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Using the Weight Room safely. For You and Your Friends . Design For The Individual. Principle of Specificity-SAID (specific adaptation to imposed demands) which means train for the outcome you want. - PowerPoint PPT Presentation
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USING THE WEIGHT ROOM SAFELYFor You and Your Friends
Design For The Individual Principle of Specificity-SAID (specific
adaptation to imposed demands) which means train for the outcome you want.
Principle of Progressive Overload-the practice of continually increasing the intensity of your workout as the muscles become accustomed to that level of intensity.
Design For The Individual Principle of Individuality- to reach
your goals your program must be appropriate for you. Advanced body builder’s workout vs. a beginners workout.
Principle of Reversibility- if a program is stopped without maintenance the body will reverse(hypertrophy).
Design For The Individual Principle of Variation- no matter how
effective a program is you need to switch it up. Your body will always adapt.
Principle of Maintenance- once a person reaches his or her goal is not hard to maintain. Training is reduce after time.
Reps Repetitions are the key to sculpting
your body. Long and Lean- your count should
be between 10 and 20. Getting Jacked- between 3 and 8 Keeping track of your repetitions is
always important. Weight training is a process and growing safely over time will be aided by documenting your work.
Reps Reps are also a good way to check
your weight. If you are only doing 2 reps drop your weight. If you are ripping 30 reps increase your weight.
Weight training involves thinking and knowing your limits.
RM Repetition Max- is reached when
failure occurs after 1 rep. Working through a number of
weights to find your RM is time consuming and very tiring. When finding your RM you should wait 3 minutes between each set.
RM This calls for perfect technique and
an understanding of your body. Don’t just jump into this, you need a
perfect understanding of technique and a spotter with the same knowledge.
http://www.timinvermont.com/fitness/orm.htm This is a site with a calculator but it goes off the number not your body.
Lifting form Speed- fast and slow reps are
beneficial but control is more important. When starting to weight train you should take your time and understand what muscle your working and how. The 2 seconds rule is effective.
Breathing- exhale on exertion inhale on weight return.
Single joint exercises- during a bicep curl movement should only occur on the distal portion of the elbow.
Lifting Form Multi joint exercise- should be done
without weights to build a comprehension of the movement. Asking advice from a trainer is important. Asking a random exercise enthusiast could result in injury.
Never be to proud to ask for a spot. Understand your movements before you
do them Never lock out your joints, its cheating
and it can hurt you.
Food As Fuel Your workout is only as good as you eat.
This means if you eat garbage and exercise a lot the end result will not be as great as it could be.
Certain for food for certain performance but in appropriate amounts.
Adaption
Wiki Due Next Friday http://www.goal-setting-guide.com/goal-s
etting-tutorials/smart-goal-setting Read this article and write 2 goals this is
the last time I am going to ask before our project
Post two goals and write a paragraph on each of why you want to do these
Assignment For TodayGo to
http://www.sport-fitness-advisor.com/dumbbellexercises.html
1. Draw 2 exercises for each muscle group. Explain how you would spot this exercise and identify the muscle group.
2. Do the exercises with a classroom friend who has different exercises and see how it feels.
Stance & Rhomboids Stance-Standing with a staggered
stance or with feet shoulder width apart, squeezing your butt and your abdominal. Switch feet every exercise this is a from of isometric exercise.
Rhomboids- Give your shoulders a big role and slightly squeeze your scapulas together.
Stance & Rhomboids Create stability it only take a second
to protect your spine. Improper stance- hunched or round
back, wild elbows and hips. Shaking is a form of work for the muscles but it increases your chance of falling, dropping a weight, or injury.
Breathing Never for get to breathe Exhale on the excursion or work Inhale when your recovery from the work
position
Spotting Dumbbell- spotting one joint away is
always safe you (drops)and the person your working with.
Your an aid not a worker. Barbell- Using the stance previously
discussed will help you with spot. With the bigger bar you need to worry about the weight. If some one is on the bench press you cant get to there elbows. With a bigger comes bigger weight, two people spotting at each end of the barbell works well and keeps it safe.
Spotting There is no one position for spotting
so having an understanding of weight training will help you and all others around you.
Talking to the lifter, your voice is motivation. It is also a tool for correction the harder someone works the more stress they put on their body. Their technique will suffer.
Walking and Cleaning Be mindful of where your walking
you could hurt someone or they could hurt you.
Cleaning is essential, if the floor is messy you will fall. Not everyone can move heavy weights, be courteous and don’t give them the chance to hurt themselves.
Walking and Cleaning Be a role model, people who don’t
know what they are doing look at others and copy more than just movements.