Weight
This presentation is the property of its rightful owner.
Sponsored Links
1 / 17

Weight Training PowerPoint PPT Presentation


  • 44 Views
  • Uploaded on
  • Presentation posted in: General

Weight Training. Muscles consist of many muscle fibers (cells) connected in bundles Muscle fibers are made up of myofibrils Strength training increases the number of myofibrils and the size of muscle fibers = hypertrophy Inactivity reverses the process = atrophy.

Download Presentation

Weight Training

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Weight training

Weight Training


The truth about how it works

Muscles consist of many muscle fibers (cells) connected in bundles

Muscle fibers are made up of myofibrils

Strength training increases the number of myofibrils and the size of muscle fibers = hypertrophy

Inactivity reverses the process = atrophy

The truth about How it works


Muscular system

*Notice the bundles of fibers that comprise the muscular system.

Muscular system


The truth about the results

  • Increased muscle mass and size of muscle fibers

  • Increased utilization and coordination of motor units

  • Increased strength of tendons, ligaments, and bones

  • Increased storage of fuel in and blood supply to muscles

  • Improvements in blood fat levels and biochemical processes

The truth about the results


The truth about the benefits

Improved performance of physical activities

Injury prevention

Improved body composition

Enhanced self-image and quality of life

Improved muscle and bone health with aging

Prevention and management of chronic disease

The truth about the benefits


The truth about the methods

  • Static (isometric) exercise = muscle contraction without a change in the length of the muscle

  • Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle

    • Concentric contraction = muscle applies force as it shortens

    • Eccentric contraction = muscle applies force as it lengthens

The truth about the methods


The truth about the methods cont

Constant resistance = constant load throughout a joint’s range of motion

Variable resistance = changing load to provide maximal resistance throughout a joint’s range of motion

Eccentric loading = placing load on a muscle as it lengthens

Plyometrics = sudden eccentric loading and stretching followed by a concentric contraction

Speed loading = moving a load as rapidly as possible

Isokinetic exercise = exerting force at a constant speed against an equal force

The truth about the methods (cont.)


The truth about the equipment

  • Choosing equipment: Weight machines versus free weights

    • Resistance is provided by both types

    • Exercise machines

      • Safer, convenient, and easy to use

    • Free weights

      • Require more care, balance, and coordination

      • Strength transfers to daily activities

The truth about the equipment


The truth about fitt

Frequency = days per week

Intensity = amount of resistance

Time = number of repetitions and sets

Type = strength training exercises for all major muscle groups

The truth about fitt


Fitt principle for strength training

FITT Principle for Strength Training


The truth about the routine

Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform

Cool down after weight training, relax for 5-10 minutes, lower your heart rate

The truth about the routine


The truth about making progress

To start: Choose a weight with which you can do 8–12 repetitions with good form

To progress: Add resistance when you can do more than 12 repetitions for 3 sets

Maintain good form at all times

Track your progress

The truth about making progress


Exercises

Bench Press. Lie flat on your back on the bench With your arms locked out, take the bar off the uprights. Slowly lower the bar to the chest. Stop. Press the bar up and slightly towards the eyes. DO 3 SETS 8-12 reps.

exercises


Exercises1

Calf Raises. Drop the balls of the feet

to the lower portion of the peddles or

foot plate on the leg press machine.

Press the feet against the pedals until

the legs are straight and locked.

Press the toes forward as far as

possible under resistance while

maintaining the straight and locked

position of the legs. Repeat

exercises


Exercises2

Leg Extensions. Sit in an upright position on the leg extension machine. Place the toes of the feet under the lower bar. Extend the legs up to a straight and locked position. Lower to

a 90 degree angle. Repeat

exercises


Exercises3

Lie on your stomach on the leg curl machine. Place the Achilles (back of the areas of the heal) under the top bar of the leg curl machine. Be sure the patellas (knee caps) are off the pad of the machine. Curl the legs up to 90 degrees. Lower the legs to the straight position.

There are also leg curl machines that you can sit up on. On the sit leg curl machines, you pull the legs down to 90 degrees and straighten up.

exercises


The truth about safety

Use proper lifting techniques

Use spotters with free weights

Be alert for injuries

Be aware of your surroundings

The truth about safety


  • Login