10th grade weight certification presented by: conestoga valley high school phys. ed. department
TRANSCRIPT
10th Grade Weight Certification
Presented by:Conestoga Valley High SchoolPhys. Ed. Department
Course Content Weight Training
Terminology Weight Training
Principles Fitness Center Rules Spotting/Safety
Regulations Myths Associated with
Weight Training Components of Fitness
Focusing on Muscular fitness and its improvement
Weight Training PrinciplesWarm-up and
Weight TrainingWorkout StagesProper Lifting
TechniqueOverloadOrder of ExerciseRest Between
SetsMuscular Balance
To Earn Your Certification
Pass the written exam with a 75% or higher
Turn in a completed workout sheet
Principle of Overload
For muscles to get stronger, a progressively heavier load must be placed upon them.
To accomplish overload, one of the following variables must be increased: F.I.T
Frequency - how often you exercise (# of workouts per week)
Intensity - how hard you exercise (weight used)
Time - how long you exercise (increase in sets and reps)
Core Lifts
Are directly related to sports performance
and power
Involve the use of the major joints and
muscle groups
Should be completed first in a workout
Are Multi-joint exercises
ex. Squats, Power Cleans, Bench Press, Leg
Press
Assistant Lifts
Work smaller muscle groups of the
body
“Assist” improvement of the core lifts
Always follow the completion of the
core lifts
Not responsible for large increases in
muscular size, strength, or power
ex. Biceps Curls, Lateral Raises,
Seated Rows
P o w er S tren g th
M u lt i-Jo in ts A ss is ta n t S in g le Jo in t A ssis ta n t
A ss ista n ce L ifts
C o re L ifts
O rd e r o f E xe rc ise
Core Lifts Assistant Lifts
Squats
Bench Press
Power Cleans
Leg extensions
Leg curls
Stiff leg deadlifts
Lunges
Dumbbell bench pressFlysIncline bench pressClose grip bench press
ShrugsDumbbell shoulder pressAny leg exerciseBent over rows
Any exercise for the arms, abdominals, calf, neck, etc. are considered assistance lifts
Proper Lifting Techniques
GOAL: to achieve flawless technique for every rep and set within a workout.
Improper technique is #1 cause of injury in weight training.
It is important to execute exercises in the full range of motion (ROM), otherwise all available muscle fibers will not be utilized.
Basic Weight Training Terminology
· Volume· The number of sets & reps used in a particular workout or phase.
· Intensity· The amount of weight used in a set, workout, or phase.
· Phase· A 3 to 4 week training period within a cycle; each phase has a
specific purpose.
· Cycle· A 10 to 12 week training period (periodization) with 5 separate
phases. A cycle begins with the Hypertrophy phase and ends with the Active Rest phase.
· Hypotrophy: growth and increase in the size of muscle cells· Active Rest: recovering from exercising using low intensity activity
Cycle Schedule
N u m be r o f S e tsN u m be r o f re p it ito ns
V O L U M E
w e igh t use d in a se t, wo rkou t, o r ph a se% o f a bso lu te s tren g th
IN T E N S IT Y
5 P h ase s in a Cyc le co n t.4 . P e ak ing ..... . .. . . . .. . . .. . . . 1 we ek5 . A c tive R es t .... . . . .. . . . . .. 1 we ek
5 P ha se s in a C yc le1 . H yp e rtro p h y ...... . . . . . 3 -4 we e ks2 . B a s ic S tren g th ..... . . 3 -4 we e ks3 . P o we r ... . . . .. . . . .. . . . . .. 3 -4 w ee ks
P H A S E3 - 4 w ee k tra in ing pe riod
C Y C L E1 0 -12 we e k tra in in g pe riod
5 Components of Fitness· Cardiovascular
· The ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity
· Any aerobic activity is considered cardiovascular
· Strength· The ability of a muscle to exert maximal force.
· Muscular Endurance· The ability of a muscle to apply force over a long period of time.
· Flexibility· The ability to bend joints and stretch muscles through a full range
of motion.
· Body Composition· The ratio of fat to lean tissue, such as muscle and bone.
