Strength and Conditioning 1

Rules and Safety 1. No horseplay is allowed. Proper conduct will be observed at all times. 2. No students will be permitted in the weight room unsupervised. 3. Proper workout clothing must be worn, including shoes. 4. All weights must be taken off of the bars at the end of your work out and at the end of class.

Rules and Safety 5. All equipment must be used and cared for properly. Cleaning spray is provided…use it! 6. Be courteous. Do not tie up any particular piece of equipment with excess sets or reps. 7. No one should be standing around watching everyone else do his or her workout. 8. Use a spotter when lifting heavy weights.

When you are physically fit you: Are more likely to be at your ideal weight Have more energy Can cope with stress better Are less likely to be depressed Have stronger bones Can relax and sleep better

An Ideal exercise program Incorporate aerobic activity Resistance training Flexibility exercises

Elements of Fitness Strength- is the ability of a muscle to produce force Muscular endurance- is the ability of a muscle to produce force repeatedly over a period of time Cardiovascular Endurance- is the capacity of the respiratory system and the circulatory system to supply oxygen and nutrients to the muscle cell so an activity can continue for a long period of time Flexibility -The ability to move the body through a full range of possible motion

Stretching Static Stretching Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching Safe and effective for improving overall flexibility

Stretching Dynamic Stretching Dynamic stretching is a stretch that is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved) Dynamic stretching is controlled, smooth, and deliberate.

Order of exercise Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)

Train all muscle groups and train them in the right order! As a rule, it is best to work the larger muscles first and work in descending size order. Good starting point: 1. Hips and legs 2. Back 3. Chest 4. Shoulders 5. Biceps 6. Triceps 7. Forearms 8. Abdominals

Two types of lifting STRENGTH = Low reps/high weight ENDURANCE = High reps/low weights

Weight training programs Program Goals SetsRepsResistance Endurance315 to % Health Fitness 1 to 310 to % Strength3 to 65 to % Size3 to 65 to % Power3 to 62 to %

How many sets/reps? In the beginning of a program your goal should be 3 sets and 10 reps How much weight should you lift? -Use as much weight as is comfortable for 10 reps -The last rep should be fairly hard to perform

Once you’re able to do more than 10 reps, increase the weight It takes approximately 8-12 weeks to achieve gains in strength

Spotters Communication is the key. Use these guidelines when spotting: 1. Be sure you are strong enough to help with the weight being lifted. 2. Know the signs or signals the lifter will use when they need your help. 3. Stay alert! Do not look away from the lifter. 4. Do not touch the bar if the lifter can complete the lift. 5. If needed gently provide the amount of help need to complete the lift.

Language of Lifting

Atrophy Withering away-decrease in size People may lose 20 to 40 percent of their muscle - and, along with it, their strength - as they age. Scientists have found that a major reason people lose muscle is because they stop doing everyday activities that use muscle power, not just because they grow older.

Barbell (bench bar) A steel bar five to six feet long with an average weight of 45 lbs

Cheating Too much weight used on an exercise therefore relying on surrounding muscle groups for assistance in the movement

Body Composition The proportions of lean tissue as compared to fat tissue in the body

Curl Bar A steel bar designed with bends for ease with curling exercises, weighs an average of 25 lbs.

Dumbbell A short barbell inches in length

Endurance Ability of a muscle to produce force continually over a period of time

Frequency Number of sessions per week for each muscle group

Hypertrophy Increase in size of muscle fiber

Isokinetic Exercise * Isotonic exercise in which there is an accommodating resistance. Nautilus and Cybex are two types of isotonic machines

Isometric Exercise The muscle contracts but does not shorten, giving no movement.

Isometric AdvantagesDisadvantages They are quick to do and don't hurt.The muscle gains strength only at the angle you use in the exercise. They don’t need expensive equipmentDuring an exercise, the blood flow to the muscle stops, and less blood flows back to the heart. It could be dangerous if you have heart problems. You can do them anywhere

Isotonic exercise Muscular action in which there is a change in length of muscle and weight. The muscle contracts and shortens, giving movement…nearly all the training you do is isotonic.

Muscle balance Balance the program to include opposing muscle groups

Negative reps When you slowly lower the weights This technique focuses on the negative portion of muscle contraction (the eccentric or lowering phase). Each negative rep should take about six to ten seconds to lower. Focus on negative work at the beginning of your workout when you are at your strongest.

Progressive overload principle Duration-the length of time spent exercising Intensity-the degree of exertion put forth by the body during exercise Frequency-the number of days per week an individual exercises. (at least 3-4 days is recommended

Range of motion Movement allowed by the body’s joints and body position in a particular exercise

Repetitions The specific number of times you repeat weight training exercise

Set A group of repetitions that make up a unit Example 3 set of 5 reps

Spotter Person responsible for the safety of the one who is performing the lift.

Maximal strength testing(Max) Lifting as much weight as possible for one repetition