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Weight Training 146 Teacher In-Service

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Weight Training 146 Teacher In-Service

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    1. Weight Training 146 Teacher In-Service Lee E. Brown, EdD, CSCS*D

    2. Introduction to Strength Training Understand physiological foundation Safety Technique Modes and actions of exercise Program design

    3. Testing 1RM Large muscle groups only Involves technique 5 or 10RM Estimate 1RM Less stressful Correlation Handgrip

    4. Exercise Selection Modes Isotonic Isometric Elastic Actions Concentric-shorten Eccentric-lengthen Isometric-no change

    5. Spotting None with machines None with overhead lifts None with Olympic lifts From behind on free weights Safety first!

    6. Specificity Individual exercises for goal Work multi-joint Know muscles Know why?

    7. Periodization Vary the program Change exercises and volume Change intensity Undulate the program monthly

    8. Progressive Overload Gentle increases Specific adaptation to imposed demands Overload for goal of training

    9. General to Specific Start with large muscle groups Start with multi-joint End with single joints Small muscles last

    10. Simple to Complex Exercises (not daily routine) Learn simple exercises first Teach advanced after training age increases Machines to free weights

    11. Exercise Selection Core exercises first Assistance exercises last

    12. Frequency 2 to 3 times per week Increase with training Split routines Vary body parts

    13. Intensity (Load) 60%-85% Begin low and increase Choose relative to goals

    14. Repetitions 2-15 reps Load and reps are inversely related Load increases-reps decrease Decrease reps as program increases

    15. Volume Sets x reps Multiple vs. single sets Begin with single and move to multiple Anything works with beginners

    16. Super Sets Agonist then antagonist Saves rest time Speeds workout May decrease load Push/pull

    17. Rest Energy systems 1:1 to 5:1 Increase rest with load Begin short and increase to long Load will determine rest

    18. Velocity Slow and controlled for strength 2-4 seconds each action Super slow does not work Super fast is too much momentum Explosive for Olympic only

    19. Breathing In and out In during eccentric Out during concentric Does not matter as long as breathing Must do valsalva for 1RM

    20. Children and Adolescents Lots of attention 8-12 reps 2-3 sets Lots of rest Major muscle groups

    21. Older Adults Lots of teaching 8-15 reps 2-3 sets Lots of rest Major muscles Functional

    22. Gender Females are not just small males No difference in program design Females lack testosterone Females lack hypertrophy Lower relative resistance Females 65% strength of males

    23. Age Maturational age Chronological age Training age

    24. Form over Function No bad exercises! Only contraindicated exercises Bad form on exercises

    25. Machines vs. Free Weights Machines easy to start Machines teach technique Machines don’t use balance Free weights use accessory muscles Free weights are advanced Should teach both to everyone

    26. DOMS Delayed onset muscle soreness Eccentric actions Peaks at 48-72 hours Will resolve after few training sessions

    27. Weight Room Supervision Safety Teach why Test

    28. 4 x 4 Matrix

    29. Syllabus Download from my web page Use as generic template http://faculty.fullerton.edu/leebrown/

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