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KIN 350 Weight training

KIN 350 Weight training. Basic weight training vocabulary:. Set Repetition Progressive Overload. Body mass index.

galvin-clarke
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KIN 350 Weight training

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  1. KIN 350Weight training

  2. Basic weight training vocabulary: • Set • Repetition • Progressive Overload

  3. Body mass index • Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. • Website: www.cdc.gov • In the seach box type “BMI Calculator”.

  4. Health Topics • Fat: Good or Bad??? • Extra fat-Extra wear and tear on bones/joints • More blood has to be pumped. • Fat good how/why? • Exercise; How much??? • Lifelong Fitness: • The FITT Personal Training Concept • Frequency: How long you need to commit. • Intensity: How hard you should perform. • Time: Length of time on any given piece of equipment. • Type: Exercise required to reach your goals.

  5. Health Related Fitness • 5 Health Related Components • Cardiorespiratory Fitness • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

  6. Cardiorespiratory Fitness • The ability of the heart and blood vessels to circulate blood through the body efficiently. • This is achieved through aerobic exercise. • Walking, biking, running, rowing…

  7. Muscular Strength • The force within muscles • Measured by the MAXIMUM weight that you can lift, push, pull, or press in one effort. • Strength helps keep the skeleton in proper alignment, improve posture, prevent back and leg aches. • Muscle mass increases with strength.

  8. Muscular Endurance • The ability to perform repeated muscular effort. • This is measured by counting how many times you can lift, push, pull, or press a certain weight. • Important for posture, everyday work, and athletics.

  9. Flexibility • The range of motion around specific joints. • The stretching you do to touch your toes or twist your torso. • This depends on many factors. • Your age, gender, and posture • How muscular you are • How much body fat you have

  10. Body Composition • The relative amounts of fat and lean tissue (bone, muscle, organs, and water) in the body. • High body fat has serious health implications • Heart disease, high blood pressure, diabetes…

  11. Nutrition and Strength Training • What to consume before… • Something small but that carries a sufficient amount of energy to get you through your workout. • It is compared to putting gas in your car. • PB&J !!! • Snack bar • Energy bar • WATER!!!!

  12. Nutrition and Strength Training • What to consume after… • Protein within 30 minutes after workout • Shakes (20–35 grams) • Solid food (1 egg provides 6 grams) • Milk (10 grams of protein) • Excess protein? • Body either excrete it, turn it to fat, or use it for energy. • Types of protein (whey, casein, soy, rice) • The major proteins in milk are casein and whey. These two milk proteins are both excellent sources, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.

  13. Nutrition and Strength Training • QUESTION #1: • How Much Protein Does Your Body Really Need? • ANSWER: • At its simplest, your body has a baseline protein requirement that depends on a two main factors: lean body mass (muscle) and activity (type and amount). • The more muscle your body carries, the higher your protein requirement. Also, the more intense, the more frequent, and the longer the activity you are training in…

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