Download Safe & Effective Weight Training

Safe & Effective Weight
Training – ch. 5 & 6
HPR 101 L3
Quiz 2 (ch’s 3 & 4)
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TRUE or FALSE
Extensibility is the ability of muscle tissue to be stretched.
Epimysium is connective tissue that surrounds the entire muscle.
Muscle tissue can only pull, it cannot push, on bones.
A motor unit includes one motor nerve and one muscle fiber.
Muscles that are not worked often enough or hard enough will
atrophy.
Correct weight training should increase or maintain flexibility.
The range of motion of a joint is usually restrained by the soft
tissue surrounding it.
Static stretch is recommended in your textbook
Stretch positions should be held for 10-30 seconds.
Vigorous stretching to increase flexibility should be done only after
the muscles and joints have been thoroughly warmed up.
Safe & Effective Weight Training
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Overview
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Medical Clearance
Clothing
Performing a weight training exercise
Considerations for machines
Training partners & Spotting
Safety
Medical Clearance
• Always get a medical doctor to approve
you to train before beginning any exercise
program.
• This becomes more important as you age
and if you are overweight.
Clothing
• Wear clothes that allow for a full range of
motion, loose fitting, comfortable and
durable.
• Tennis shoes (no sandals, flip flops, etc.)
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Performing a weight training
exercise
• Strict exercise form
– Keeping strict form will ensure that you get the most
benefit from the exercise
• Smooth movement
– Using smooth movements allows the muscle to apply
force to the resistance throughout the exercise
• Full range of motion
– Develop better strength, muscle development, and
flexibility
Performing a weight training
exercise
• Phases of exercise
– Concentric Phase (the lifting portion) 2 seconds
– Eccentric Phase (the lowering portion) 2-4 seconds
• Breathing
– Exhale during concentric phase, inhale during
eccentric
• Concentration
– Focus on the muscles you are intending to work
• Isolated intensity
– Work to the point of temporary muscle failure.
CAREFULLY!!
Considerations for machine
exercises
• Correct body position
– Joint lines up with machine pivot point
• Seat Belts
– If they are available, use them.
• Speed of movement
– Concentric Phase (the lifting portion) 2 seconds
– Eccentric Phase (the lowering portion) 2-4 seconds
• Full range of motion
– Develop better strength, muscle development, and
flexibility
Considerations for machine
exercises, continued…
• Immediate repairs
– If it’s not working correctly, report it right away,
so it may be used correctly
• Cleaning machines
– Common courtesy – you wouldn’t want to sit
in someone else’s sweat would you?
• Moving parts
– Keep hands and feet away from moving parts
Training partners & Spotting
• Good versus bad partners
• Spotting (page 27 of your text)
– Necessary with free weights when you cannot
complete the exercise.
Safety
Page 27-28 of your text
Focused attention to people, place, position,
and pieces of equipment.
A beginning weight training
program
Overview
Free weights or machines?
Grips
Getting into position
Basic Exercises/Frequency & Resistance
The first six weeks
Free weights or machines?
Machine advantages
•Machines tend to be safer
•You can change from one
weight to another rapidly
•You can learn the exercise
movement easier and faster
because it is controlled
Free weight advantages
• More variety and freedom
• Available at a lower cost
• Easier to move from one
location to another
• Adjustable for everyone
• You automatically use
additional stabilizing and
assisting muscles when
utilizing free weights
Grips
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3.
See text – page 30
Pronated grip
Supinated grip
Mixed grip
Getting into position
Think SAFETY!
From the floor, lift with legs first.
Proper grip, stance
Basic Exercises/Frequency &
Resistance
One exercise per body part
3 X’s week
Start light
Progress slowly
The first six weeks
Weeks 1 & 2
(1 X 20)
Chest
Back
Shoulders
Arms
Thighs
Calves
Abdominals
Back extensions
Weeks 3 & 4
(1 X 20),
(1X 10)
Chest
Back
Shoulders
Arms
Thighs
Calves
Abdominals
Back extensions
Weeks 5 & 6
(1 X 20),
(1X 10)
(1X5)
Chest
Back
Shoulders
Arms
Thighs
Calves
Abdominals
Back extensions
END
HOMEWORK:
Read chapters 5 & 6
Study for quiz
Train!!