Muscles of the upper body Triceps Tricep Cable Pressdowns
Reverse Cable Pressdowns Triceps Rope Pressdowns Lying Triceps
Presses Standing Triceps Presses Close Grip Bench Presses Dumbbell
Kickbacks
Slide 6
Muscles of the upper body Deltoids Military Presses Dumbbell
Presses Power Clean & Press Front Dumbbell Raises Front Barbell
Raises Dumbbell Lateral Raises
Slide 7
Muscles of the upper body Latissimus Dorsi Wide Grip Lat
Pulldowns Wide Grip Pull Ups One-Arm Dumbbell Rows Bent-Over
Barbell Rows Bent-Over Dumbbell Rows One-Arm Cable Rows Seated
Cable Rows
Slide 8
Muscles of the upper body Rectus Abdominis Medicine Ball
Crunches Machine Crunches Feet-In-Air-Crunches Feet-On-Floor
Crunches Flat Bench Leg Raises Front Leg Scissors
Slide 9
Muscles of the upper body Obliques Oblique Crunches Side
Oblique Crunches Medicine Ball Twists Side Medicine Ball Toss
Slide 10
Muscles of the lower body Gluteals Squats Leg Press Front Lunge
Reverse Lunge Glute-Ham
Slide 11
Muscles of the lower body Hamstrings Hyperextensions Single Leg
Curls Straight Leg Barbell Deadlifts Dumbbell Deadlifts
Glute-Ham
Slide 12
Muscles of the lower body Quadriceps Single Leg Extensions Hack
Squats Front Squats Squats Leg Press Front Lunge Reverse Lunge
Slide 13
Muscles of the lower body Gastrocnemius Standing Barbell Calf
Raise One-Leg Barbell Calf Raise Standing Dumbbell Calf Raise Leg
Press Calf Raise One-Leg Press Calf Raise
Slide 14
Principles of Training SPECIFICITY- The activity performed must
be specific to the desired effect. An example, muscle strength
training may not lead to flexibility; flexibility training may not
help cardiovascular endurance. Also, each area of the body must be
worked on specifically for strength, endurance, and flexibility.
However, it is possible to design a program that improves more than
one aspect at a time.
Slide 15
Principles of Training OVERLOAD- In order to improvement in any
area of fitness, the workload must be greater than that to which
the individual is accustomed. REVERSIBILITY- "If you don't use it
you lose it." With no training, the effects of training will be
lost. This is called atrophy. PROGRESSION- The overload should be
gradual and moderate within minimum and maximum limits to prevent
soreness and injury.
Slide 16
Principles of Training REGULARITY --- F.I.T.T. The activity
must be performed on a regular and frequent basis with an adequate
amount of intensity and time in order for improvement to occur.
Frequency---Exercise must be performed at least 3 times a week for
improvement to be seen. Intensity-- You must continue to use the
overload principle to see improvement. If exercise intensity is too
low, no improvements will be made. Time-- You need to exercise at
least 30 minutes at a time for maximum benefits. TypeThe exercise
you choose to do.