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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. 1 9/19/2011 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. • • • • • • • • • • 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 2 9/19/2011 Back Squat Lift of the Day Leg Curls • • • • 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 • • • • • • • 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 3 9/19/2011 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. 4 9/19/2011 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 • • • • • • 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 5