Download Strength Training - Mr. Nettles Health and Physical Education Classes

Fitness is a
Lifestyle
Bell Ringer #1
-Textbook
Read Pages:
 Physical Exams, pg 343
 Eye Care, pg 344-345
 Ear Care, pg 346-347
 Dental Care, pg 348-350
The Need For Fitness
 Cardiovascular
Risk Factors:
• Heart disease is the leading cause of death
in the United States.
• The U.S. is raked among the top 3 in the
world for overweight/fat individuals.
• There are over 1 million heart attacks each
year.
Unhealthy Behaviors

Bad habits such as:
• Physical Inactivity
• Video games, TV,
Computers.
• Fatty & Sugary Foods.
• Enormous Food
portions.
• Technology
Unhealthy Behaviors
 Turn
us into a out
of shape, lazy,
over fat,
unhealthy,
heart attack risk
individual.
Making A Change…
We know that all of these unhealthy habits
and negative effects are reversible with a
lifestyle change.
 We must keep in mind though, that most
people cannot change overnight.
 You must make a plan to gradually change
& set realistic goals while having support
to help motivate you.

Knowing Your Genetic Potential
 Endomorph:
•Big boned, soft,
round body.
High percent of
body fat.
•Very hard to lose
weight/fat.
Knowing Your Genetic Potential
 Mesomorph
• V or Square
shaped body.
Muscular
characteristics.
Low percent of
body fat.
• Easy to gain or
lose weight.
Knowing Your Genetic Potential
 Ectomorph:
-Small frame,
thin muscles,
low percent of body
fat.
-Hard to gain
weight.
Applying What You Know
Ectomorph’s must make sure that they
increase their calorie intake as well as
include a strength training routine to see an
increase in muscle mass and body weight.
 Endomorph’s must make sure they watch
their calorie intake as well as get plenty of
Aerobic Exercise & always incorporate a
strength training routine.

Daily Review
What is the leading cause of death in the
U.S.?
-Heart Disease
2. What factors contribute to this?
-Fatty/Sugary Processed Foods,
Technology, Food Portions
3. What are the 3 body types
-Endomorph, Mesomorph, & Ectomorph
4. Describe these three body types.
1.
ARTICLE/KWL
“THE
HIDDEN
COST OF
OBESITY”
Bell Ringer #2
ACTIVITY:
Notebook, Pg
79 & 80
“Barriers to being
Active Survey”
Fitness
 Five
Habits to Healthy Living:
•Balanced daily nutrition.
•Aerobic/Anaerobic Exercise.
•Strength Training.
•Stress Management.
•Hydration.
Overcoming the
Barriers
What do you think
your barriers are?
Lack of Time
 Identify
time for physical
activity.
 Multitask: Incorporate
physical activity with daily
tasks.
What are some multitasking
activities that involve physical activity?
Lack of Encouragement
 Explain
interest to family and
friends. Tell them of your desire,
and ask for support.
 Invite friends and family to
exercise with you.
 Plan social activities involving
exercise.
Embarrassed about
Personal Appearance
Wear
loose, comfortable
clothing.
Exercise with supportive
people.
Exercise in private first.
Lack of Energy
 Schedule
activity during
energetic times in the day
or week.
 Give exercise a chance.
 Exercise can give you
more energy.
Not Enjoyable
Invite
someone to
exercise with you.
Join a class or group.
Find fun activities like…
Lack of Self-Motivation
Schedule
activity
Make an “Appointment”
Find a job that requires
physical work.
Fear of Injury
 Find
an activity you feel
confident and safe doing.
 Minimal skill.
 Join a supervised gym or
class.
 Protective gear and
equipment.
Lack of Confidence
No new skill.
 Find someone to teach you new
skills.
 Take a class to teach you new
skills.
 Find outside resources research
it.

Read Magazines
Internet Exploring
Lack of a Safe Place
 Select
activities with
minimal equipment.
 Low cost options.
 Volunteer to do household
or gardening chores.
 Find a group of friends to
jog with. Safety in numbers.
Appeal of TV/ Computer/
Video Games
Exercise while you watch TV.
 During Commercials or
Breaks.
 Exercise First then watch TV.
• Set Limits of sitting down
activities
• Use sitting down activities as
a reward for exercising.

