Weight training
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Weight Training. Fitness. Term 2. Open book quiz 15 Test on weight training 20 Participation in workouts (rubric) 80 Total of marks in term 115 Calculate % of Total mark on 115. Fitness Workout Rubric. 3.

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Weight Training

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Weight Training

  • Fitness


Term 2

  • Open book quiz 15

  • Test on weight training 20

  • Participation in workouts (rubric) 80

  • Total of marks in term 115

  • Calculate % of Total mark on 115


Fitness Workout Rubric

3


What is Weight Training?

  • Strength Training is a specialized form of physical conditioning. Different from the competitive sports of weightlifting (Olympic), powerlifting, and body building.

  • Strength training: program of exercises designed to increase an individual’s ability to exert force


Benefits of Strength Training

  • Increase in Metabolic Rate: Causing the body to burn more calories throughout the day

  • Increase and Restoring Bone Density : Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have shown that strength training can lead to an increase in bone density and prevent Osteoporosis


Benefits – Cont.

  • Injury Prevention: A wide variety of sports- related or life related injuries can be prevented by strengthening muscles and joints.

  • Increase in Lean Muscle Mass, Strength, Power and Endurance: Everyone can benefit from being stronger. We can work harder, play more, workout longer


Benefits- cont.

  • Improved Balance, Flexibility, Mobility and Stability:

    Stronger more resilient muscles improves our balance, which means more comfortable living & fewer falls and accidents.

    Decreased risk of Coronary Disease:

    Decrease in cholesterol and lowering blood pressure


Benefits cont.

  • Rehab & Recovery: One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger the muscles the quicker the healing process.


Benefits cont.

  • Enhanced Performance in Sports: No matter what your sport is, performance can be improved

    Movie sst training


Benefits cont.

  • Aging Gracefully: Keeps us alive and vibrant. Training ensures seniors that they can continue to participate in everyday activities.

  • Feeling & Looking better: Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance.


Types of Weight Traininig

  • Muscular Endurance Training: ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time (reps)

  • Load : % of 1 rep max (the most you can do 1 time for a specific exercise) – 40 to 60 %


Types cont.

  • Reps per set: 15 to 20

  • Sets per exercise: 2 to 4

  • Rest between sets: 1 to 2 min.

  • Training Sessions per week: 2 to 6 (usually 3 or 4)


Types Cont.

  • Strength Training: muscle's ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises. Should have a good knowledge of exercises and has been in a weight training program for 5 to 8 weeks.

  • Load: 80 – 90% - 1 rep max


Types cont.

  • Reps per set: 1 to 5

  • Sets per exercise: 4 to 7

  • Rest between sets: 2 to 5 min.

  • Training sessions per week: 3 to 6


Types cont.

  • Hypertrophy: Training for muscular size. Not used much in weight training.

  • Load: 60 – 80 % of 1 rep max.

  • Reps per set: 6 – 12

  • Sets per exercise: 4 to 8


Types cont.

  • Rest between sets: 2 to 6 min.

  • Training Sessions per week: 4 to 6


Types cont

  • Power -

  • Load: 45 – 55 % 1 rep max. Speed of movement

  • Reps per set: 4 – 5

  • Sets per exercise: 3 - 5

emphasis on explosive power. This may be achieved through dynamic exercises which utilize lighter weight and alternating repetition patterns.


Types cont.

  • Rest between sets : 2 – 3 min

  • Training sessions per week: 3 -6


Types cont.

  • Sport Specific – Functional training: being prepared for the movements in a specific activity or sport.

  • Related movements that mimic certain aspects of the movement which can be specialized in and put together .

  • Load: 45 – 55 % 1 rep max

  • Reps per set: 5 to 8 – or time based-


Types cont

  • Sets per exercise: 4-5

  • Rest between sets : 30 sec – 3 min

  • training sessions per week: 3 to 6


Types cont.

  • Circuit Training:

    Utilizes a group of 6 to 10 exercises that are completed one exercise after another. Each exercise is performed for a prescribed time period or specific number of repetitions before moving on to the next exercise.

    High reps with small weight – (endurance)


Circuit cont.

  • The exercise within each circuit are separated by brief, time rest intervals, and each circuit is separated by longer rest period.

  • Types of Circuit Training:

  • Aerobic Training

  • Combination of Aerobic and Weights

  • Sport Specific

  • Weight training


  • Goal:

    Improve general health and fitness, sport endurance, burn fat, improve sport specific movements.

    Pros:

    Highly efficient form of training

    More work in same period of time

    Train many muscle groups at the same time – in 1 workout


  • Cons:

  • Hard to go through the circuit in “normal” gym setting

  • Some experts are critical as to the aerobic benefits when combining weights & aerobics – as a way to workout cardiovascular endurance


  • Sample workout: 10 exercises

  • WorkRest between exercises Circuits Rest

    25 sec30 sec2 1 min

    OR

    15 reps0 4 2 min


Example of weight training circuit

  • Work out: Total body: perform each exercise for 15 reps- Rest between exercise = 0 to 10 sec. Between circuits= 3 min. 3 circuits.

  • 45 min to complete

  • Exercises:

  • 1. Warm up – skip rope 100 reps X 4 – 30 sec rest


Weight work out - Circuit

  • 1 . Dumbbell press (chest)

  • 2. Leg lunges with dumbbells


  • 3. Dumbbell shoulder press

  • 3. crunches (abs – core)


  • back hyper extension (lower back)

  • 5. Dumbbell tricep kick back


  • 6. Dumbbell bicep curls

  • 7. Dumbbell row (upper back)


How to begin

  • Start with a program that works ALL muscle groups- non consecutive days a week (never work the same muscle 2 days in a row)

  • Warm up 5-10min of light cardio

  • 1 – 3 exercises for each muscle group. Make sure that all muscle groups are worked

  • Between 15 to 20 reps & 1 to 3 sets (Endurance)

  • Challenge yourself – not kill yourself: For the first few workouts learning the movements and knowing how much weight to use.


  • Gradually increase weight each week

  • After 6 to 8 weeks of consistent training, change your routine to avoid plateaus.


Sample of Program (start)

  • Workouts per week. 4 – 2 day split

  • Day 1 - Mondays and Thursdays

  • Day 2 – Tuesdays and Fridays

  • Day 1 : Chest – Back – Triceps – Core/stability

  • Day 2 : Legs – Shoulders – Biceps – Core/stability


  • Sets per exercise: 1

  • Reps per set: 15

  • Exercises per body part: 4


Day 1 Monday - Thursday


Day 2 – Tuesday - Friday


How to set up your own weight training program


Goal +F.I.T.T. Principal

  • Why do I want to Start weight training?

  • Frequency: How many times can I realistically get to the gym? (how many muscle groups you will train in one workout)

  • Intensity: How much weight do I do per exercise?


  • Time/Sets: How many sets/ reps do I do per body part?

  • Type: what exercises do I work on to achieve my goal


Possible Test question

  • 30 year old – never weight trained before wants to start a weight training program. With work and family commitments, he can only workout 3 times per week.

  • His goal is be in “better shape”

  • Using the F.I.T.T. Principal come up with a program that will help this individual


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