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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
Language of Lifting
  • Abduction-
  • Movement of a limb from middle of the body
language of lifting4
Language of Lifting
  • Adduction-
  • Movement of a limb toward the middle of the body
language of lifting5
Language of Lifting
  • Agonist-
  • Muscle directly engaged in contraction, primarily responsible for the movement of a body part
language of lifting6
Language of Lifting
  • Antagonist-
  • Muscle that counteracts the agonist, Lengthening when agonist muscle contracts
language of lifting7
Language of Lifting
  • Atrophy-
  • Withering away-decrease in size
language of lifting8
Language of Lifting
  • Barbell (bench bar)-
  • A steel bar five to six feet long with an average weight of 45 lbs.
language of lifting9
Language of Lifting
  • Cheating-
  • too much weight used on an exercise therefore relying on surrounding muscle groups for assistance in the movement
language of lifting10
Language of Lifting
  • Body Composition
  • The proportions of lean tissue as compared to fat tissue in the body
language of lifting11
Language of Lifting
  • Concentric Contraction-
  • When muscle contracts of shortens
language of lifting12
Language of Lifting
  • Eccentric Contraction-
  • Muscle lengthens while maintaining tension
language of lifting13
Language of Lifting
  • Curl Bar
  • A steel bar designed with bends for ease with curling exercises, weighs an average of 25 lbs.
language of lifting14
Language of Lifting
  • Dumbbell
  • A short barbell 10-12 inches in length
language of lifting15
Language of Lifting
  • Endurance-
  • Ability of a muscle to produce force continually over a period of time
language of lifting16
Language of Lifting
  • Frequency-
  • Number of sessions per week for each muscle group
language of lifting17
Language of Lifting
  • Hypertrophy-
  • Increase in size of muscle fiber
language of lifting18
Language of Lifting
  • Isokinetic Exercise-
  • Isotonic exercise in which there is a accommodating resistance. Nautilus and Cybex are two types of isotonic machines
language of lifting19
Language of Lifting
  • Isometric Exercise-
  • Muscular contraction where muscle maintains a constant length and joints no not move
language of lifting20
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
language of lifting21
Language of Lifting
  • Muscle balance-
  • Balance the program to include opposing muscle groups
language of lifting22
Language of Lifting
  • Negative reps
  • When you lower the weight
language of lifting23
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
language of lifting24
Language of Lifting
  • Range of motion
  • Movement allowed by the body’s joints and body position in a particular exercise
language of lifting25
Language of Lifting
  • Repetitions
  • The specific number of times you repeat weight training exercise
language of lifting26
Language of Lifting
  • Set
  • A group of repetitions that make up a unit
  • Example 3 set of 5 reps
language of lifting27
Language of Lifting
  • Maximal strength testing(Max)
  • Lifting as much weight as possible for one repetition
how many reps
How many reps
  • In the beginning program stick to 10 reps
how much weight35
How much weight
  • Rule of thumb
  • Use as much weight as is comfortable for 10 reps
how much weight36
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
when to increase weight
When to Increase weight?
  • Once you’re able to do more than 10 reps, increase the weight
order of exercise
Order of exercise
  • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)
an ideal exercise program
An Ideal exercise program
  • Incorporate aerobic activity
  • Resistance training
  • Flexibility exercises
when you are physically fit
When you are physically fit
  • 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
order of exercise48
Order of exercise
  • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)
an ideal exercise program49
An Ideal exercise program
  • Incorporate aerobic activity
  • Resistance training
  • Flexibility exercises
lifts back
Lifts Back
  • Dead lifts
  • Bent over rows
  • Lat pull overs
  • Lat pull downs
lifts biceps and forearms
Lifts biceps and forearms
  • Barbell curl
  • Reverse curl
lifts legs
Lifts legs
  • Squat
  • Leg lunge
  • Leg press
  • Leg curl
  • Leg extension
lifts shoulders
Lifts shoulders
  • Military press-front and back
  • Dumbbell shrugs
lifts chest
Lifts chest
  • Bench press
  • Incline press
lifts triceps
Lifts triceps
  • Lying triceps extension
types of lifting injuries
Common Strains

Chest/back

Shoulders

Hamstrings

Quadriceps

Common Sprains

Shoulder

Knee

Wrist

Ankle

Types of Lifting Injuries
when you are physically fit57
When you are physically fit
  • 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
recovery period between sets
Recovery period between sets
  • 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
what are steroids
What are Steroids
  • Anabolic
  • Androgenic
  • Corticosteroid
corticosteriods

Corticosteriods

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

anabolic steroids
Anabolic steroids
  • 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
anabolic steroids62
Health Hazards Men

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
four r s of strength
Four R’s of 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
water

Water

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