Inclement Weather
 Indoor
activities
 Household Chores
 Winter Sports
DAILY REVIEW
1.
2.
3.
4.
The best way to change your body is to
make a plan for _________ change and
set _______ goals.
-Gradual/Realistic
What is the #1 barrier to exercise/activity?
-Lack of Time
How do you overcome this?
What are some other barriers to fitness?
ARTICLE/KWL
WHAT IS
CARDIOVASCULAR/
AEROBIC FITNESS?
Bell Ringer #3
-Textbook

Read Pages:
• Physical Activity & Health Status, pg 367-369
• Healthful Physical Activities, pg 370
• Physical Fitness Plans, pg 371-372
5 Components Of Fitness
1.
2.
3.
4.
5.
Aerobic Exercise
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Program Design
 To
create an effective exercise
routine you must then include the
elements of:
•Frequency
•Intensity
•Time
FIT
Program Design
 Frequency:
•Refers to the
number of times
per week an
individual
engages in
exercise.
Program Design
Exercise
must be
performed on a regular
basis to be beneficial and
effective.
CONSISTENCY is the key
to fitness!
Program Design
Intensity:
•Refers to how
hard a person is
working as they
exercise.
Program Design
Time:
•Refers to
the length of
the exercise
session.
DAILY REVIEW
1. What are the 5 components of fitness?
-Aerobic/Anaerobic, Muscular Strength, Endurance,
Flexibility, & Body Comp
2.
What does each letter of the F I T acronym stand for?
-Frequency-Intensity-Time
3.
What are the 3 body types?
-Endomorph-Mesomorph-Ectomorph
4.
When looking to make a change in your body, you must
set __________ goals
-Realistic
ARTICLE/KWL
“A Walk a Day”
Bell Ringer #4
-Notebook
Aerobic Exercise
“Finding your Training Heart
Rate”
Notebook, pg 81
Basic Training Principles
 The
Principle of Warm-up:
•A. Increases Body Temperature
•B. Increasing Blood Flow &
Lubrication to the joint.
•C. Prepares muscles, tendons, and
ligaments for stressful activity.
Warm-Up
#1 Prevents
Injury
#2 Improves
performance
Basic Training Principles
Warm-up consists of low intensity, gross
body movements for 3-5 minutes.
 When preparing for strength training, an
individual should perform 1-2 warm-up
sets at the beginning of their first exercise.
 It is not necessary to perform warm-up
sets from that point forward.

Basic Training Principles
 The
Principle of Cool-down:
• Cool-down is essential for those
activities that are strenuous and long.
• Cool-down can enhance recovery by
helping circulate lactic acid (waste
products) into the blood system.
Basic Training Principles
 Cooling
Down
consists of:
•Easy Jogging, Walking,
Biking.
•Light Aerobic Activity.
•Stretching Exercises.
Daily Review
1.
2.
3.
4.
5.
6.
When static stretching you should hold the stretch for ___ seconds.
-30
The purpose of the warm-up is to:
-improve performance & prevent injury
What returns the body to its normal state and helps prevent
soreness?
-cool-down
An individual with a V-shape & low % bodyfat is a/an
-Mesomorph
How hard you work out is called:
-Intensity
A relaxed, held stretch with your attention focused on your muscle
being stretched is:
-Static
ARTICLE:
“STRETCHING”
KWL
Bell Ringer #5: Notebook, pg 67
CV/Aerobic Exercise Article
Describe 2 activities for the following
Heart Training Zones:
 Healthy Heart
 Fitness
 Aerobic
 Anaerobic
 Red-Line
Aerobic Exercise


Aerobic exercise is
defined as continuous,
rhythmic activity, using
large muscle groups of the
body performed at 6085% of a persons
maximum heart rate.
Aerobic Exercise trains
the heart and uses
oxygen.
Examples Of Aerobic Exercise

Walking
Jogging
Running
Jump Roping
Cycling
Swimming
Dancing

Roller Blade/Skating






Examples Of Aerobic Exercise
Treadmill
 Precor Fitness
Machine
 Eliptical Fitness
Machine
 Cross Trainer Fitness
 Exercise Bike

Examples Of Aerobic
Exercise
 Tae
Bo
 Aerobic Dance
 Step Aerobics
 Water Aerobics
 Spinning
 Kick Boxing
Aerobic Exercise
 Aerobic
Exercise
is the best way to
keep your Heart
Strong and it may
also help you
shed unwanted
Body
Fat!!
Program Design

