1 / 21

For teens and adults

Strength Training. For teens and adults. By: Doug Barok. Objective. What is Strength Different types of strength Benefits of strength training Strength training programs Understanding rest p eriods Examples of exercises. What is Strength.

balin
Download Presentation

For teens and adults

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Strength Training For teens and adults By: Doug Barok

  2. Objective • What is Strength • Different types of strength • Benefits of strength training • Strength training programs • Understanding rest periods • Examples of exercises

  3. What is Strength • The ability of a muscle to exert single maximum force against a resistance. • Strength can be developed in many difference ways. Examples: weight training, plyometric training, and suspension training

  4. Benefits • Increased bone density • Strengthens joints • Improves balance and stability • Improves posture • Increases Strength Builds a strong heart

  5. Types of Contractions • Concentric Contraction • Eccentric Contraction • Isometric Contraction

  6. Concentric Contraction • Concentric contraction is a type of muscle contraction that shortens the muscle to generate force • Muscle fibers and tendons shorten during contraction • Most common contraction displayed in the gym • During a dumbbell curl as you raise the weight, the Biceps brachii is being contracted, and shortened

  7. Eccentric Contrations • An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. • Muscle fibers and tendons are lengthening while contracting. • During a dumbbell curl as you lower the weight, the Biceps brachii is lengthened.

  8. Isometric Contraction • During an isometric muscle contraction there is no change in the length of the muscle. • There is no movement at the joints • Muscles fibers are still being fired • Increase strength without placing stress on the joints. Isometric Contraction

  9. Strength Building Methods • Weight-lifting • Crossfit • TRX suspension training • Yoga • Kettle-bell training Olympic weightlifting

  10. Weight-lifting • Resistance exercise is any exercise where muscles contract against an external resistance. • Resistance comes from: Weight machines, elastic bands, Dumbbells and your own body weight. • Increases muscle strength significantly

  11. Crossfit was founded in 2000 • Strength and Conditioning program designed to increase strength, increase cardio-respiratory endurance, and flexibility. • Includes aerobic exercise, body weight exercises, and Olympic weight lifting. • Example exercises: • Power Cleans • Burpees • The Snatch • Box jumps

  12. TRX Suspension Training • Suspension training leverages gravity and your body weight to perform hundreds of exercises. • Variable levels of resistance. • Benefits: • Fast, effective total body workout • Builds a solid core • Increases muscular endurance • Cost effective

  13. Yoga • When performing yoga you are putting your body into positions that you have to support with your muscles. • Form of isometric training • Benefits: • Increase strength • Increase muscle tone • Increase flexibility • Stronger core

  14. Kettlebell Training • Kettlebell is a cast iron weight • Explosive type of training • Combines cardiovascular, strength, and flexibility training • Benefits: • Build strength • Increase endurance • Full body workout • Basic movements: • Snatch, Clean and Jerk, Swing

  15. Squat • The squat is a compound, full body exercise • One of the best exercises to promote muscle growth • Primarily muscles:Gluteus Maximus, Quadriceps, Hamstrings • Secondary muscles: soleus, gastrocnemius, erector spinae, gluteus minimum/medias, transverse abdominus. How to Squat video

  16. Bench Press • The bench press is a great exercise to build upper body strength. • Primary muscles: Pectoralis Major • Secondary muscles: Pectoralis Minor, Triceps, Anterior Deltoid

  17. Deadlift • Full body strength exercise • Massive muscle gains in upper and lower body • Builds core strength • Primary Muscles: Erector Spinae, Gluteus Maximus, Quadriceps, Hamstrings, Adductors • Secondary Muscles: trapezius, rhomboids, flexors, rectusabdominus, gluteus medias/minimus Deadlift 101

  18. Rest Periods • A rest period is the amount of time allowed between sets • Rest periods are an overlooked part of training • Rest periods between sets vary depending on your training goals and conditioning. Rest between sets to maximize your workouts

  19. Rest periods Cont. • Goal: Intense, highly explosive, low rep activities for short duration • Who: • Weightlifters, powerlifters, football players, sprinters • Optimal Rest period between 3-5 minutes • Rest allows muscles to fully recover to produce the greatest muscular force. • Provides the greatest strength gains

  20. Rest Period Cont. • Goal: Muscular Size, definition, muscular endurance • Who: • Bodybuilders, long distance runners, swimmers, wrestlers • Optimal Rest period between 30-60 seconds • Rest for the same amount of time as it took to complete the set • Creates high lactate levels improving endurance Cross country skiing takes a great deal of muscular endurance.

  21. Reference Page • "Suspension Training With TRX - A Total Body Workout | TRX." Suspension Training With TRX - A Total Body Workout | TRX. N.p., n.d. Web. 16 Feb. 2014. • Smith, Jim. "Arnold Schwarzenegger." Schwarzenegger.com. N.p., 30 Jan. 2013. Web. 16 Feb. 2014. • Norwood, Peggy. "Discovery Health." Discovery Fit and Health. N.p., n.d. Web. 16 Feb. 2014. • "Muscle Physiology - Types of Contractions." Muscle Physiology - Types of Contractions. N.p., n.d. Web. 16 Feb. 2014.

More Related