep in mind that you should not bounce, but reach and hold on all movements. 5. Some days you may be ‘looser’ than others. Flexibility varies with time of day, temperature, and stress levels. 6. Moderate active stretching may be done prior to a work out, but developmental stretching should occur after the work out when blood flow to the muscles has increased, the muscles are warm, and synovial fluid is increased to the joints. Tricep press up REQUIRED LIFTS Tricep kick back Chest: Bench press Dumbbell press Incline and decline bench press Flys Cable Cross over Shoulders: Rotator cuff exercises and serratus group Military press Standing Upright rows Standing straight arm shoulder raise Upper back/posterior shoulders: One arm bent over rows Lattisimus pull downs Straight arm press downs Prone (face down) flies Small mm groups: Bicep Curl Tricep press down Lower extremity: Squats (narrow vs. wide) Split squats Lunges (stationary vs. walking) Quad extensions Leg press Hamstring curls Toe (calf) raises Abs and core: *Weight lifting traditionally will not strengthen core *Core strength is crucial to overall fitness and athletic performance Please note that in most weight rooms the uninformed lifter makes poor decisions that can preclude injury and cause life long health issues. Make informed decisions, follow the safety rules and learn the proper techniques. Enjoy! Pre YMCA Bench press m/80lbs - w/35lbs Post Pre Modified Plank: NAME:______________________________________________________________________ Post