cross training 2013

8/13/2019 Cross Training 2013

1/12

Fall 2013Instructor: Melissa Kelly


2/12


3/12

American College of Sports Medicine (ACSM)recommends the following for improved health:(note: these are minimum requirements/guidelines)

CARDIOVASCULAR EXERCISES20-60 min of moderate to vigorous activities (these numbersincrease for large weight loss goals or higher fitness goals)

All or most days of the weekMUSCULAR STRENGTH EXERCISES

Minimum 2 days/week8-10 exercises; 2-4 sets and 8-12 reps of each exercise24-48 hours rest in between lifting consecutive musclegroupsLIFT all major muscle groups to ensure balance

Perform exercises that target large muscle groups first


4/12

Major Muscle GroupsBack

Latissimus Dorsi

TrapeziusChest

Pectoralis MajorPectoralis Minor

LegsQuadricepsHamstringsGastrocnemius (calf)


5/12

ShouldersDeltoids

ArmsBicepsTriceps

Core

Rectus AbdominusExternal ObliquesGluteus Maximus


6/12

Constant training or performing the same exercises(sports) over and over again trains the samemuscles in the same way (i.e. throwing in baseball)Overuse injuries often develop when joints and/or

muscles are asked to constantly repeat the samemovement over and over again without any breaksOtherwise known as overtraining injuries

Athletes must perform supplemental exercises thattrain their muscles in different ways and helpstrengthen any weaknesses they have

This is also true for the average person exercising forhealth or specific fitness goals. (i.e. an avid runner shouldincorporate other cardio activities such as biking,swimming and some sort of strength training into theirprograms as well)


7/12

Proper form should be used with all strength training

movements to prevent the most common forms ofinjuryWeight should not be used or increased if someone cannotdemonstrate proper form. Increased flexibility (mobility) mayhelp with form as well.Specific time should ALWAYS be set aside to work on mobilityto ensure safe. Effective exercise participation long term.

If an injury does occur, perform the following:RICE:

RESTICE

COMPRESSIONELEVATION (if necessary, i.e. an ankle sprain)Consult an athletic trainer and or physician if pain persistsMedication with anti-inflammatory properties (i.e. ibuprofen)may also be used as prescribedWhen resting an injured area, think of exercises you canperform that dont involve that area in order to maintain fitnesslevel.


8/12

All movement starts from the center of the body orcore.

Training core muscles and maintaining a solid core should be the foundation of everyexercise program. Contracting the core should also be a focus in every lift/exercise aperson performs.

It is suggested that exercises performed should mirroror mimic movements used in daily life.

Train functionallyMaintain the bracing sequence in all lifts, exercise AND dailyactivities

Key strength exercises such as the squat, pushup,deadlift, elbow bridge/plank are a few examples thattrain several muscles at once and incorporate several

joints.These exercises and many using free weights are more difficultand can be more beneficial for the overall health of our bodiesWeight machines often eliminate the core muscle from themovement and limit the range of motion.


9/12

High intensity training is different foreveryone. Depends on ones fitness level (i.e. highintensity for a cardiac patient is very different than a Division 1running back)

It is important to vary yourexercises/workouts, this can go for time andintensity as well as the movements/liftsperformed

For example distance runners can still improve theirrunning times by performing in a few short, highintensity workouts in between their running days

If an exercise/workout is extremely intense it

will need to be shorter in duration.


10/12

Common Myth-Lifting weights makes females bulky like menLifting heavy in general will make you put on mass

and will not aid in weight lossThe weight selected should always bechallenging. If it is not challenging you, youarent progressing Low weight-High reps may not always be theanswer for weight loss/toning

Depends on the persons goals

Focus on clean eating is 90% of the equation


11/12

PlyometricsEx. Box jumps, broad jumps, jump rope, line hops, hurdles

KettlebellsEx. Swings, shoulder press, goblet squats, high pulls, clean and

pressYoga

Various poses to increase flexibility and core strengthCardio

Ex. Spinning, running, swimming, aerobicsSports Conditioning

Ex. Agility drills, ladders, sprintsFree weights and Bodyweight

Change up time and number of reps to make a workout more

intense or different


12/12

Change things up!!!

If it has been your routine for more than 2months it is time to start something new orwrite a different workout

Always train functionally!!

cross training 2013

Documents