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PED 117 Weight Training Mandatory Assignment

PED 117 Weight Training Mandatory Assignment. Benefits and Principles of Resistance Training. Benefits of Training for Muscular Strength and Endurance. Increase /maintain bone mass (helping to prevent osteoporosis and fractures)

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PED 117 Weight Training Mandatory Assignment

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  1. PED 117 Weight TrainingMandatory Assignment Benefits and Principles of Resistance Training

  2. Benefits of Training for Muscular Strength and Endurance • Increase /maintain bone mass (helping to prevent osteoporosis and fractures) • Improves body appearance, improving body image and self-confidence • Reduce risk of muscle related injuries (low back pain) • Adds muscle mass (varies in individuals due to genetics) • Increases energy for work and play

  3. Benefits of Training for Muscular Strength and Endurance • Reduction in the risk for Type 2 Diabetes and Hypertension • Plays a major role in rehabilitation of muscle and joint injuries • Improves ability to perform daily tasks with less physiological stress

  4. Strength Muscular Strength refers to a muscle’s (or group of muscles) ability to generate maximal force. The stronger a muscle, the more force it can generate. Functionally, it is the ability to lift a heavy object.

  5. Endurance Muscular Endurance refers to a muscle’s ability to sustain a given force over an extended period of time or to repeat a muscle action for several repetitions.

  6. ACSM Guidelines According to the American College of Sports Medicine, resistance training should be: • Progressive in nature • Rhythmic and individualized • Performed at a moderate to slow speed • Involve a full range of motion

  7. ACSM Guidelines • Provide a stimulus to all the major muscle groups • Not interfere with normal breathing • Choose a mode of exercise (free weights, bands, or machines) that is comfortable throughout the full range of motion.

  8. 4 Basic Principles • Overload • Progression • Specificity • Recovery

  9. 1. Overload • In order for a muscle to hypertrophy (increase in size), the muscle must work against resistance greater than which it is normally exposed. • Therefore, if you continue to do the same workout over and over, you should expect a “plateau” effect.

  10. 2. Progression • Progression refers to the logical and systematic application of the overload principle. Frequently, misinformed or overeager people will attempt to do too much too soon when they begin a program. The result is pain, and potentially injury, which will have negative effects on adherence to the program.

  11. 3. Specificity • If you wish to develop strength in specific muscle groups, you must perform exercises that stress those muscles. By isolating muscles, you can ensure that they are being overloaded properly. For instance, if you want to stress the chest muscles (pectorals) optimally, you should select activities in which the pectorals are the prime movers. e.g.: bench press and flies are 2 activities that do this.

  12. 4. Recovery • Occasionally, people believe that the more frequently they perform the exercise, the quicker they will get results. If you do not allow adequate recovery time, your body will not have the chance to rebuild itself and make the structural changes necessary for muscular growth to occur. It is best to allow 48-72 hours of recovery time between sessions in which the muscles have been maximally stressed.

  13. 4 Factors Affecting Hypertrophy • Amount and type of resistance training you perform • Nutrition- making sure that you eating adequate amounts of proteins, carbohydrates, and fats. Along with the timing of the nutrients. • Genetics-some individuals, due to genetics, will never see significant changes in muscle size.

  14. 4 Factors Affecting Hypertrophy • Hormones- secretion of adequate amounts of the hormones responsible for causing muscle to grow (testosterone, androgens, human growth hormone). Men produce more of these hormones, so they tend to have the capacity for more muscle mass development than women.

  15. Factors Affecting Hypertrophy • Hormones- Most women can practice regular heavy resistance training, increase their strength tremendously, and not develop large bulky muscles.

