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Weight Training

Weight Training. Fitness. Term 2. Open book quiz 15 Test on weight training 20 Participation in workouts (rubric) 80 Total of marks in term 115 Calculate % of Total mark on 115. Fitness Workout Rubric. 3.

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Weight Training

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  1. Weight Training • Fitness

  2. Term 2 • Open book quiz 15 • Test on weight training 20 • Participation in workouts (rubric) 80 • Total of marks in term 115 • Calculate % of Total mark on 115

  3. Fitness Workout Rubric 3

  4. What is Weight Training? • Strength Training is a specialized form of physical conditioning. Different from the competitive sports of weightlifting (Olympic), powerlifting, and body building. • Strength training: program of exercises designed to increase an individual’s ability to exert force

  5. Benefits of Strength Training • Increase in Metabolic Rate: Causing the body to burn more calories throughout the day • Increase and Restoring Bone Density : Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have shown that strength training can lead to an increase in bone density and prevent Osteoporosis

  6. Benefits – Cont. • Injury Prevention: A wide variety of sports- related or life related injuries can be prevented by strengthening muscles and joints. • Increase in Lean Muscle Mass, Strength, Power and Endurance: Everyone can benefit from being stronger. We can work harder, play more, workout longer

  7. Benefits- cont. • Improved Balance, Flexibility, Mobility and Stability: Stronger more resilient muscles improves our balance, which means more comfortable living & fewer falls and accidents. Decreased risk of Coronary Disease: Decrease in cholesterol and lowering blood pressure

  8. Benefits cont. • Rehab & Recovery: One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger the muscles the quicker the healing process.

  9. Benefits cont. • Enhanced Performance in Sports: No matter what your sport is, performance can be improved Movie sst training

  10. Benefits cont. • Aging Gracefully: Keeps us alive and vibrant. Training ensures seniors that they can continue to participate in everyday activities. • Feeling & Looking better: Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance.

  11. Types of Weight Traininig • Muscular Endurance Training: ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time (reps) • Load : % of 1 rep max (the most you can do 1 time for a specific exercise) – 40 to 60 %

  12. Types cont. • Reps per set: 15 to 20 • Sets per exercise: 2 to 4 • Rest between sets: 1 to 2 min. • Training Sessions per week: 2 to 6 (usually 3 or 4)

  13. Types Cont. • Strength Training: muscle's ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises. Should have a good knowledge of exercises and has been in a weight training program for 5 to 8 weeks. • Load: 80 – 90% - 1 rep max

  14. Types cont. • Reps per set: 1 to 5 • Sets per exercise: 4 to 7 • Rest between sets: 2 to 5 min. • Training sessions per week: 3 to 6

  15. Types cont. • Hypertrophy: Training for muscular size. Not used much in weight training. • Load: 60 – 80 % of 1 rep max. • Reps per set: 6 – 12 • Sets per exercise: 4 to 8

  16. Types cont. • Rest between sets: 2 to 6 min. • Training Sessions per week: 4 to 6

  17. Types cont • Power - • Load: 45 – 55 % 1 rep max. Speed of movement • Reps per set: 4 – 5 • Sets per exercise: 3 - 5 emphasis on explosive power. This may be achieved through dynamic exercises which utilize lighter weight and alternating repetition patterns.

  18. Types cont. • Rest between sets : 2 – 3 min • Training sessions per week: 3 -6

  19. Types cont. • Sport Specific – Functional training: being prepared for the movements in a specific activity or sport. • Related movements that mimic certain aspects of the movement which can be specialized in and put together . • Load: 45 – 55 % 1 rep max • Reps per set: 5 to 8 – or time based-

  20. Types cont • Sets per exercise: 4-5 • Rest between sets : 30 sec – 3 min • training sessions per week: 3 to 6

  21. Types cont. • Circuit Training: Utilizes a group of 6 to 10 exercises that are completed one exercise after another. Each exercise is performed for a prescribed time period or specific number of repetitions before moving on to the next exercise. High reps with small weight – (endurance)

  22. Circuit cont. • The exercise within each circuit are separated by brief, time rest intervals, and each circuit is separated by longer rest period. • Types of Circuit Training: • Aerobic Training • Combination of Aerobic and Weights • Sport Specific • Weight training

  23. Goal: Improve general health and fitness, sport endurance, burn fat, improve sport specific movements. Pros: Highly efficient form of training More work in same period of time Train many muscle groups at the same time – in 1 workout

  24. Cons: • Hard to go through the circuit in “normal” gym setting • Some experts are critical as to the aerobic benefits when combining weights & aerobics – as a way to workout cardiovascular endurance

  25. Sample workout: 10 exercises • WorkRest between exercises Circuits Rest 25 sec 30 sec 2 1 min OR 15 reps 0 4 2 min

  26. Example of weight training circuit • Work out: Total body: perform each exercise for 15 reps- Rest between exercise = 0 to 10 sec. Between circuits= 3 min. 3 circuits. • 45 min to complete • Exercises: • 1. Warm up – skip rope 100 reps X 4 – 30 sec rest

  27. Weight work out - Circuit • 1 . Dumbbell press (chest) • 2. Leg lunges with dumbbells

  28. 3. Dumbbell shoulder press • 3. crunches (abs – core)

  29. back hyper extension (lower back) • 5. Dumbbell tricep kick back

  30. 6. Dumbbell bicep curls • 7. Dumbbell row (upper back)

  31. How to begin • Start with a program that works ALL muscle groups- non consecutive days a week (never work the same muscle 2 days in a row) • Warm up 5-10min of light cardio • 1 – 3 exercises for each muscle group. Make sure that all muscle groups are worked • Between 15 to 20 reps & 1 to 3 sets (Endurance) • Challenge yourself – not kill yourself: For the first few workouts learning the movements and knowing how much weight to use.

  32. Gradually increase weight each week • After 6 to 8 weeks of consistent training, change your routine to avoid plateaus.

  33. Sample of Program (start) • Workouts per week. 4 – 2 day split • Day 1 - Mondays and Thursdays • Day 2 – Tuesdays and Fridays • Day 1 : Chest – Back – Triceps – Core/stability • Day 2 : Legs – Shoulders – Biceps – Core/stability

  34. Sets per exercise: 1 • Reps per set: 15 • Exercises per body part: 4

  35. Day 1 Monday - Thursday

  36. Day 2 – Tuesday - Friday

  37. How to set up your own weight training program

  38. Goal +F.I.T.T. Principal • Why do I want to Start weight training? • Frequency: How many times can I realistically get to the gym? (how many muscle groups you will train in one workout) • Intensity: How much weight do I do per exercise?

  39. Time/Sets: How many sets/ reps do I do per body part? • Type: what exercises do I work on to achieve my goal

  40. Possible Test question • 30 year old – never weight trained before wants to start a weight training program. With work and family commitments, he can only workout 3 times per week. • His goal is be in “better shape” • Using the F.I.T.T. Principal come up with a program that will help this individual

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