The duration
(length) of an
aerobic
training
session should
be at least 30
minutes.
Specific Goals For The Beginner



1. Frequency: 2-3 times per
week; progressively increase
frequency.
2. Intensity: Low (50% Max
H.R); progressively build to
greater intensity levels.
3. Time: A minimum of 20 min;
progressively increase exercise
time period.
Goals For The Advanced
 1.
Frequency: 4-5 times per
week.
 2. Intensity: High
(65-85% Max Heart Rate)
 3. Time: 45 minutes or more.
The Difference
 Aerobic
 Anaerobic
 Using
 Using
a lot of
Oxygen.
 Example:
Running for 3
miles.
the chemical
Glucose (Sugar) in
your body.
 Example: Running
a 40 yard Sprint!!!
Fitness Quiz #1
Review
Article
“Swim & Spinning”
KWL
Bell Ringer #6:
Notebook, pg 67
Personal Aerobic Exercise Routine
Create a personal aerobic
exercise routine
•Frequency•Intensity•Time•Type-
Strength Training

Refers to:
• Using a muscle or
group of muscles to
move a weight or
resistance for a
certain amount of
time and repetition.
• Which results in
gains in strength &
muscle size.
Strength Training

Important Note!!!!
• Strength Training is
for Females.
• A Female that
strength trains will
not get big.
• Instead she will lose
body fat and increase
lean muscle.
Strength Training

Strength Training is for
everyone.
• Children-bodyweight
only
• Post-Puberty Teens
• Females
• Pregnant-moderate
intensity
• Elderly
Strength Training provides many
benefits such as:
• Decrease of Injury
• Lower Back Problems
• Improved Athletic Performance
• Increased Strength &
Endurance for Sport, Fitness,
& Daily Activities
• Increase in Lean Muscle Mass
• Increase in Bone Density
• Helps Prevent Osteoporosis
Strength Training provides many
benefits such as:

Higher Resting Metabolism
• Your Body Burns More Calories (Fat)
While You Rest.


Improves focus and concentration,
which may result in better grades
Increased Self-Esteem
Getting To Know
The Muscular System

In order to create
a successful
strength training
routine, a person
must know the
basic muscle
groups and how
they work.
The Muscular System Pg 83 & 84
DAILY REVIEW






Who should strength train?
Why don’t females get big muscles? Can
they still get strong?
What are 4 benefits of strength training?
Why should we learn the muscular system?
Why do we warm-up? Cool-down?
What exercises do we do for warm-up?
Cool-down?
ARTICLE
“STRENGTH
101”
AND
“HOW WOMEN
BUILD
MUSCLE”
KWL
Bell Ringer #7 Notebook, pg 67
“Strength Training” article

1.
2.
3.
4.
Answer the following questions:
List different modes or types of strength
training.
When should someone start strength
training?
What are some dangers of strength
training?
How do you create a healthy routine?
Types of Muscle
Contractions
 Isotonic-
Contraction of the muscle
with movement of the joints.
 Example- Push Up
 Isometric- Contraction of the muscle
without movement of the joints.
 Example- Wall Sit
Knowing The Difference

Muscular Strength Muscular Endurance
• A person will
•
A person will increase
increase their
their ability to repeat a
strength to push or muscle contraction for
pull a resistance as a long period of time.
well as increase
•
Rep
Range:
their muscle size.
Repetitions Above 12.
• Rep Range: 6-12
reps
Muscular Strength
Example

Hammer Bench
Press
• The person is pushing
•
a resistance for 6-12
repetitions.
This person will
increase his strength
and muscle size in his
pectoralis major,
deltoids, and triceps.
Muscular Endurance
Example

Push Up
• The person is
pushing his body
weight for 25
repetitions.
• This person will
increase his ability to
repeat a muscular
contraction in his
chest, shoulder and
triceps.
What is a Repetition?
 Pushing
or Pulling a resistance.
 1 Positive Phase + 1 Negative
Phase= 1 Repetition.
 Positive Phase- the muscle that is
being trained shortens. (Concentric)
 Negative Phase- the muscle that is
being trained lengthens. (Eccentric)
Repetition
 Demonstration…….
 Volunteer
 Chest/Lower
Example:
Body
•Isotonic/Isometric
Muscle System Quiz Review
DAILY REVIEW






