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.
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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
*Notice the bundles of fibers that comprise the muscular system.
Improved performance of physical activities
Improved body composition
Enhanced self-image and quality of life
Improved muscle and bone health with aging
Prevention and management of chronic disease
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
Frequency = days per week
Intensity = amount of resistance
Time = number of repetitions and sets
Type = strength training exercises for all major muscle groups
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
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
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.
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
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
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.
Use proper lifting techniques
Use spotters with free weights
Be alert for injuries
Be aware of your surroundings