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Weight Training

Weight Training. Warm Up. Purpose of a warm up: To increase blood flow to all working cells and muscle tissue To physically increase muscle temperature to reduce risk of injury to joints, tendons and muscles. The “Core”. Muscles that support the trunk and pelvis

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Weight Training

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  1. Weight Training

  2. Warm Up Purpose of a warm up: • To increase blood flow to all working cells and muscle tissue • To physically increase muscle temperature to reduce risk of injury to joints, tendons and muscles

  3. The “Core” • Muscles that support the trunk and pelvis • Strong core muscles decrease the risk of back pain and injury • Increase sport performance

  4. Functional Benefits of Weight Training • Increased muscle strength and endurance • Increased power • Increased muscle tone • Increased tendon and ligament strength • Increased resting metabolism which helps with weight loss

  5. Health Benefits of Weight Training • From a health standpoint, increasing strength • helps to increase or maintain muscle and a higher resting metabolic rate • promotes weight loss and maintenance • lessens the risk for injury • prevents osteoporosis • reduces chronic low-back pain • reduces arthritic pain • aids in childbearing • improves cholesterol levels • promotes psychological well-being • may help lower blood pressure and control blood sugar

  6. Change in Body Composition With Aerobic & Strength Program • Strength-training combined with aerobic exercise decreases fatty tissue around muscle fibers • This decrease is often greater than the amount of muscle hypertrophy • Losing inches but not body weight is common

  7. Body composition

  8. Major Muscles of the Human Body

  9. Exercise terms • Range of motion- (ROM) The amount of motion available to a joint. Exercises should be performed with a full range of motion. • Isometric- a contraction in which there is no movement. • Dynamic- a contraction where there is movement of a joint or joints. • Flexion- Decreasing the angle of a joint. • Extension- increasing the angle of a joint. • Abduction- movement away from the mid-line of the body. • Adduction- Movement toward the mid-line of the body.

  10. Exercise Principles • Reversibility: If you don’t use it, you lose it. Stopping a training program will cause the muscles to decrease in strength and atrophy • Overload: You must progressively increase the work load on a muscle or muscle group as the muscle becomes stronger. You can increase the weight lifted, the repetitions, the sets or increase the speed of contraction

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