Work Out StagesWarm-up
5-10 minutes before exercise Gets you mentally ready Increases body temp making
muscles/joints more flexible and less injury prone
Mild perspiration but not fatigue
Conditioning Period The actual workout
Cool Down Tapering off period that will
prevent injury and prevent tightness/muscle soreness
Best time to increase flexibility by stretching
Cardiovascular Fitness
Cardiovascular Fitness: the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity; any aerobic activity is considered cardiovascular Aerobic Exercise: means with oxygen
Enables the cells in your body to utilize oxygen during extended periods of exercise
Necessary to develop cardiovascular fitness
Cardiovascular Fitness: Target Heart Rate Zone
Target Hear Rate Zone: The working intensity that one needs to attain during a cardio workout in order to improve aerobic fitness Target Heart Rate Zone
is between 70% and 85% of Max HR. This is the intensity needed to improve aerobic fitness.
Calculate Target Heart Rate Zone
Calculate Target Heart Rate (HR)
Step #1 220 - age = max. HR
Step #2 MHR x 70%
Step #3 MHR x 85%
Cardiovascular Overload
F.I.T. Frequency: Minimum of 3 times per
week, eventually overload by increasing to 5-6 times
Intensity: exercise within target heart rate
Time: Minimum of 20 minutes. However, if you have been sedentary, any time devoted to exercise will lead to improvements
Weight Training Myth
Strength training will improve cardiovascular fitness.Truth: Strength training will lead to gains
in strength and size of the skeletal muscles. To develop cardiovascular fitness, some form of aerobic exercise needs to be done. Strength training is an anaerobic activity and stresses a different energy system; therefore gains in aerobic fitness do not occur as a result of strength training (principle of specificity).
Cardio Equipment Rules
Do not exceed 160 steps per minute on the elliptical machines or arc trainers. Excessive speeds can cause the user to lose control and may result in injury.
When using elliptical machines, arc trainers, treadmills, and Schwinn spinner bikes, all to come to a complete stop before dismounting.
Do not touch someone else’s machine.One user at a time.
Muscular Fitness
Strength: the ability of a muscle to exert a maximal force (low volume, high intensity)
Muscular Endurance: the ability of a muscle to apply force over a long period of time (high volume, low intensity)
Factors That Affect Muscular Fitness
Overload: to gain size and strength you must progressively overload the muscles, or make the muscles work harder than normal Using the same weight each week with not
increase strength, power, muscular endurance, or muscular size
Nutrition: In order for muscles to grow they must receive adequate nutrients
Rest: Muscles grow bigger and stronger when you are at rest, not when you are working out. If adequate rest periods are not allowed between workouts, gains in muscular strength and endurance will be limited.
Muscular Fitness Overload
Strength FIT
Frequency: 3 days minimum, 4 days maximum
Intensity: Increase sets, decrease reps
Time: No more than 1 per 48 hours
Muscular Endurance FIT
Frequency: 3 days minimum, 4 days maximum
Intensity: Decrease sets, increase reps
Time: No more than 1 per 48 hours
Muscular Fitness
P o w er S tren g th
M u lt i-Jo in ts A ss is ta n t S in g le Jo in t A ssis ta n t
A ss ista n ce L ifts
C o re L ifts
O rd e r o f E xe rc ise
Muscular Fitness
Single Jointed Exercise Only one joint is
being used (flexed or extended)
Tends to work smaller muscle groups
Only one muscle is being worked. Example: curls
Multi-Jointed Exercise Two or more joints
are being used ( flexed or extended).
Two or more muscles are being worked. Example: squats
Single or Multi Joint Exercises
Tricep PushdownBench PressLeg CurlsInternal RotationSquatUnderhand Lat.
PulldownDB Shoulder PressPreacher CurlsLeg Extension
SingleMultiSingleSingleMultiMultiMultiSingleSingle
Weight Training Myth
Muscle turns into fat if you stop training. Truth: Muscle and fat are two different
types of tissue; one cannot “turn into” the other. What really happens is that muscles ATHROPHY, or become smaller, when they are no longer trained.
FlexibilityTypes of
StretchesStatic
slowly move muscle into stretching point and hold for 10-15 seconds
Dynamic Moving parts of
your body and gradually increasing reach, speed of movement, or both
Improving Flexibility
To improve flexibility your must stretch the muscles, tendons, and joints farther than you are accustomed
Flexibility is specific to each joint
Flexibility
F.I.T. Frequency: Minimum of 3 times per
week
Intensity: Muscle must be stretched beyond its normal length; to a point of mild tension
Time: Gradually increase the length of time in static stretching position from 15 seconds to 30 seconds. Increasing number of repititons of an exercise