The Fundamentals of Fitness

1. The Fundamentals of Fitness Steve Iafrate Grades 7-9

2. Index • 1-Title Slide • 2-Index • 3- The importance of fitness • 4-Why Athletes lift? • 5-Muscles • 6-The importance of the legs, hips and abdominals • 7-Training for beginners • 8-Stretching • 9-Having a lifting partner(s) • 10-Using your own body weight • 11-The medicine ball • 12-Power lifts • 13-Olympic lifts • 14-Using the bands • 15-Trainnig schedule for beginners • 16-Proper eating • 17-Supplements • 18-Stay away from the ILLEGALS • 19-Protein • 20-Amino Acids • 21-Running • 22- Lifting gear • 23- Index

3. The Importance of Fitness • Helps you develop as an athlete • You will you thrower farther, run faster and jump higher • You will have more strength, energy and stamina • You are more likely to live a longer and healthier life • You will be sick less often • You will enjoy life more

4. Why do Athletes lift? • Lifting is one of the most aspects of being a good athlete • Improves fitness levels • Enhances your ability to compete at a higher level • Athletes will be able to throw further • Run faster and jump higher • Lifting also helps prevent injuries!

5. Muscles • Muscles are a unique part of the body • The need a balance of rest, endurance • Strength and conditioning in order to work properly • They must be stretched before and after workouts • An over worked muscle can possibly tear • You do not only have to lift weights • to build bigger muscles!

6. The importance of legs, Hips and abdominals • Most important muscles in the body • An athletes power is generated from these areas • A strong abdominal area helps prevent injuries • Hips are a key factor in throwing, running and hitting • A stronger lower body helps build a stronger upper body • Legs are the biggest muscles of the human body

7. Training for beginners • A beginner lifter should learn proper fundamentals • A new lifter should know the basic parts of the body • A coach should always be present with new lifters • New lifters should lift 3 days a week • They should wear proper lifting gear • A new lifter should always have a spotter

8. Stretching • Stretching is a key factor to maintain healthy muscles • A muscle can easily tear if not stretched properly • A muscles should be stretched before and after every workout • Stretching muscles can improve strength • Stretching your muscles should take a minimum of 5 minutes • A loose muscle will help athletes perform better on the field

9. Having a lifting partner(s) • A lifting partner can also be called a “spotter” • Lifting partners a there to help a lifter • Partners will inspire you to achieve success • Spotter can help you lift the weight if it becomes to heavy • A spotter helps you lift the bar off the rack • Spotters can also help you maintain good lifting form

10. Using your own body weight • You do not need weights to become strong! • Push ups can strengthen your chest and triceps • Pull-ups help strength your back, and biceps • Dips help strengthen your shoulders and triceps • Body weight exercises are great for new lifters • Body weight exercises are a cheap way to stay in shape

11. The medicine ball • The medicine ball is just a weighted ball • Medicine balls are used for various exercises • They can help build throwing muscles • They can strengthen abdominals • The medicine ball is a great way to build your throwing muscles • Every athlete uses a medicine ball to train with

12. Power lifts • Power lifts are used to develop explosiveness • A power lift is usually used for more advanced lifters • Power lifts include dead lifts, cleans, and snatches • Proper form is essential with these lifts • Power lifts are used a lot in many sports • Football, wrestling, and shot putter use power lifts • Take time to practice form before attempting power lifts

13. Olympic lifts • Olympic lifts are lifts that are used in the Olympics • They include snatch and the clean and press • These lifts are very difficult to perform • The Olympic lifts are considered a universal lift • A universal lift means it uses every part of the body to complete the lift • Olympic lifts should be included in a lifter routine

14. Using the Bands • Bands are a awesome way to stretch muscles • They can also be used to strengthen your stabilizing muscles • Bands come in resistance strength • Bands are also recommended to beginning lifters • Bands can be used to help people perform pull ups • Can be used with lifts such as the bench press

15. Training schedule for beginners • A beginning lifter should workout three times a week • Monday Wednesday and Friday are when people should train • Many lifters over work there body • Breaks in your training schedule help muscles rebuild • Training everyday could make an athlete worse! • A beginners training schedule should include working out the major muscles

16. Proper eating • Proper eating is the most important part of training • Eating fruits, vegetables and meat help the body build muscles • Fish is also very good for building muscles • A lifter should consume food within 30 after lifting • You do not need to have humongous portions of food to build muscle • Too much protein can go to waste in the body

17. Supplements • Supplements can help a lifter build muscle • Some supplements can be very expensive • Supplements should not be used over proper eating • Make sure that the supplements you take are FDA approved • Also if you compete in the NCAA make sure you know the legal supplements • I do not recommend taking supplements

18. Stay away from the illegal's • Illegal supplements are terrible for the body • Steroids have serious side effects • Steroids can result in a heart attack • Human Growth Hormone is another illegal supplement that is common • Drug testing can reveal substance use • Illegal supplements are not a smart way to build muscle

19. Protein • Protein is the building block of muscles • Protein is found in meat • Chicken pork, and beef are a great source of protein • Fruits and vegetables help breakdown protein to be absorbed • Peanut butter is cheap source of protein • The body needs a certain amount of protein to grow

20. Amino Acids • Amino acids are the building block of protein • There are 20 different types of amino acids • Amino acids are numbered 1-20 • You can tell the difference of amino acids by there numbers • There are amino acids supplements that help build muscle • Amino acids are just as important as protein

21. Running • Running is a great way to stay fit • Running strengthens your core legs and back • A runner should always stretch before and after running • All athletes incorporate running in their workout • Running up hills is an more challenging way to stay fit • Running should be done twice a week

22. Lifting gear • Proper attire is essential to training • Good running shoes can be used to lift and run • Some power lifters use converse shoes • Lifting gloves help prevent build up of callas’ • Proper clothing helps an athlete run, and lift • Always train with clothes and shoes • You don’t mind getting dirty!

23. Index • -Title Slide • -Index • - The importance of fitness • -Why do athletes lift? • -Muscles • -The importance of the legs and abdominals • -Training for beginners • -Stretching • -Having a lifting partner(s) • -Using your own body weight • -The medicine ball • -Power lifts • -Olympic lifts • -Using the bands • -Training schedule for beginners • -Proper eating • -Supplements • -Stay away from the ILLEGALS • -Protein • -Amino Acids • -Running • - Lifting gear • - Index