Transcript Physical Education: Wellness Center Training

Physical Education I:
Wellness Center Training
•UNIT OBJECTIVES:
•LEARNING HOW TO DESIGN YOUR OWN
WORKOUTS PAIRING EVERY PULLING EXERCISE
WITH AN OPPOSITE PUSHING EXERCISE
•MAKING CONNECTIONS EXERCISES AND
MUSCLE GROUPS
BENEFITS OF RESISTANCE
TRAINING
 Fitness enhancement and maintenance
 Increase in bone density (prevention for
bone fractures & osteoporosis)
 Injury prevention and rehabilitation
 Ease of daily tasks, decrease fatigue
 Increased self-confidence
 Increase metabolism
Goal: To increase muscle strength and
endurance: OVERLOADING (F.I.T.)
**By increasing any of the F.I.T. variables,
your body will adapt to increased demands
increasing strength and endurance
 F: Frequency (how many days a week
you train)
 I: Intensity (how much weight your lifting)
 T: Time (how many repetitions and set
you are doing)
Resistance training defined:
 Resistance training is any exercise that
causes the muscles to contract against an
external resistance with the expectation of
increases in strength, tone, mass, and/or
endurance
Many Things Can Be Classified as
forms of Resistance Training
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Weight / Medicine Ball exercises
Body weight exercises
Bosu and Body Ball Exercises
Band exercises
TRX exercises
Water Aerobics
Etc…….
Principles of ResistanceTraining
 These principles are key components for
injury prevention
 ***SAFETY IS OUR #1 PRIORITY
Principle 1:MOVE WEIGHT
SLOWLY!!
 Keep weight under control for full
Range of Motion
 2 -1-2 Concept:
– 2 seconds to raise, 1 sec. pause, 2 seconds to
lower
PRINCIPLE 2: KEEP MOVEMENT
UNDER CONTROL
 Crucial for joint & ligament protection
 F=ma
 DO NOT SACRIFICE FORM FOR
INCREASED WEIGHT OR REPS.
PRINCIPLE 3: BREATHE
 Exhale when lifting weight and inhale while
lowering, ex. Martial artists
 Holding breathe = stress on lungs & diaphragm
and also raises blood pressure
 Stress can cause damage to those structures,
high blood pressure, and may lead to fainting and
blood vessel ruptures
PRINCIPLE 4: STRIVE FOR FULL
RANGE OF MOTION IN ALL
EXERCISES
 Range of motion (ROM): The range through
which a joint can be moved, usually its range of
flexion and extension.
**Extension should not be confused with
hyperextension.
 Using full ROM helps increase flexibility and
reduces risk of injury
 When using selectorized machines, lower weight
stack to 1 inch from remaining plates
***ALL THE WAY UP AND DOWN***
Principle 5:Muscle Balance
 For every pulling motion, you need to also
include a pushing motion on that same joint.
 That will make sure muscles pairs are
balanced, protecting your ligaments, joints
and tendons.
 Ex. of opposite muscle pairs: Bicep / Tricep,
Hamstring / Quadricep, etc.
PRINCIPLE 6: GOAL SETTING
 Your goals will dictate the weight and
repetitions used for your training.
 Recommended repetitions per set:
–SIZE: 6-8 reps.
–STRENGTH: 8-12 reps.
–ENDURANCE / TONING: 12-15+
reps.
*Some Cardio benefits= limited rest
between sets and exercises.
PROPER FORM IS KEY FOR
PREVENTING INJURIES
 Always keep back straight, never rounded or
curved
PROTECT 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 TECHNIQUE
much more important that amount of
weight lifted
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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
with the bicep so they must compensate by arching the back and
using those muscles.