What is the difference between isotonic and
isometric contractions?
What is the difference between muscular
strength and muscular endurance?
What is the difference between anaerobic and
aerobic?
Describe the perfect repetition.
What are the 5 components of fitness?
Explain the F I T principle of program design.
ARTICLE
“BODY IMAGE”
KWL
Bell Ringer #8 Notebook, pg 68
“Compulsive Exercise” Article

1.
2.
Answer the following questions
How do you know if you are a
healthy exerciser?
If you know someone that is a
compulsive exerciser, how do you
get them help?
Strength Training
Principles
Overload: Taking the muscle
where it has never been.
Recruiting more muscle fiber
to move greater resistance or
more repetitions than the
previous workout.
 The Overload Principle

Strength Training Principles
Progression: Overload over time.
 Example- Once you reach 10-12 repetitions you

should increase your weight.
Week 1:
 Week 2:
 Week 3:
 Week 4:
 Week 5:

Leg Press- 100 lbs X 10 reps.
Leg Press- 110 lbs X 6 reps.
Leg Press- 110 lbs X 8 reps.
Leg Press- 110 lbs X 10 reps.
Leg Press- 125 lbs X 7 reps.
Strength Training
Principles
 Adaptation: The body will
become accustomed to your
program (it will do anything you
train it to do!)
•You must “shock” or vary your
program every 4 to 6 weeks.
Strength Training
Principles

Overtraining:
excessive
frequency,
volume, or
intensity of
training, resulting
in fatigue (which is
due also to a lack
of proper rest and
recovery).


ExampleStrength Training
the same muscle
groups two days
in a row.
Strength Training
Principles








Overtraining Signs and symptoms include:
Failure to adapt or make improvements
Increased number of injuries
Increased resting heart rate
Muscle soreness beyond 48 hours
Apathy- very unmotivated and fatigued.
Loss of appetite
Loss of strength
Strength Training
Principles

To Prevent Overtraining:
• Wait at least 48 hours before training the
same muscle group again.
• Make sure you get enough rest and recovery
(at least 7-8 hours of sleep each night)
• Make sure you are getting plenty of nutrients
from the food you eat.
• Make sure you drink enough water (64-96 oz)
Types of Strength Training
 High
Intensity Training is a
strength training system that
requires the lifter to complete
slow & controlled repetitions
that requires 100% focus on a
specific muscle group.
Types of Strength Training
 Multiple
Set Strength Training is
a strength training system that
requires a person to complete 3
sets to fatigue (not failure) of a
specific exercise for a specific
amount of repetitions.
High Intensity
Strength Training

Momentary Muscular
Failure (MMF)• The point at which
the targeted muscle
or muscles fail on
the positive phase,
while performing
controlled
repetitions.
High Intensity
Strength Training

The BURN!!
• When a person
strength trains,
they may feel a
burning sensation
in the muscle
group they are
training.
High Intensity
Strength Training
 This
is why the High Intensity
Training System is 100%
physical & 100% MENTAL. It
takes a strong mind to push the
body beyond it’s comfort zone.
Strength Training


It is important to remember when planning a
Strength Training Workout you balance the
body’s muscles by creating a push/pull routine.
If only one side of the body is trained:
• Muscle imbalances will occur.
• Strong Chest but very weak back, this will
lead to:
• Injuries!!!!
Balancing Your
Muscle Groups
Upper Body:
-Chest & Back
-Shoulders: Anterior, Medial & Posterior
-Biceps & Triceps.
-Neck & Trapezius
-Abdominals: upper/lower abs, obliques.
Balancing Your
Muscle Groups
Lower Body:
-Quadriceps & Hamstrings & Gluteus
Maximus
-Calves & Tibials Anterior
-Hip Flexors & Hip Extensors
-Hip Abductors & Hip Adductors
Creating Your Weekly
Training Routine
Mon
Tues
Wed
Thurs Friday Sat
Sun
Full
Body
Strength
Training
Off
Possible
Aerobic
Exercise
And/Or
Flex,
Balance
Full
Body
Strength
Training
Off
Possible
Aerobic
Exercise
And/Or
Flex,
Balance
Off
Full
Body
Rest
Full
Body
Strength
Training
Off
Possible
Aerobic
Exercise
And/Or
Flex,
Balance
DAILY REVIEW






