Writing a Strength Training Program

1. Writing a Strength Training Program Sports Medicine: Physical Fitness

2. Bellwork • Think of the weight training guidelines that we discussed yesterday in class. Write on your slates as many of them as you can remember. Be prepared to share with the class when called upon.

3. Bellwork -Weight Training Guidelines • 1. Use slow, smooth and steady movements. • 2. Exercise through a full ROM. • 3. Always use a spotter when using with free weights. • 4. Start with a moderate program and gradually increase the difficulty. • 5. Do not hold your breath when you lift. Exhale during concentric and inhale during eccentric. • 6. Avoid positions that cause arching of the lower back or hyperextension of the wrists. • 7. Always concentrate on technique. • 8. Weight lifting should not be competitive

4. Objectives • 1. Review FITT formula guidelines for muscle strength • 2. Learn basic lifts for major muscle groups • 3. Write an individual strength training program • 2. • 3.

5. FITT Formula for Muscular Strength

6. Pass… PLAY! OR FITT Guidelines for Muscular Strength 1. What is the frequency? 5 PROPERTY OF PIMA COUNTY JTED, 2010 PROPERTY OF PIMA COUNTY JTED, 2010

7. Pass… PLAY! OR FITT Guidelines for Muscular Strength 2. What is the intensity? 5 PROPERTY OF PIMA COUNTY JTED, 2010 PROPERTY OF PIMA COUNTY JTED, 2010

8. Pass… PLAY! OR FITT Guidelines for Muscular Strength 3. What is the time? 5 PROPERTY OF PIMA COUNTY JTED, 2010 PROPERTY OF PIMA COUNTY JTED, 2010

9. Pass… PLAY! OR FITT Guidelines for Muscular Strength 4. What is the type of exercise? 5 PROPERTY OF PIMA COUNTY JTED, 2010 PROPERTY OF PIMA COUNTY JTED, 2010

10. FITT Formula for Muscular Strength

11. FITT Formula Progressions • Beginners should start with 2-3 strength workouts per week! • A beginner has minimal training or has been untrained for at least 12 months • Anyone with basic knowledge in exercise or intermediate skill can work 2-4 days • Progress after at LEAST 10 training sessions, up to 12-15 • If technique & form are affected by progression, then intensity needs to be adjusted

12. Major Muscle Groups • Shoulders • Chest • Back • Biceps • Triceps • Abdomen • Hamstrings • Quadriceps • Calves

13. 1. Seated Overhead Press • Shoulders, back or triceps • Sit on bench, looking straight ahead, with bar at the midline of the chest. • Push the bar overhead until arms are extended, then lower bar to chest position to complete the repetition • ◊Keep head up and back straight◊

14. 2. Upright Rowing • Shoulders or biceps • Grasp the bar while standing with hands about 4” apart. Use a palms-down grip and let the bar touch the thighs. • Keep head straight and raise the bar until it touches the chin. • Lower bar to starting position to complete the repetition. • ◊Keep body straight. Keep bar close to body with elbows high than hands. Don’t jerk to start the exercise.◊

15. 3. Dips • Shoulders or triceps • Body is supported between the parallel bars. • Dip down as far as possible, then return to starting position to complete the repetition. • ◊Avoid swinging of the body.◊

16. 4. Arm Curl • Biceps • Use a palms-up grip, shoulder-width apart, with arms extended & bar resting against thighs. • Curl the bar up to touch the shoulder/neck area, then return to the starting position to complete the repetition. • ◊Keep elbows close to the sides of the body. Keep body straight, eyes forward. Do not bounce or use back to lift.◊

17. 5. Chin Up • Back or biceps • Use a palms-down grip, shoulder-width apart, with arms extended to support body from the bar. • Pull the body toward the bar until chin is above the bar, then return to the starting position to complete the repetition. • ◊Straighten out arms on each repetition. Avoid unnecessary body swing and movement.◊

18. 6. Bench Press • Chest or triceps • Lie flat on bench with knees bent and feet flat on floor. Use a palms-down grip, shoulder-width apart. • Press the bar directly up to extend arms, then return to starting position to complete the repetition. • Use spotter during exercise. Don’t arch back during movement. Don’t bounce weight off chest. Avoid pushing with feet to lift weight.

