Presentation on theme: "Physical Education II: Wellness Center Training UNIT OBJECTIVES: UNIT OBJECTIVES: LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, PAIRING EVERY PULLING EXERCISE."— Presentation transcript:
Physical Education II: Wellness Center Training UNIT OBJECTIVES: UNIT OBJECTIVES: LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, PAIRING EVERY PULLING EXERCISE WITH AN OPPOSITE PUSHING EXERCISE LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, PAIRING EVERY PULLING EXERCISE WITH AN OPPOSITE PUSHING EXERCISE MAKING CONNECTIONS BETWEEN EXERCISES AND MUSCLE GROUPS MAKING CONNECTIONS BETWEEN EXERCISES AND MUSCLE GROUPS
BENEFITS OF RESISTANCE TRAINING Fitness enhancement and maintenance Increase in bone density (prevention for bone fractures & osteoporosis) Injury prevention and rehabilitation Ease of daily tasks, decrease fatigue Increased self-confidence Increase metabolism
Goal: To increase muscle strength and endurance: OVERLOADING (F.I.T.) **By increasing any of the F.I.T. variables, your body will adapt to increased demands increasing strength and endurance F: Frequency (how many days a week you train): Recommended minimum 2-3 days I: Intensity (how much weight your lifting) Recommended light to moderate to start T: Time (how many repetitions and set you are doing) Rec. 8-15 reps., 1-3 sets per muscle group
Principles of ResistanceTraining These principles are key components for injury prevention ***SAFETY IS OUR #1 PRIORITY NEVER SACRIFICE FORM FOR INCREASED WEIGHT OR REPS.
Principle 1:MOVE WEIGHT SLOWLY and UNDER CONTROL!! Crucial for joint & ligament protection 2-1-2 Concept: –2 seconds to raise, 1 sec. pause, 2 seconds to lower –F=ma
PRINCIPLE 3: BREATHE Exhale when lifting weight and inhale while lowering, ex. Martial artists
Principle 4: PROPER FORM IS KEY FOR PREVENTING INJURIES Always keep back straight, never rounded or curved
PRINCIPLE 5: STRIVE FOR FULL RANGE OF MOTION IN ALL EXERCISES ***ALL THE WAY UP AND DOWN***
PRINCIPLE 6: GOAL SETTING Recommended repetitions per set: –SIZE: 6-8 reps. –STRENGTH: 8-12 reps. –ENDURANCE / TONING: 12-15+ reps. Optional: timed intervals: cardio benefits added to strength and endurance *Some Cardio benefits= limited rest between sets and exercises.
Principle 7:Muscle Balance For every pulling motion, you need to also include a pushing motion on that same joint. That will make sure muscles pairs are balanced, protecting your ligaments, joints and tendons. Ex. of opposite muscle pairs: Bicep / Tricep, Hamstring / Quadricep, etc.
Designing a workout Where do you start? For total body toning and strengthening: try to hit all muscle pairs on a regular basis