Transcript ExercisePrescriptionPowerepoint

By: Mark Torres, Juan Torres, Matthew Sullivan
Exercise Prescription
R 7:25-9:55
 A sport or lifting routine which consist of attempting
maximal weight on a lift.
 Bench Press
 Squat
 Dead Lift
 Great for increasing power, explosiveness, quickness,
and speed when done with proper form and technique.
 Functional in which the motions are what people do
on a daily basis
 Powerlifts are compound movements in which two or
more joints motions are involved.
 Help Develop Triple Extension
 Simultaneous extension of the hip, knee, and ankle joint
 Great for explosion
 Combination of power and strength in which heavy
weight and high velocity is done throughout a lift.
 Highest power output occurs when performed at 30-45%
of maximal strength (Biren pg 148)
 Not only force on concentric contraction but also
eccentric contractions.
Muscular
 Muscles hypertrophy
 Increase contractile
protein(actin & myosin)
 Primary muscle fiber is
the type II (fast twitch)
(Biren pg. 148-149)
Neural
 Increase in motor unit
recruitment
 Motor unit
synchronization
 Enhanced ability to
recruit the Type II
muscle fibers
 Decreases in Golgi
tendon organ activation
 Develops strength in the muscles
of the pectorals, shoulders, and
triceps.
 Technique:
 Lay flat on the bench with eyes directly under the bar
 Place hands a little wider than shoulder grip and lift the
bar from the rack, moving the bar directly over your
shoulders.
 Lower the bar slowly and under control allowing it to
touch the chest
 Drive the weight explosively off the chest by extending
elbows
Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO;
National Strength and Conditioning Association.
 Coaching Points of the Bench Press
 Take a deep breath before lowering the bar to fill the
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chest with air and engage the core to keep back from
arching.
Keep wrists rigid and directly above elbows.
Movement of bar should be down and slightly forward,
and up and slightly back.
Lower back should remain in contact with the bench
throughout the lift
Do not bounce the bar off your chest
Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO;
National Strength and Conditioning Association.
Develops Strength in the quadriceps, thigh
adductors, glueteus maximus, and hamstrings
 Sqautting Technique
•
 Start under the bar with the bar across the center of
your shoulders, and your whole body under the bar.
 Lift bar off rack and take one or two steps back from
rack while standing erect.
 Slowly descend by pushing hips back and flexing knees
while maintaining the angle of your torso; descend
until mid-thigh is parallel to the floor.
 Start ascent by driving your feet into the floor while
simultaneously raising your hips and shoulders until
you return to the start point
Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO;
National Strength and Conditioning Association.
 Coaching Tips for Squatting
 A closer grip will activate the muscles of the back
 If bar is too high or too low it will tend to mess up the
form of the squat
 Head and Eyes positioned forward
 Before descending, inhale deeply to prevent leaning
forward and arching the back, exhale near top of squat
 At bottom of squat do not bounce, jerk, or stop your
motion
Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO;
National Strength and Conditioning Association.
 Develops strength in the muscles of
the legs, hips, back, torso and hip
stabilizers.
 Deadlift Technique
 Place feet hip-width apart with feet straight ahead and shins
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almost touching the bar
Place hands on bar with pronated grip with your hips slightly
higher than your knees and your weight on your heels
Lift bar slowly off the floor to just above the knee by slowly
extending your hips and knees
Once the bar is above the knee, extend hips forward and
engage the core to establish an erect position
Squat down by pushing your hips back and flexing your knees
until the bar is returned to the floor
Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO;
National Strength and Conditioning Association.
 Deadlifting coaching tips:
 Keep head in neutral position looking forward
throughout the lift
 Take deep breath to fill chest with air and engage core;
exhale near top of deadlift
 Do not jerk the bar off the floor, raise it smoothly and
under control
 Raise the bar, knees, hips and shoulders in unison with a
constant back angle throughout
Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO;
National Strength and Conditioning Association.
 Biren, G. (2011). Exercise Prescription. Deer Park, NY:
Linus Publication.
 Sands, W. (2012). NSCA’s Basics of Strength and
Conditioning Manual. Colorado Springs, CO; National
Strength and Conditioning Association.