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BASIC PRINCIPLES OF WEIGHT TRAINING

BASIC PRINCIPLES OF WEIGHT TRAINING. GOAL FOR WEIGHTTRAINING: To improve or maintain performance in terms of strength, endurance, and flexibility. PRIMARY BENEFITS:. improve muscle strength improve muscle endurance. SECONDARY BENEFITS:. Muscle tone:

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BASIC PRINCIPLES OF WEIGHT TRAINING

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  1. BASIC PRINCIPLES OF WEIGHT TRAINING

  2. GOAL FOR WEIGHTTRAINING:To improve or maintain performance in terms of strength, endurance, and flexibility

  3. PRIMARY BENEFITS: • improve muscle strength • improve muscle endurance

  4. SECONDARY BENEFITS: • Muscle tone: • The shape of a muscle in its resting state • Muscle mass: • The girth or size of a muscle • Power: • The ability to apply force with speed

  5. 3 PRINCIPLES OVERLOAD VARIATION SPECIFICITY

  6. Overload principle: • The application of greater than normal stress to a muscle resulting in an increased capacity to do work. • Muscle will gradually adapt • Then we will increase stress again

  7. EXAMPLE 1)-start week one benching 130lbs. -start the next week benching 135lbs. 2) -3 X 5 struggle on the 5th–stay at that weight -3 X 5 - 5th is easy – move up weight

  8. increase amount of weight • increase # of reps. in a set • “” # of sets performed • “” speed in reps RATIO • decrease time btn. Sets

  9. Variation Principle: A.The alteration or modification of exercises to work an entire muscle or group of muscles. Helps combat boredom. B. Change exercises • Hamstring rehab. • instead of leg raises do “rolly chair” TM races. • Shoulder rehab • push-ups • ball pushups • ball crosses

  10. Specificity Principle: A) The way in which an exercise relates to the activity for which performance enhancement is sought. B) The relationship btn. an exercise and the specific activity. C) S.A.I.D. principle • S-specific • A-adaptation • I-impose • D-demands

  11. EXAMPLE: • Soccer • Goal: • Quicker mvmt. • Plan: • Explosive exercises • Baseball • Goal: • Shoulder musculature improve • Plan: • Any activity w/ rotator cuff

  12. Flexibility? -stretch muscle groups where flex. is desired

  13. Tone? -performing as many reps. as possible using relatively light weight.

  14. Mass? -heavy weight w/ fewer reps

  15. Endurance? -increase reps/sets

  16. STRENGTHENING TERMS • Concentric contraction • Positives • Shortening of a contracted muscle

  17. STRENGTHENING TERMS • Eccentric contraction • Negatives • Lengthening of a contracted muscle • Most Beneficial. Why?

  18. TYPES OF EXERCISES • Isometric exercise: • A muscle contraction w/ no motion that results in no change in the length of the muscle • Neither lengthens nor shortens • Done by applying pressure on a stable resistance. • Good test for muscle strength

  19. CONT. • Isotonic exercise • A muscle contraction produced by a constant external resistance • Use same weight throughout exercise • Weight training • Disadvantages: • Requires some sort of equip. • Increase likelihood of injury • Advantages: • Most equip. is cheap • can use household items • Enhance proprioception • balance of weight • works surrounding muscles

  20. CONT. • Isokinetic exercise • Hydraulic or electronic exercise • Cybex machine • Usually used for testing strength not working out. • Allows for comparison btn. affected and unaffected limb

  21. PREPARATORY PHASE BODY PARTS- CHEST/TRI’S BACK/BI’S SHOULDERS LEGS AB’s MAX TESTING 10 REP 5 REP 1 REP? PHASE’S

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