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Personal Fitness . I. Language of Lifting. Language of Lifting. Abduction- Movement of a limb from middle of the body. Language of Lifting. Adduction- Movement of a limb toward the middle of the body. Language of Lifting. Agonist-

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Language of lifting3 l.jpg
Language of Lifting

  • Abduction-

  • Movement of a limb from middle of the body


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Language of Lifting

  • Adduction-

  • Movement of a limb toward the middle of the body


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Language of Lifting

  • Agonist-

  • Muscle directly engaged in contraction, primarily responsible for the movement of a body part


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Language of Lifting

  • Antagonist-

  • Muscle that counteracts the agonist, Lengthening when agonist muscle contracts


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Language of Lifting

  • Atrophy-

  • Withering away-decrease in size


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Language of Lifting

  • Barbell (bench bar)-

  • A steel bar five to six feet long with an average weight of 45 lbs.


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Language of Lifting

  • Cheating-

  • too much weight used on an exercise therefore relying on surrounding muscle groups for assistance in the movement


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Language of Lifting

  • Body Composition

  • The proportions of lean tissue as compared to fat tissue in the body


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Language of Lifting

  • Concentric Contraction-

  • When muscle contracts of shortens


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Language of Lifting

  • Eccentric Contraction-

  • Muscle lengthens while maintaining tension


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Language of Lifting

  • Curl Bar

  • A steel bar designed with bends for ease with curling exercises, weighs an average of 25 lbs.


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Language of Lifting

  • Dumbbell

  • A short barbell 10-12 inches in length


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Language of Lifting

  • Endurance-

  • Ability of a muscle to produce force continually over a period of time


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Language of Lifting

  • Frequency-

  • Number of sessions per week for each muscle group


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Language of Lifting

  • Hypertrophy-

  • Increase in size of muscle fiber


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Language of Lifting

  • Isokinetic Exercise-

  • Isotonic exercise in which there is a accommodating resistance. Nautilus and Cybex are two types of isotonic machines


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Language of Lifting

  • Isometric Exercise-

  • Muscular contraction where muscle maintains a constant length and joints no not move


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Language of Lifting

  • Isotonic exercise-

  • Muscular action in which there is a change in length of muscle and weight. Lifting free weight is a classic isotonic


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Language of Lifting

  • Muscle balance-

  • Balance the program to include opposing muscle groups


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Language of Lifting

  • Negative reps

  • When you lower the weight


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Language of Lifting

  • Progressive overload principle

  • Duration-the length of time spent exercising

  • Intensity-the degree of exertion put forth by the body during exercise

  • Frequency-the number of days per week an individual exercises. (at least 3-4 days is recommended


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Language of Lifting

  • Range of motion

  • Movement allowed by the body’s joints and body position in a particular exercise


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Language of Lifting

  • Repetitions

  • The specific number of times you repeat weight training exercise


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Language of Lifting

  • Set

  • A group of repetitions that make up a unit

  • Example 3 set of 5 reps


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Language of Lifting

  • Maximal strength testing(Max)

  • Lifting as much weight as possible for one repetition






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How many reps

  • In the beginning program stick to 10 reps




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How much weight

  • Rule of thumb

  • Use as much weight as is comfortable for 10 reps


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How much weight

  • Rule of thumb

  • Use as much weight as is comfortable for 10 reps

  • The last rep should be fairly hard to perform


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When to Increase weight?

  • Once you’re able to do more than 10 reps, increase the weight


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Low reps/high weight= strength

High reps/low weights=endurance

Two types of Lifting








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Order of exercise strength

  • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)


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An Ideal exercise program strength

  • Incorporate aerobic activity

  • Resistance training

  • Flexibility exercises


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When you are physically fit strength

  • More likely to be at your ideal weight

  • More energy

  • Cope with stress

  • Less likely to be depressed

  • Have stronger bones

  • Relax and sleep well


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Order of exercise strength

  • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)


An ideal exercise program49 l.jpg
An Ideal exercise program strength

  • Incorporate aerobic activity

  • Resistance training

  • Flexibility exercises


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Lifts Back strength

  • Dead lifts

  • Bent over rows

  • Lat pull overs

  • Lat pull downs


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Lifts biceps and forearms strength

  • Barbell curl

  • Reverse curl


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Lifts legs strength

  • Squat

  • Leg lunge

  • Leg press

  • Leg curl

  • Leg extension


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Lifts shoulders strength

  • Military press-front and back

  • Dumbbell shrugs


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Lifts chest strength

  • Bench press

  • Incline press


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Lifts triceps strength

  • Lying triceps extension


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Common Strains strength

Chest/back

Shoulders

Hamstrings

Quadriceps

Common Sprains

Shoulder

Knee

Wrist

Ankle

Types of Lifting Injuries


When you are physically fit57 l.jpg
When you are physically fit strength

  • More likely to be at your ideal weight

  • More energy

  • Cope with stress

  • Less likely to be depressed

  • Have stronger bones

  • Relax and sleep well


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Recovery period between sets strength

  • The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period


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What are Steroids strength

  • Anabolic

  • Androgenic

  • Corticosteroid


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Corticosteriods strength

Are drugs used to control inflammation and are not the steroids that build muscle


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Anabolic steroids strength

  • Synthetic hormones that cause the body to produce muscle and prevent muscle breakdown

  • In the United States it is against the law to use anabolic steroids without a prescription


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Health Hazards strengthMen

Shrinking of the testicles

Reduced sperm count

Infertility

Baldness

Development of breasts

Rick of prostate cancer

Health Hazards women

Growth of facial hair

Male pattern baldness

Changes in menstrual cycle

Deepened voice

Anabolic steroids


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Four R’s of Strength strength

  • Resistance-”Loaded”

  • Repetitions-muscle potential and strength

  • Recovery-Muscles don’t get stronger during a work out they get stronger after a workout

  • Records


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Water strength

Drinking an 8-oz. Glass of room-temperature water with lemon, advises Lauren Slayton, M.S.,R.D., director of foodtrainers in New York.

This helps you metabolize fat more efficiently



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