Transcript pptx
The Fundamentals of Fitness Steve Iafrate Grades 7-9 Index • • • • • • • • • • • • 1-Title Slide 2-Index 3- The importance of fitness 4-Why Athletes lift? 5-Muscles 6-The importance of the legs, hips and abdominals 7-Training for beginners 8-Stretching 9-Having a lifting partner(s) 10-Using your own body weight 11-The medicine ball 12-Power lifts • 13-Olympic lifts • 14-Using the bands • 15-Trainnig schedule for beginners • 16-Proper eating • 17-Supplements • 18-Stay away from the ILLEGALS • 19-Protein • 20-Amino Acids • 21-Running • 22- Lifting gear • 23- Index The Importance of Fitness • Helps you develop as an athlete • You will you thrower farther, run faster and jump higher • You will have more strength, energy and stamina • You are more likely to live a longer and healthier life • You will be sick less often • You will enjoy life more Why do Athletes lift? • Lifting is one of the most aspects of being a good athlete • Improves fitness levels • Enhances your ability to compete at a higher level • Athletes will be able to throw further • Run faster and jump higher • Lifting also helps prevent injuries! Muscles • Muscles are a unique part of the body • The need a balance of rest, endurance • Strength and conditioning in order to work properly • They must be stretched before and after workouts • An over worked muscle can possibly tear • You do not only have to lift weights • to build bigger muscles! The importance of legs, Hips and abdominals • • • • Most important muscles in the body An athletes power is generated from these areas A strong abdominal area helps prevent injuries Hips are a key factor in throwing, running and hitting • A stronger lower body helps build a stronger upper body • Legs are the biggest muscles of the human body Training for beginners • A beginner lifter should learn proper fundamentals • A new lifter should know the basic parts of the body • A coach should always be present with new lifters • New lifters should lift 3 days a week • They should wear proper lifting gear • A new lifter should always have a spotter Stretching • Stretching is a key factor to maintain healthy muscles • A muscle can easily tear if not stretched properly • A muscles should be stretched before and after every workout • Stretching muscles can improve strength • Stretching your muscles should take a minimum of 5 minutes • A loose muscle will help athletes perform better on the field Having a lifting partner(s) • • • • A lifting partner can also be called a “spotter” Lifting partners a there to help a lifter Partners will inspire you to achieve success Spotter can help you lift the weight if it becomes to heavy • A spotter helps you lift the bar off the rack • Spotters can also help you maintain good lifting form Using your own body weight • • • • • • You do not need weights to become strong! Push ups can strengthen your chest and triceps Pull-ups help strength your back, and biceps Dips help strengthen your shoulders and triceps Body weight exercises are great for new lifters Body weight exercises are a cheap way to stay in shape The medicine ball • • • • • The medicine ball is just a weighted ball Medicine balls are used for various exercises They can help build throwing muscles They can strengthen abdominals The medicine ball is a great way to build your throwing muscles • Every athlete uses a medicine ball to train with Power lifts • Power lifts are used to develop explosiveness • A power lift is usually used for more advanced lifters • Power lifts include dead lifts, cleans, and snatches • Proper form is essential with these lifts • Power lifts are used a lot in many sports • Football, wrestling, and shot putter use power lifts • Take time to practice form before attempting power lifts Olympic lifts • Olympic lifts are lifts that are used in the Olympics • They include snatch and the clean and press • These lifts are very difficult to perform • The Olympic lifts are considered a universal lift • A universal lift means it uses every part of the body to complete the lift • Olympic lifts should be included in a lifter routine Using the Bands • Bands are a awesome way to stretch muscles • They can also be used to strengthen your stabilizing muscles • Bands come in resistance strength • Bands are also recommended to beginning lifters • Bands can be used to help people perform pull ups • Can be used with lifts such as the bench press Training schedule for beginners • A beginning lifter should workout three times a week • Monday Wednesday and Friday are when people should train • Many lifters over work there body • Breaks in your training schedule help muscles rebuild • Training everyday could make an athlete worse! • A beginners training schedule should include working out the major muscles Proper eating • Proper eating is the most important part of training • Eating fruits, vegetables and meat help the body build muscles • Fish is also very good for building muscles • A lifter should consume food within 30 after lifting • You do not need to have humongous portions of food to build muscle • Too much protein can go to waste in the body Supplements • Supplements can help a lifter build muscle • Some supplements can be very expensive • Supplements should not be used over proper eating • Make sure that the supplements you take are FDA approved • Also if you compete in the NCAA make sure you know the legal supplements • I do not recommend taking supplements Stay away from the illegal's • • • • Illegal supplements are terrible for the body Steroids have serious side effects Steroids can result in a heart attack Human Growth Hormone is another illegal supplement that is common • Drug testing can reveal substance use • Illegal supplements are not a smart way to build muscle Protein • Protein is the building block of muscles • Protein is found in meat • Chicken pork, and beef are a great source of protein • Fruits and vegetables help breakdown protein to be absorbed • Peanut butter is cheap source of protein • The body needs a certain amount of protein to grow Amino Acids • • • • Amino acids are the building block of protein There are 20 different types of amino acids Amino acids are numbered 1-20 You can tell the difference of amino acids by there numbers • There are amino acids supplements that help build muscle • Amino acids are just as important as protein Running • Running is a great way to stay fit • Running strengthens your core legs and back • A runner should always stretch before and after running • All athletes incorporate running in their workout • Running up hills is an more challenging way to stay fit • Running should be done twice a week Lifting gear • Proper attire is essential to training • Good running shoes can be used to lift and run • Some power lifters use converse shoes • Lifting gloves help prevent build up of callas’ • Proper clothing helps an athlete run, and lift • Always train with clothes and shoes • You don’t mind getting dirty! Index • • • • • • • • • • • • • -Title Slide -Index - The importance of fitness -Why do athletes lift? -Muscles -The importance of the legs and abdominals -Training for beginners -Stretching -Having a lifting partner(s) -Using your own body weight -The medicine ball -Power lifts -Olympic lifts • • • • • • • • • • -Using the bands -Training schedule for beginners -Proper eating -Supplements -Stay away from the ILLEGALS -Protein -Amino Acids -Running - Lifting gear - Index