Download APF PowerPoint: Unit 1

9/19/2011
Safety Aspects: Technique
•WHAT IS PROPER FORM?
• Balanced Athletic Position
APF PowerPoint: Unit 1
•Intended Muscles Move; Other Muscles Stabilize
•Controlled Full Range of Motion at proper tempo
• Power – Fast
• Strength – Down in 3 up in 2
• Bulk – Down in 4 up in 2
• Endurance – Down in 3 up in 2
•Adjust the equipment you are using to proper
settings and resistance
SAFETY ASPECTS
•Chances of injury can be greatly reduced or
completely removed by:
•Using correct lifting techniques
•Spotting
•Proper breathing
•Proper warm-up
•Proper volume of weight
•Maintaining equipment in good working
condition
•Wearing appropriate clothing
Safety Aspects: Proper Spotting
•Purposes
• Ensure Safety of Participants
•Assist trainee with exercise
• Must be strong enough
• If you are truly lifting to failure you need to have a
spotter
•Motivate, encourage, and coach a partner
•Summon help if an accident occurs
•Spotters Should – MOTIVATE, ENCOURAGE,
& ASSIST
Safety Aspects: Breathing
•Exhaling during lifting of resistance and
inhaling during lowering of the resistance
•Holding your breath during the lifting phase
results in elevated blood pressure which
requires more energy.
PRIMARY vs. ASSISTING MUSCLES
•When learning the different lifts of the day we will
cover primary and assistant muscle groups.
•Primary movers are the main muscle groups
responsible for completing the
action/movement. Typically they are the larger
muscles in the body.
•Assisting muscles are typically the smaller
muscle groups but are necessary to complete
the action.
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BASIC DEFINITIONS
WEIGHT BARS
•Repetition – one complete movement of an
exercise. Repetition consists of concentric and
eccentric muscle actions.
Olympic – 45 lbs.
Training Bar – 35 lbs.
•Set – group of repetitions performed
continuously without stopping. A set is usually 1
to 15 repetitions.
EZ-Curl - 30 lbs
Progressive overload - The practice of continually
increasing the stress placed on the muscle as it
becomes capable of producing greater
force or has more endurance
Hex Bar – 55 lbs
BASIC DEFINITIONS
•Concentric Muscle Action – muscles involved are
shortened. Contraction where the force is greater
than the resistance.
•Eccentric Muscle Action – muscles involved are
lengthened in a controlled manner. In
eccentric muscle action the force is less
than the resistance.
ORDER OF EXERCISE
•Exercise order can have an impact on the training
stimulus stress level in a training session.
•Larger muscle groups or multi-joint lifts first.
•Strength – the maximum amount of force a
muscle or muscle group can generate in a
specific movement pattern at a specific
velocity of movement.
Back Squat
BASIC DEFINITIONS
• Power – How fast you can complete a given
repetition with proper form and technique.
• Repetition Maximum (RM) – maximum number
or repetitions per set that can be performed at
a given resistance with proper lifting technique.
• Intensity - The percentage of the 1RM or any
RM for the exercise. Intensity is closely related
to Power Output. The minimal intensity to
result in increased strength is 60% to 65%
of the 1RM.
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Primary: Gluteus, Quadriceps, Hamstrings
Assisting: Full body as stabilizers (Core)
Balanced athletic stance
Feet shoulder width
Bar balanced on upper trapezius
Back flat
Eyes and head straight forward
Lower to femur parallel to floor
Brief pause at each end of R.O.M.
Spotter behind lifter and ready
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Back Squat
Lift of the Day
Leg Curls
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Primary: HAMSTRINGS
Adjust to machine fit
Legs start straight
Flex hamstrings until
heel as close to buttocks
as possible. Full R.O.M.
• Pause in the flexed
position
• Slowly lower weight until
legs return to straight
position.
• Pause at full extension.
Do not swing weight with
momentum providing the
force.
