Physical Education I:Physical Education I:Wellness Center TrainingWellness Center Training

•UNIT OBJECTIVES:UNIT OBJECTIVES:

•LEARNING HOW TO DESIGN YOUR OWN LEARNING HOW TO DESIGN YOUR OWN WORKOUTS PAIRING EVERY PULLING EXERCISE WORKOUTS PAIRING EVERY PULLING EXERCISE

WITH AN OPPOSITE PUSHING EXERCISE WITH AN OPPOSITE PUSHING EXERCISE

•MAKING CONNECTIONS EXERCISES AND MAKING CONNECTIONS EXERCISES AND MUSCLE GROUPSMUSCLE GROUPS

BENEFITS OF RESISTANCE BENEFITS OF RESISTANCE TRAININGTRAINING

Fitness enhancement and maintenanceFitness enhancement and maintenance Increase in bone density (prevention for Increase in bone density (prevention for

bone fractures & osteoporosis)bone fractures & osteoporosis) Injury prevention and rehabilitationInjury prevention and rehabilitation Ease of daily tasks, decrease fatigueEase of daily tasks, decrease fatigue Increased self-confidenceIncreased self-confidence Increase metabolism Increase metabolism

Goal: To increase muscle strength and Goal: To increase muscle strength and endurance: OVERLOADING (F.I.T.)endurance: OVERLOADING (F.I.T.)

**By increasing any of the F.I.T. variables, **By increasing any of the F.I.T. variables, your body will adapt to increased demands your body will adapt to increased demands increasing strength and enduranceincreasing strength and endurance

FF: : FFrequencyrequency (how many days a week (how many days a week you train)you train)

II: : IIntensityntensity (how much weight your lifting) (how much weight your lifting) TT: : TTimeime (how many repetitions and set (how many repetitions and set

you are doing)you are doing)

Resistance training defined:Resistance training defined:

Resistance trainingResistance training is any exercise that is any exercise that causes the muscles to contract against an causes the muscles to contract against an external external resistanceresistance with the expectation of with the expectation of increases in strength, tone, mass, and/or increases in strength, tone, mass, and/or endurance endurance

Many Things Can Be Classified as Many Things Can Be Classified as forms of Resistance Trainingforms of Resistance Training

Weight / Medicine Ball exercisesWeight / Medicine Ball exercises Body weight exercisesBody weight exercises Bosu and Body Ball ExercisesBosu and Body Ball Exercises Band exercisesBand exercises TRX exercisesTRX exercises Water AerobicsWater Aerobics Etc…….Etc…….

Principles of ResistanceTrainingPrinciples of ResistanceTraining These principles are key components for These principles are key components for

injury preventioninjury prevention ******SAFETY IS OUR #1 PRIORITYSAFETY IS OUR #1 PRIORITY

Principle 1:MOVEPrinciple 1:MOVE WEIGHT WEIGHT SLOWLY!!SLOWLY!!

Keep weight under control for full Keep weight under control for full Range of MotionRange of Motion

2 -1-2 Concept: 2 -1-2 Concept: – 2 seconds to raise, 1 sec. pause, 2 seconds to 2 seconds to raise, 1 sec. pause, 2 seconds to

lowerlower

PRINCIPLE 2: KEEP MOVEMENT PRINCIPLE 2: KEEP MOVEMENT UNDER CONTROLUNDER CONTROL

Crucial for joint & ligament protectionCrucial for joint & ligament protection F=maF=ma DO NOT SACRIFICE FORM FOR DO NOT SACRIFICE FORM FOR

INCREASED WEIGHT OR REPS.INCREASED WEIGHT OR REPS.

PRINCIPLE 3: BREATHEPRINCIPLE 3: BREATHE

Exhale when lifting weight and inhale while Exhale when lifting weight and inhale while lowering, ex. Martial artistslowering, ex. Martial artists

Holding breathe = stress on lungs & diaphragm Holding breathe = stress on lungs & diaphragm and also raises blood pressureand also raises blood pressure

Stress can cause damage to those structures, Stress can cause damage to those structures, high blood pressure, and may lead to fainting and high blood pressure, and may lead to fainting and blood vessel rupturesblood vessel ruptures

PRINCIPLE 4: STRIVE FOR FULL PRINCIPLE 4: STRIVE FOR FULL RANGE OF MOTION IN ALL RANGE OF MOTION IN ALL

EXERCISESEXERCISES Range of motion (ROM):Range of motion (ROM): The range through The range through

which a joint can be moved, usually its range of which a joint can be moved, usually its range of flexion and extension.flexion and extension.**Extension should not be confused with **Extension should not be confused with hyperextension.hyperextension.

Using full ROM helps increase flexibility and Using full ROM helps increase flexibility and reduces risk of injuryreduces risk of injury

When using selectorized machines, lower weight When using selectorized machines, lower weight stack to 1 inch from remaining platesstack to 1 inch from remaining plates

***ALL THE WAY UP AND DOWN******ALL THE WAY UP AND DOWN***

Principle 5:Muscle BalancePrinciple 5:Muscle Balance

For every pulling motion, you need to also For every pulling motion, you need to also include a pushing motion on that same joint.include a pushing motion on that same joint.

That will make sure muscles pairs are That will make sure muscles pairs are balanced, protecting your ligaments, joints balanced, protecting your ligaments, joints and tendons.and tendons.

Ex. of opposite muscle pairs: Bicep / Tricep, Ex. of opposite muscle pairs: Bicep / Tricep, Hamstring / Quadricep, etc.Hamstring / Quadricep, etc.

PRINCIPLE 6: GOAL SETTINGPRINCIPLE 6: GOAL SETTING

Your goals will dictate the weight and Your goals will dictate the weight and repetitions used for your training.repetitions used for your training.

Recommended repetitions per set:Recommended repetitions per set:–SIZESIZE: 6-8 reps.: 6-8 reps.–STRENGTHSTRENGTH: 8-12 reps.: 8-12 reps.–ENDURANCE / TONINGENDURANCE / TONING: 12-15+ : 12-15+

reps.reps.*Some Cardio benefits= limited rest *Some Cardio benefits= limited rest

between sets and exercises.between sets and exercises.

PROPER FORM IS KEY FOR PROPER FORM IS KEY FOR PREVENTING INJURIESPREVENTING INJURIES

Always keep back straight, never rounded Always keep back straight, never rounded or curvedor curved

PROTECT YOUR KNEESPROTECT YOUR KNEES

In a lunge or squat, shoulders are back and front knee is over heel. Front knee should never go past the toe!

PROPER TECHNIQUEPROPER TECHNIQUEmuch more important that amount of much more important that amount of

weight liftedweight lifted

Back is arching in this picture of bad form. Usually this is the case Back is arching in this picture of bad form. Usually this is the case when the weight being used is simply too heavy for person to lift when the weight being used is simply too heavy for person to lift with the bicep so they must compensate by arching the back and with the bicep so they must compensate by arching the back and using those muscles. using those muscles.