Personal Fitness

1. Personal Fitness I

2. Language of Lifting

3. Language of Lifting • Abduction- • Movement of a limb from middle of the body

4. Language of Lifting • Adduction- • Movement of a limb toward the middle of the body

5. Language of Lifting • Agonist- • Muscle directly engaged in contraction, primarily responsible for the movement of a body part

6. Language of Lifting • Antagonist- • Muscle that counteracts the agonist, Lengthening when agonist muscle contracts

7. Language of Lifting • Atrophy- • Withering away-decrease in size

8. Language of Lifting • Barbell (bench bar)- • A steel bar five to six feet long with an average weight of 45 lbs.

9. Language of Lifting • Cheating- • too much weight used on an exercise therefore relying on surrounding muscle groups for assistance in the movement

10. Language of Lifting • Body Composition • The proportions of lean tissue as compared to fat tissue in the body

11. Language of Lifting • Concentric Contraction- • When muscle contracts of shortens

12. Language of Lifting • Eccentric Contraction- • Muscle lengthens while maintaining tension

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

14. Language of Lifting • Dumbbell • A short barbell 10-12 inches in length

15. Language of Lifting • Endurance- • Ability of a muscle to produce force continually over a period of time

16. Language of Lifting • Frequency- • Number of sessions per week for each muscle group

17. Language of Lifting • Hypertrophy- • Increase in size of muscle fiber

18. Language of Lifting • Isokinetic Exercise- • Isotonic exercise in which there is a accommodating resistance. Nautilus and Cybex are two types of isotonic machines

19. Language of Lifting • Isometric Exercise- • Muscular contraction where muscle maintains a constant length and joints no not move

20. Language of Lifting • Isotonic exercise- • Muscular action in which there is a change in length of muscle and weight. Lifting free weight is a classic isotonic

21. Language of Lifting • Muscle balance- • Balance the program to include opposing muscle groups

22. Language of Lifting • Negative reps • When you lower the weight

23. Language of Lifting • 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

24. Language of Lifting • Range of motion • Movement allowed by the body’s joints and body position in a particular exercise

25. Language of Lifting • Repetitions • The specific number of times you repeat weight training exercise

26. Language of Lifting • Set • A group of repetitions that make up a unit • Example 3 set of 5 reps

27. Language of Lifting • Maximal strength testing(Max) • Lifting as much weight as possible for one repetition

28. Elements of Fitness

29. Elements of Fitness

30. Elements of Fitness

31. Elements of Fitness

32. How many reps • In the beginning program stick to 10 reps

33. How much weight

34. Rule of thumb

35. How much weight • Rule of thumb • Use as much weight as is comfortable for 10 reps

36. How much weight • Rule of thumb • Use as much weight as is comfortable for 10 reps • The last rep should be fairly hard to perform

37. When to Increase weight? • Once you’re able to do more than 10 reps, increase the weight

38. Low reps/high weight= strength High reps/low weights=endurance Two types of Lifting

39. It takes approximately 8-12 weeks to achieve gains in strength

40. Weight training programs

41. Weight training programs

42. Weight training programs

43. Weight training programs

44. Weight training programs

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

46. An Ideal exercise program • Incorporate aerobic activity • Resistance training • Flexibility exercises

47. When you are physically fit • More likely to be at your ideal weight • More energy • Cope with stress • Less likely to be depressed • Have stronger bones • Relax and sleep well

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

49. An Ideal exercise program • Incorporate aerobic activity • Resistance training • Flexibility exercises

50. Lifts Back • Dead lifts • Bent over rows • Lat pull overs • Lat pull downs