The Fundamentals of Fitness

Steve IafrateGrades 7-9

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 begi

nners• 16-Proper eating• 17-Supplements• 18-Stay away from the ILLEG

ALS• 19-Protein• 20-Amino Acids• 21-Running• 22- Lifting gear• 23- Index

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

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!

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!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

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 beg

inners• -Proper eating• -Supplements• -Stay away from the ILLEG

ALS• -Protein• -Amino Acids• -Running• - Lifting gear• - Index