19. 7. Incline Bench Press • Chest or triceps • Lie flat on incline bench, with legs straight and feet flat. Use a palms-down grip, about shoulder-width apart. Hold the bar at the level of the chest. • Push the bar up until arms are extended and then return to starting position to complete the repetition. • ◊Use a spotter. Don’t arch back during movement. Don’t bounce weight off the chest.◊

20. 8. Lat Machine Pulldown • Back • Start in a seated position, grasp the bar in a wide palms-down grip with arms fully extended. • Pull the bar down until it touches the base of the neck, and then return to the starting position to complete the repetition. • ◊Keep upper body straight. Do not bounce, or lift body to assist in the movement.◊

21. 9. Bent Arm Pullover • Chest • Lie flat on bench with knees bent and feet flat on floor. Allow head to hang over the end of the bench. Use palms-down grip, with hands about 12” apart. Hold the bar at the chest level. • Lower the bar back over the head, with the elbows bent as far as possible, then pull the weight back to starting position. • ◊Keep elbows close to head and pointing to the ceiling. Avoid arching the back. Keep the bar close to the face during the exercise.◊

22. 10. Sit Up • Abdomen • Lie flat on floor, with legs bent at the knees, and feet flat on the floor. • Curl up to about 30⁰ angle, then return to the starting position to complete the repetition. • ◊Stabilize feet if necessary. Do not arch back during exercise. Keep arms flat across chest. Avoid jerking or bouncing movements.◊

23. 11. Leg Curl • Hamstrings • Lie prone, with legs extended and backs of heels against the bar. • Lift feet upward until legs are fully flexed and then return to the starting position to complete the repetition. • ◊All movement should be from the knee joint. Avoid bouncing or jerking movements.◊

24. 12. Squat • Back, quadriceps, hamstrings, calves • Place bar across shoulders with back straight. Keep head up and feet parallel, about shoulder-width apart. • Lower body until thighs are parallel with the floor. Rise to the starting position by extending hips & knees to complete the repetition. • ◊Use partners as spotters. Keep back straight and chest up through the movement. Do not round the back or bounce at the end of the exercise.◊

25. 13. Leg Extension • Quadriceps • Start in seated position with lower legs at 90°angle and front of ankle against bar. • Extend knees until lower legs are parallel to the floor. Return to starting position to complete the repetition. • ◊Keep back straight. Do not bounce weight during the exercise. Extend legs completely but do not lock knee joint.◊

26. 14. Heel Raise • Calves • Place bar across shoulders. Feet should be pointed ahead and spread about shoulder-width apart. • Rise up on toes as far as possible, and then return to the starting position to complete the repetition. • ◊Keep body in a straight line and do not bend knees during the exercise. Avoid bouncing during the lift.◊

27. 15. Leg Press • Quadriceps, hamstrings, calves • Adjust the seat distance on the machine for leg length comfort. Sit with your feet resting on the platform. • Push the platform until your legs are straight, then return to the starting position to complete the repetition. ◊Do not lock knees.◊

28. Guidelines for Writing a Strength Training Program • A. Select one exercise for each of the major muscles groups. Do not use the same exercise for more than one muscle group. For example, if you select bench press (#6) to strengthen the chest, you must use a different exercise for the triceps. • B. You should rest 90 seconds between sets or use alternating exercises. • C. Determine the number of sets (from 1 to 3) and reps (from 3 to 8) for each exercise. Tomorrow you will meet in the weight room and decide on the appropriate resistance using the guesstimate method as explained on the following slide.

29. Guidelines for Writing a Strength Training Program (cont.) • D. The guesstimate method is basically a process of trial and error: • Guess how many pounds you can lift. • Try this weight for the given number of reps for one set. • If the exercise seems too easy and you can do more than the recommended number of reps, increase the amount of resistance for the following set. • If the exercise is too hard and you cannot do the recommended number of reps, stop and decrease the amount of resistance for the next set. • Remember to increase the weight whenever you can do more than the recommended number of reps on the last set.

30. Guidelines for Writing a Strength Training Program (cont.) • E. If you have had a recent significant injury or have not been cleared by a doctor following surgery, do not perform any exercises for that muscle group. • F. After completing four weeks of your strength training program, it is a good idea to reassess your strength. Follow the guidelines for the upper and lower body strength assessment to evaluate your progress. • G. Keep the workouts consistent, but change up the exercises used for each muscle group to prevent boredom!

31. to Teacher assigns each of the 15 weight training exercises to the students. Student #1 should summarize the steps of how to perform that lift. Student #2 will remind the rest of the class of any precautions to remember when performing that exercise. 31 PROPERTY OF PIMA COUNTY JTED, 2010