Download Fitness and Weight Training

Fitness and Weight Training
Introduction
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Who works out?
Why work out?
Key factors for Weight Training:
Heredity
Dedication
Training Methods/Personal Preference
Diet
NUTRITION
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Nutrition plays role in:
Weight loss/gain
Increase in muscle tone
Increased cardiovascular exercise
Increase in muscle size and endurance
FITNESS
• “The ability to carry out tasks with vigor
and alertness, without undue fatigue”
• Benefits of Fitness:
• Control Weight/Fat, Diabetes, Reduce
Stress, Prevent Heart Disease, and Maintain
Flexibility
Energy Systems
• 2 Types: Anaerobic and Aerobic
• Anaerobic means without oxygen
• Aerobic means with oxygen
Anaerobic
• 2 Types of Anaerobic:
• Alactic Training: Energy system used for the first
10 seconds of high-speed or high resistance
movements
• I.E.: 50m sprint
• Lactic Training: Supplies energy for bursts of
activity lasting longer than 10secs but greater than
2 mins.
• I.E.: 100m swim
Aerobic
• Involves prolonged endurance
• Oxygen is needed and carbs and fat are used
as fuel
• Lungs and Heart are very important since
fuel is being brought to the muscles
• I.E.: Soccer
• I.E. of both Tennis (serve/rally)
Muscle and Joints
• Muscle: meaty tissues surrounding bones
• Tendon: soft tissues that anchor muscles to
bones.
• Ligament: strong, fibrous tissue which
attaches one bone to another bone.
Muscle Fibers
• Two Types: Slow Twitch and Fast Twitch
• Slow Twitch: Used for long periods of
exercise
• Fast Twitch: Used for short, quick periods
of exercise
Definitions
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1 RM: maximum amount once
REP: single complete action
Set: group of reps
Rest: time b/w sets
I.E.: 3sets of 10 with 1 min. rest
F.I.T.T. Principle
• F- Frequency (How Often)
• I.- Intensity (How Hard)
• T- Time (How Long)
• T- Type (What-Weight Training)
Principle Of Overload
• Increasing the demands on the body to
make it stronger (overload).
• Gradually increasing the weight, not too
much as to cause injury.
Muscular Strength
• The amount of force a muscle can generate
in a single contraction (1 RM)
• Load 85-100% of 1RM
• Reps 1-4
• Sets 4-8
• Rest 2-4 min
Muscular Power
• The combo of strength and speed.
• Strength is ability to do work and speed is
quickness of doing work
• Load:70-80% of 1RM
• Reps 5-8
• Sets 3-6
• Rest 1.5-2 min
Muscular Endurance
• The ability to resist muscular fatigue or
ability to persist in physical activity
• Load 50-70% 1RM
• Reps 10-15
• Sets 2-4
• Rest 45-90 secs.
Training Areas
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Shoulders: (deltoids)
Arms: (biceps/triceps)
Chest
Back
Legs
Abs
Core (lower back, abs, and hips)
Exercises
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Shoulders: Raises/Presses
Arms: Curls/Dips
Chest: Bench Press/Push-ups
Back: Rows/Pulldowns
Legs: Presses/Squats
Abs: Crunches
Program Design
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Frequency- At least 3 days a week
Intensity- 70-80% RM (Power)
Time- 60 mins./day
Type- Weight Training (Cardio)
Muscle Areas: upper/lower body
1 body part/day
1 Exercise per body part/day
Stretching
• Static: slowly moving a muscle to its stretching
point and holding for 15secs.
• Dynamic: stretching done in continuous, slow, and
controlled manner.
• Isostatic: form of stretching in which a partner
pushes the body beyond initial limit.
• Ballistic: stretching that involves bobbing,
bouncing, or jerky movements where momentum
is used.
Injuries
• Soreness: Small muscle torn (lactic acid)
• 12-24hrs. Following exercise that lasts 1-2
days.
• Treatment: Light massage, mild exercise,
easy static stretching.
Blisters
• Results from friction, creating heat
• Causes tissue damage and fluid build up
between skin (clear and bloody)
• Treatment: antiseptic (spray or sauve) and
cover tight
Shin Splints
• Swelling of connective tissue on the front of
the leg.
• Caused by overuse
• Treatment: ice, tape, elevate, rest
Sprains
• Injury to ligaments surrounding a joint or
sac surrounding joint
• Treatment: ice, elevate, x-ray and stop
activity.
R.I.C.E.
• Rest: The first 24-48 hours after the injury
• Ice: For the first 48 hours post-injury, ice the
sprain or strain 20 minutes at a time every 3-4
hours.
• Compress: Using a bandage, wrap the area
overlapping the elastic wrap by one-half of the
width of the wrap
• Elevate: try to get it higher than your heart if
possible.
Summary
• You will not get bigger/stronger overnight
• Develop an exercise program to fit your
needs or training desire
• Stick to a routine
• Get a partner to train with
• Don’t rush back after an injury, make sure
you are able to compete without re-injury
Discussion
• Should all students be required to take PAL?
• Should all students be required to take P.E.
after Jr. High School?
• Would a weight training room benefit all
students?