Physical Education I & II

1. Fitness Acquired in the Weight Room 1. Prepare, not Compare Common misconceptions of the weight room Who can use the weight room at TG

A. Lifestyle Fit people suffer from fewer diseases Strength Training can help prevent such diseases as Diabetes (Type II) Heart Disease Stroke Osteoporosis Obesity Arthritis Some mental illnesses like Depression

B. Sports Increases Strength Increases Speed Increases Power Increases Endurance Increase Agility Decreases injuries

C. Self Esteem Provides a numerical indicator of progress How much could you lift when you first started and how much could you lift when you were done?

D. Osteoporosis The demineralization of the bones due to lack of or a decrease in calcium Calcium can no longer be absorbed Affects primarily post menopausal women Estrogen and Progesterone necessary for absorption of Calcium 80-85% of people affected by Osteoporosis are women Maximum bone density occurs between age 30-40

Osteoporosis Treatment 1. Calcium supplement (water soluble) 2.Hormone replacement therapy Synthetic Estrogen and Progesterone (Increase chances of heart disease and breast cancer, CDC Study) 3. Weight Bearing Exercise Lifting Walking Running

E. Increased Strength Overload Principal An increase in strength occurs due to a systematic and sequential increase in load(weight). A muscle responds to the increased load by adapting.

Basic Concepts 1. Rep (Repetition) One complete lift performed F.R.O.M. 2. Set A group of Reps performed at one time, utilizing F.R.O.M. 3. F.R.O.M.(Full Range of Motion) Entire range of motion a joint is capable of performing Strength is only gained in the range worked Flexibility is only maintained in the range worked

Basic Concepts 4.Flexion Decrease angle of a joint Pull (with respect to resistance & toward the midline of the body) 5. Extension Increased angle of a joint Push (with respect to resistance & away from the midline of the body)

Basic Concepts 6. Concentric Contraction Controlled shortening of the muscle Positive contraction Performed on a “2” count

Basic Concepts 7. Eccentric Contraction Controlled lengthening of a muscle Negative contraction Performed on a “4” count

Basic Concepts 8. Amount of weight to lift So that failure occurs at the 8-12 th Rep (If you can perform 10 Reps for 3 sets weight should be increased next time) 9. Number of Sets Usually 3 (Depending on the phase)

Basic Concepts 10. Safety Factors 1.Partner should Spot, Count, Observe 2. Secure all weight Using Clips, Clamps, and T Handles 3. Clean Up Clean machine after use, put all weights back in proper places, clean the room before dismissal

Basic Concepts 11. Overload Principal An increase in strength occurs due to a systematic and sequential increase in load(weight). A muscle responds to the increased load by adapting. (see increased strength)`

Basic Concepts 12. Sliding Filament Theory Sarcomere is the smallest controllable tissue in the body Groups of sarcomeres end to end make up a muscle Muscle contractions require NA, K, CA, O2, Glycogen and a Nerve cell Cross BridgesActin Z Line Myosin Glycogen Contracted MuscleRelaxed Muscle Nerve Cell