Transcript lesson_2_types_of_strength_trainingx

TYPES OF STRENGTH
TRAINING
MUSCULAR ENDURANCE VS. MUSCULAR STRENGTH
MUSCULAR ENDURANCE
• THE ABILITY OF MUSCLES TO
SUSTAIN REPEATED MUSCLE
ACTIONS: MORE THAN 8
REPETITIONS
*EXAMPLES:
• 100 SQUATS
MUSCULAR STRENGTH
• THE MAXIMUM AMOUNT OF
FORCE A MUSCLE OR MUSCLE
GROUP CAN GENERATE: 1 - 8
REPETITIONS
*EXAMPLES:
• OLYMPIC WEIGHT LIFTING
• 1 MIN. PUSH-UP TEST
• SQUATTING AS MUCH WEIGHT AS YOU CAN
(1-2 MAX REPETITION)
• CIRCUIT TRAINING FOR 20 MIN
• SHOT PUT THROW
CAN AN EXERCISE BE BASED ON MUSCULAR
STRENGTH & ENDURANCE?
•YES!!!
*EXAMPLES:
• BOXING MATCH: LASTING FOR 12 ROUNDS BASED ON ENDURANCE / KNOCKOUT PUNCH BASED ON STRENGTH
• FOOTBALL GAME: LASTING ENTIRE GAME BASED ON ENDURANCE / MAKING
A TACKLE BASED ON STRENGTH
*GIVE 2 MORE EXAMPLES OF ACTIVITIES BASED ON MUSCULAR STRENGTH, 2
MORE ACTIVITIES BASED ON MUSCULAR ENDURANCE & 1 BASED ON BOTH
WEIGHTS VS. CALISTHENICS
WEIGHTS:
CALISTHENICS:
• EXERCISES/MOVEMENTS THAT ARE
PERFORMED USING WEIGHTS AS THE
RESISTANCE
• EXERCISES/MOVEMENTS THAT ARE
PERFORMED USING THE BODY
WEIGHT AS THE RESISTANCE
2 TYPES
“BODY-ONLY EXERCISES”
*EXAMPLES:
1) FREE WEIGHTS
• PUSH-UPS
2) MACHINES
• SIT-UPS
• PULL-UPS
WEIGHTS VS CALISTHENICS
CALISTHENICS:
- CAN DO ANY TIME & ANY WHERE
- RESISTANCE IS LIMITED TO BODY
WEIGHT
- DON’T NEED ANY THING BESIDES
YOUR BODY
- MUSCLE MASS ISN’T GAINED AS
QUICKLY
WEIGHTS:
- CAN INCREASE OR DECREASE THE
RESISTANCE
- NEED EQUIPMENT/ACCESS TO GYM
- MUSCLE MASS IS GAINED QUICKER
- RISK OF INJURY IS GREATER
FREE WEIGHTS VS. MACHINES
FREE WEIGHTS:
MACHINES:
• A WEIGHT THAT IS NOT ATTACHED TO AN
APPARATUS
• A WEIGHT THAT IS ATTACHED TO AN
APPARATUS
• DUMBBELLS
• LEG PRESS
• BARBELLS
• LAT PULL-DOWN
• MEDICINE BALLS
• SQUAT MACHINE
• KETTLE BELLS
• CONTROLLED MOTION
• PROMOTES QUICKER STRENGTH GAINS
• DOESN’T REQUIRE A SPOTTER
• REQUIRES BALANCE & COORDINATION
• EQUIPMENT IS MORE EXPENSIVE
• EQUIPMENT IS LESS EXPENSIVE
• BEST FOR BEGINNERS, OLDER INDIVIDUALS, &
REHABILITATING INJURIES
• BEST FOR MORE ADVANCED INDIVIDUALS
CAN I COMBINE DIFFERENT TYPES OF STRENGTH
TRAINING?
•YES!!!
• A WORKOUT THAT HAS SOME EXERCISES THAT FOCUS ON ENDURANCE & SOME
THAT FOCUS ON STRENGTH
• A WORKOUT THAT COMBINES WEIGHTS & CALISTHENICS
• A WORKOUT THAT COMBINES FREE WEIGHTS & MACHINES
• A WORKOUT THAT COMBINES STRENGTH TRAINING WITH CARDIOVASCULAR
TRAINING
WHICH IS BEST???
DEPENDS ON THE INDIVIDUAL!!!
*THERE ARE ADVANTAGES TO EACH TYPE OF TRAINING*
HOW DO YOU WANT TO STRENGTH TRAIN?
• ON YOUR NOTES PAGE DESCRIBE HOW YOU WANT YOUR STRENGTH TRAINING PROGRAM TO
LOOK LIKE
• DO YOU WANT TO TRAIN TO INCREASE MUSCULAR ENDURANCE, STRENGTH, OR BOTH?
• DO YOU WANT TO TRAIN USING WEIGHTS, CALISTHENICS, OR BOTH?
• DO YOU WANT TO TRAIN USING FREE WEIGHTS, MACHINES, OR BOTH?
*THINK ABOUT THE FOLLOWING QUESTIONS:
• WHAT EQUIPMENT DO YOU HAVE ACCESS TO?
• WHAT IS YOUR EXPERIENCE WITH WEIGHTS?
• ARE YOU GOING TO COMBINE OR FOCUS ON ONE TYPE?
• WHAT IS YOUR ULTIMATE GOAL? / WHAT ARE YOU GOING TO TRAIN FOR?