Transcript Communication Project 2

FOR TEENS AND ADULTS
By: Doug Barok
Objective






What is Strength
Different types of strength
Benefits of strength training
Strength training programs
Understanding rest periods
Examples of exercises
What is Strength


The ability of a muscle to exert single maximum
force against a resistance.
Strength can be developed in many difference
ways. Examples: weight training, plyometric training,
and suspension training
Benefits





Increased bone density
Strengthens joints
Improves balance and stability
Improves posture
Increases Strength
Builds a strong heart
Types of Contractions

Concentric Contraction

Eccentric Contraction

Isometric Contraction
Concentric Contraction

Concentric contraction is a type of muscle contraction
that shortens the muscle to generate force

Muscle fibers and tendons shorten during contraction

Most common contraction displayed in the gym

During a dumbbell curl as you raise the weight, the
Biceps brachii is being contracted, and shortened
Eccentric Contrations



An eccentric muscle contraction is a type of muscle
activation that increases tension on a muscle as it
lengthens.
Muscle fibers and tendons are lengthening while
contracting.
During a dumbbell curl as you lower the weight, the
Biceps brachii is lengthened.
Isometric Contraction




During an isometric muscle contraction there is no
change in the length of the muscle.
There is no movement at the joints
Muscles fibers are still being fired
Increase strength without placing stress on the
joints.
Isometric
Contraction
Strength Building Methods

Weight-lifting

Crossfit

TRX suspension training

Yoga

Kettle-bell training
Olympic
weightlifting
Weight-lifting



Resistance exercise is any exercise where muscles
contract against an external resistance.
Resistance comes from:
Weight machines, elastic bands, Dumbbells and
your own body weight.
Increases muscle strength significantly




Crossfit was founded in 2000
Strength and Conditioning program designed to
increase strength, increase cardio-respiratory
endurance, and flexibility.
Includes aerobic exercise, body weight exercises, and
Olympic weight lifting.
Example exercises:
Power Cleans
 Burpees
 The Snatch
 Box jumps

TRX Suspension Training



Suspension training leverages gravity and your
body weight to perform hundreds of exercises.
Variable levels of resistance.
Benefits:
 Fast,
effective total body workout
 Builds a solid core
 Increases muscular endurance
 Cost effective
Yoga



When performing yoga you are putting your body
into positions that you have to support with your
muscles.
Form of isometric training
Benefits:
 Increase
strength
 Increase muscle tone
 Increase flexibility
 Stronger core
Kettlebell Training




Kettlebell is a cast iron weight
Explosive type of training
Combines cardiovascular, strength, and flexibility
training
Benefits:
Build strength
 Increase endurance
 Full body workout


Basic movements:

Snatch, Clean and Jerk, Swing
Squat




The squat is a compound, full body exercise
One of the best exercises to promote muscle growth
Primarily muscles: Gluteus Maximus, Quadriceps,
Hamstrings
Secondary muscles: soleus, gastrocnemius, erector
spinae, gluteus minimum/medias, transverse
abdominus.
How to
Squat video
Bench Press



The bench press is a great exercise to build upper
body strength.
Primary muscles: Pectoralis Major
Secondary muscles: Pectoralis Minor, Triceps,
Anterior Deltoid
Deadlift





Full body strength exercise
Massive muscle gains in upper and lower body
Builds core strength
Primary Muscles: Erector Spinae, Gluteus Maximus,
Quadriceps, Hamstrings, Adductors
Secondary Muscles: trapezius, rhomboids, flexors,
rectus abdominus, gluteus medias/minimus
Deadlift 101
Rest Periods



A rest period is the amount of time allowed between
sets
Rest periods are an overlooked part of training
Rest periods between sets vary depending on your
training goals and conditioning.
Rest between
sets to
maximize your
workouts
Rest periods Cont.


Goal: Intense, highly explosive, low rep activities for
short duration
Who:
 Weightlifters,



powerlifters, football players, sprinters
Optimal Rest period between 3-5 minutes
Rest allows muscles to fully recover to produce the
greatest muscular force.
Provides the greatest strength gains
Rest Period Cont.


Goal: Muscular Size, definition, muscular endurance
Who:
 Bodybuilders,



long distance runners, swimmers, wrestlers
Optimal Rest period between 30-60 seconds
Rest for the same amount of time as it took to
complete the set
Creates high lactate levels improving endurance
Cross country skiing takes a
great deal of muscular
endurance.
Reference Page




"Suspension Training With TRX - A Total Body Workout
| TRX." Suspension Training With TRX - A Total Body
Workout | TRX. N.p., n.d. Web. 16 Feb. 2014.
Smith, Jim. "Arnold Schwarzenegger."
Schwarzenegger.com. N.p., 30 Jan. 2013. Web. 16 Feb.
2014.
Norwood, Peggy. "Discovery Health." Discovery Fit and
Health. N.p., n.d. Web. 16 Feb. 2014.
"Muscle Physiology - Types of Contractions." Muscle
Physiology - Types of Contractions. N.p., n.d. Web. 16
Feb. 2014.