Bench Press
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Primary: Pectorals
Assist: Deltoids, Triceps
Back flat on bench
Grip evenly balanced from center
Grip varies depending on emphasis
Forearms perpendicular to bar at sticking point
Bar touches midline of chest (no bounce, no
arched back)
• Extended position directly over shoulders
• Spotter provides balanced assistance
Rest Periods
• Lifting for POWER: 3-5 min per set
• Lifting for STRENGTH: 2-3 min per set
• Lifting for BULK: 45-90 sec per set
• Lifting for ENDURANCE: 30-60 sec per
set
Bench Press
Lift of the Day
LEG EXTENSIONS
• Primary: Quadriceps
• Torso erect, back flat,
hips on pad
• Slowly raise weight
until legs straight.
Pause at full extension
• Slowly lower weight
until knees are fully
bent and weight barely
touching stack. Pause
at flexion
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Lift of the Day
Eccentric Training
• Eccentric training (also called negatives)
occurs when the muscle lengthens in a
controlled manner.
• Resistance is overloaded beyond an
individual’s 1RM.
Shoulder Press / Military Press:
• Primary: DELTOIDS
• Assisting: TRICEPS
• Stand with feet wider than shoulder width and a
slight bend in the knees
• Barbell is held at shoulder width
• Bar is press straight up from shoulders until arms are
fully extended
• Bar is returned to original starting position
• The lifter resists the heavy force in the
eccentric (negative) phase and is assisted
during the concentric (positive) phase.
• Spotter assists from behind lifter
• Variations: Hammer Strength, Dumbbells,
Barbell, and Bands
Shoulder Press
Eccentric Training
• Used to optimally increase strength.
• Post exercise soreness is common due to
muscle fiber overload.
Eccentric Training
Guidelines for Eccentric Training:
• Use good judgment on amount of weight
that can be lowered in a controlled and
safe manner.
• 120% of normal training weight
• Be able to stop at will
• Partner works cooperatively
• Slow and controlled lowering
• Proper form
Timed Workout
Example:
Partner A –
Partner B –
Partner A –
Partner B –
Partner A –
Partner B –
Lift 1 First set 45 sec
Lift 1 First set 45 sec
Lift 1 Second set 45 sec
Lift 1 Second set 45 sec
Lift 1 Third set 45 sec
Lift 1 Third set 45 sec
• Then you will have 20 sec to get to your
next lift before cycle starts all over again.
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Lift of the Day
Incline Press
• Primary: Upper
pectorals
• Assisst: Deltoids,
Triceps
• Back remains flat
against pad
• Hips lower than knees
• Balanced grip
• Bar touch top of chest
• Movement straight up
from chest
Periodization
• Usually involves lighter weights and more
reps at the beginning of the cycle
• Then increasing weight and decreasing
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Unit 1 Test!
This Friday
Study guides are online
NVHSPE.COM
Click Jr. Sr.
Click APF it will be under Unit 1
PowerPoint will be posted and a study
guide will be posted
Periodization
• The variation in the training volume and
intensity.
• It is extremely important for optimal gains
in strength.
• Generally lifting plan that covers 8 to 12
weeks.
• Within this time period, a lifter varies their
weight, sets, and rep combinations
reps as time goes by.
Example:
Week 1 65% of 1RM
Week 2 70% of 1RM
Week 3 75% of 1RM
Week 4 80% of 1RM
Week 8 100% of 1RM
3 sets x 10 reps
3 sets x 10 reps
3 sets x 8 reps
3 sets x 8 reps
3 sets of 4 reps
Periodization
Typically for athletics
• Off-season - 3 month period to develop
maximum strength gains.
• Pre-season - 3 month period to continue
strength gains and integrate sport skill
development.
• In- season - 3 month period to maintain
strength level.
• Post-season - 3 month period to re-establish
basic strength program.
Lift of the Day
Swiss Ball Crunch
• Primary: Lower
abdominals
• Low back resting on ball
• Curl trunk forward, upper
chest toward pelvis
• Hold 2-5 seconds in
crunched tucked position
• Added challenge by
keeping arms behind
head
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