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Physical Education I & II 1. Fitness Acquired in the Weight Room • 1. Prepare, not Compare • Common misconceptions of the weight room • Who can use the weight room at TG A. Lifestyle • Fit people suffer from fewer diseases • Strength Training can help prevent such diseases as • • • • • • • Diabetes (Type II) Heart Disease Stroke Osteoporosis Obesity Arthritis Some mental illnesses like Depression B. Sports • Increases Strength • Increases Speed • Increases Power • Increases Endurance • Increase Agility • Decreases injuries C. Self Esteem • Provides a numerical indicator of progress • How much could you lift when you first started and how much could you lift when you were done? D. Osteoporosis • The demineralization of the bones due to lack of or a decrease in calcium • Calcium can no longer be absorbed • Affects primarily post menopausal women • Estrogen and Progesterone necessary for absorption of Calcium • 80-85% of people affected by Osteoporosis are women • Maximum bone density occurs between age 30-40 Osteoporosis Treatment • 1. Calcium supplement (water soluble) • 2.Hormone replacement therapy • Synthetic Estrogen and Progesterone (Increase chances of heart disease and breast cancer, CDC Study) • 3. Weight Bearing Exercise • Lifting • Walking • Running E. Increased Strength • Overload Principal • An increase in strength occurs due to a systematic and sequential increase in load(weight). A muscle responds to the increased load by adapting. Basic Concepts 1. Rep (Repetition) • One complete lift performed F.R.O.M. 2. Set • A group of Reps performed at one time, utilizing F.R.O.M. 3. F.R.O.M.(Full Range of Motion) • Entire range of motion a joint is capable of performing • Strength is only gained in the range worked • Flexibility is only maintained in the range worked Basic Concepts 4.Flexion • Decrease angle of a joint • Pull (with respect to resistance & toward the midline of the body) 5. Extension • Increased angle of a joint • Push (with respect to resistance & away from the midline of the body) Basic Concepts 6. Concentric Contraction • Controlled shortening of the muscle • Positive contraction • Performed on a “2” count Basic Concepts 7. Eccentric Contraction • Controlled lengthening of a muscle • Negative contraction • Performed on a “4” count Basic Concepts 8. Amount of weight to lift • So that failure occurs at the 8-12th Rep • (If you can perform 10 Reps for 3 sets weight should be increased next time) 9. Number of Sets • Usually 3 (Depending on the phase) Basic Concepts 10. Safety Factors • 1.Partner should • Spot, Count, Observe • 2. Secure all weight • Using Clips, Clamps, and T Handles • 3. Clean Up • Clean machine after use, put all weights back in proper places, clean the room before dismissal Basic Concepts 11. Overload Principal • An increase in strength occurs due to a systematic and sequential increase in load(weight). A muscle responds to the increased load by adapting. (see increased strength)` Basic Concepts 12. Sliding Filament Theory • Sarcomere is the smallest controllable tissue in the body • Groups of sarcomeres end to end make up a muscle • Muscle contractions require NA, K, CA, O2, Glycogen and a Nerve cell Cross Bridges Actin Z Line Nerve Cell Relaxed Muscle Myosin Glycogen Contracted Muscle