  16. How Long Will It Take? • It takes approximately 8-12 weeks to experience signs of muscular hypertrophy. People will show improvement in strength before this time (usually 2 weeks after starting a program)

  17. How Long Will It Take? • We tend to approach our genetic potential relatively early in a training program. After a few years of resistance training, gains will level off. Muscles must be regularly exposed to the stress that resistance training supplies or the muscle fibers will become weaker and shrink in in size. This process is called muscle atrophy

  18. Fundamentals of Strength Training • Warm Up- Begin with a 5-10 minute warm up to prepare the heart and circulatory system, and to warm up the muscles, making them more flexible. • Training Frequency- 2 or more nonconsecutive days per week. Recommend a minimum of 8-10 exercises using the major muscle groups. • Intensity- There is some debate as to how many reps (repetitions) and sets you should do. A rep is the number of times you perform a movement. A set is a series of reps. For those seeking basic health benefits, a single set of 8 to 12 reps should be completed.

  19. Fundamentals of Strength Training • Intensity- For those unaccustomed to resistance training, and for more frail people, 10 to 15 reps with lighter loads may be more appropriate. Choose a range of repetitions between 3 and 20 (e.g., 3-5, 8-10, 12-15) that can be performed at duration of 3 seconds on the lift and 3 seconds on the release. • Time- 80-90% of strength gains can be achieved using single-set regimens. Multiple- set types of programs may provide for optimal fitness and muscle growth, and are recommended if time allows. However, since time is an important factor for program compliance, shorter sessions of 20 -30 minutes are adequate to build and maintain muscular strength and endurance.

  20. Fundamentals of Strength Training • Type- Choose a mode of exercise (free weights, bands, machines, and body weight) that is comfortable throughout the full pain free range of motion. • Training Tips- Target Major Muscle Groups and make sure you are working Opposing Groups so that you do not create an imbalance. Work Large Muscle Groups before small ones, and do multiple-joint exercises before Single-Joint ones Never hold your breath when lifting, particularly when you are exerting force. Remember to Exhale upon Exertion.

  21. Fundamentals of Strength Training • Rest Periods-Longitudinalstudies have shown greater strength increases with long versus short rest periods between sets (e.g. 2-3 min. vs.30-40 sec) • For Novice (beginners) and Intermediate training, a shorter rest period of 1-2 minutes should suffice.

  22. Flexibility • Flexibility is the range of motion available in the joints of the body. Flexibility allows a person to do routine activities such as squatting, reaching, or turning around. It is important to include stretching exercises with strength training to help maintain range of motion.

  23. Benefits of Flexibility • Increase Mobility • Improves Circulation • Improves Posture and Performance • Prevents low-back problems • Improve Coordination and Balance • Helps Reduce Stress and Anxiety

  24. Flexibility Fundamentals • Warm Up to elevate muscle temperature • 2-4 Repetitions for each stretch • Hold 15-30 Seconds, should not be painful • Minimum 2-3 Days per Week, Ideally 5-7 Days • Types of Stretching: Static, Dynamic, PNF

  25. Body Composition • Body weight is composed of 2 components-lean body weight and body fat. Lean body weight consists of muscle, bone, water and connective tissue. The remaining weight is fat and is noted as percent (%) fat. Excess fat is associated with a number of health risks and diseases such as hypertension, Type II Diabetes, certain types of cancers, and increases joint stress.

  26. Body Composition • Not all fat is bad. The body must maintain a certain amount of essential fat(3-5% for males, 8-13% for females) that is stored in the bone marrow and vital organs, and is necessary for bodily functions. • See your Fitness Instructors to determine what your body fat % is, and to find out if you are at risk.

  27. Conclusion • Resistance Training can and should be performed across the life span. It can have a positive impact on how we look-and how we feel about how we look. It will increase metabolism, increase bone density and lower risk for osteoporosis and Type 2 Diabetes. Muscles that don’t fatigue easily make us feel energized throughout the day.

  28. Directions for Completing Assignment • Close this link • Open up link ”Answer Sheet” • Print out answer sheet • Fill in answer sheet completely • Turn in to Instructor for review in Fitness Center

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