Define the following strength training principles:
-Overload
-Progression
-Adaptation
-Overtraining
What are some symptoms of overtraining?
What is High Intensity Training (HIT)?
What is Momentary Muscular Failure (MMF)?
How do we organize a strength training program to prevent
muscular imbalances?
Can you spot reduce?
FITNESS QUIZ #2
REVIEW
ARTICLE/KWL
DOMS
DELAYED ONSET
MUSCLE SORENESS
Bell Ringer #9 Notebook, pg 68
“Motivate Your Metabolism”
Answer the following questions:
1. What determines your
metabolism?
2. What are things you can do to
“motivate your metabolism?”
Warren Cousino Physical Education
Patriot Strength
Marauder Strength
Conditioning Classes

We offer you as a student the opportunity to
take one of these classes:
• Athletic Strength & Conditioning (Boys)
•
•
•
4701 1st Semester/ 4702 2nd Semester
Athletic Strength & Conditioning (Girls)
4701 1st Semester/ 4702 2nd Semester
Advanced Personal Conditioning (Boys)
4711 1st Semester/ 4712 2nd Semester
Advanced Personal Conditioning (Girls)
4713 1st semester/ 4714 2nd Semester
• Aerobics (Girls & Boys)
Marauder Strength
&Conditioning Classes

In these classes you will:
• Learn how to properly develop you body and mind.
• You will Strength Train and complete various other
•
types of conditioning: Anaerobic work, speed,
quickness, agility, balance and Aerobic work as well.
You will improve your:
• Resistance to injury.
• Performance.
• Overall strength in the safest and most efficient manner.
• Self Esteem & Self Confidence.
• Mental & Physical Toughness.
Best Way Lose Body Fat:
Training

Best way to lose fat?
• High intensity, anaerobic exercise
• Interval training combined with strength
training.
• 20-30 min. / twice a day /4-5 times per
week.
• Use glycogen stores, re-fill them with post-
workout nutrition=use fat for daily activities
• Trained individuals use fat for daily activities.
Best Way to Lose fat: Nutrition


Small, frequent meals
Use 3 caloric intakes through the week.
• Low, medium, high
• 3 days a week low: 5 very small meals
• 2 days a week medium: 5-6 medium sized meals
• 2 days a week high: 5-6 regular sized meals.
• Metabolism is “tricked” into staying at current level, but
you are eating less calories through the week.
• Post-workout is very important=all 3 nutrients:
carb/protein/fats. Ratio of 4 to 1 to replenish muscle
glycogen and start recovery process.
Best Way to Be Fit for Life




Moderate intensity exercise (aerobic)
boosts mood, improves immune function,
and strengthens the heart (lowers RHR)
Find activities you LIKE to do!
Find people you like to do those activities
with.
Periodization: schedule in breaks,
vacations, less active periods, etc.
Balancing Your
Muscle Groups
Upper Body:
-Chest-Bench, Incline, Push-Up
-Back- Row, Pull-Up, Chin, Pulldown
-Shoulders- Shoulder, Military, Lateral Raise
-Biceps- Curls
Triceps- Dips, Pressdowns
-Neck & Trapezius- Shrugs
-Abdominals: upper/lower abs, obliques.
-Bridges, Rotations
Balancing Your
Muscle Groups
Lower Body:
-Quadriceps & Hamstrings & Gluteus
Maximus- Squats, Deadlifts, Leg Press,
Lunges
-Hamstrings- Leg Curl
-Calves & Tibials Anterior- Raises
-Hip Flexors & Hip Extensors
-Hip Abductors & Hip Adductors
Bell Ringer #10
-Textbook

“Signs that you
need more rest
and sleep, pg 362
• Answer yes or
no and be
prepared to
discuss
Reading
-Textbook



Read Pages:
•
•
The Sleep Cycle, pg 361
Getting Adequate Rest, pg 363-364
Study Guide, pg 365
•
Questions: 1-8
Read Pages:
•
•
•
•
•
•
Skill-Related Fitness, pg 382-383
A Guide to Lifetime Sports, pg 384-387
Lifetime Sports, pg 388
Sports Participants & Spectators, pg 390
Sport Injuries, pg 394-395
Exercising in Severe Weather, pg 396-397
Assignment
FITNESS UNIT
STUDY GUIDE