for teens and adults
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Strength Training. For teens and adults. By: Doug Barok. Objective. What is Strength Different types of strength Benefits of strength training Strength training programs Understanding rest p eriods Examples of exercises. What is Strength. - PowerPoint PPT PresentationTRANSCRIPT
FOR TEENS AND ADULTS
By: Doug Barok
Strength Training
Objective What is Strength Different types of strength Benefits of strength training Strength training programs Understanding rest periods Examples of exercises
What is Strength The ability of a muscle to exert single
maximum force against a resistance.
Strength can be developed in many difference ways. Examples: weight training, plyometric training, and suspension training
Benefits Increased bone density Strengthens joints Improves balance and stability Improves posture Increases Strength
Builds a strong heart
Types of Contractions Concentric Contraction
Eccentric Contraction
Isometric Contraction
Concentric Contraction Concentric contraction is a type of muscle
contraction that shortens the muscle to generate force
Muscle fibers and tendons shorten during contraction
Most common contraction displayed in the gym
During a dumbbell curl as you raise the weight, the Biceps brachii is being contracted, and shortened
Eccentric Contrations An eccentric muscle contraction is a type
of muscle activation that increases tension on a muscle as it lengthens.
Muscle fibers and tendons are lengthening while contracting.
During a dumbbell curl as you lower the weight, the Biceps brachii is lengthened.
Isometric Contraction
Isometric Contraction During an isometric muscle contraction
there is no change in the length of the muscle.
There is no movement at the joints Muscles fibers are still being fired Increase strength without placing stress
on the joints.
Strength Building Methods Weight-lifting
Crossfit
TRX suspension training
Yoga
Kettle-bell training Olympic weightlifting
Weight-lifting Resistance exercise is any exercise
where muscles contract against an external resistance.
Resistance comes from: Weight machines, elastic bands,
Dumbbells and your own body weight. Increases muscle strength significantly
Crossfit was founded in 2000 Strength and Conditioning program designed to
increase strength, increase cardio-respiratory endurance, and flexibility.
Includes aerobic exercise, body weight exercises, and Olympic weight lifting.
Example exercises: Power Cleans Burpees The Snatch Box jumps
TRX Suspension Training Suspension training leverages gravity
and your body weight to perform hundreds of exercises.
Variable levels of resistance. Benefits:
Fast, effective total body workout Builds a solid core Increases muscular endurance Cost effective
Yoga When performing yoga you are putting
your body into positions that you have to support with your muscles.
Form of isometric training Benefits:
Increase strength Increase muscle tone Increase flexibility Stronger core
Kettlebell Training Kettlebell is a cast iron weight Explosive type of training Combines cardiovascular, strength, and
flexibility training Benefits:
Build strength Increase endurance Full body workout
Basic movements: Snatch, Clean and Jerk, Swing
How to Squat video
Squat The squat is a compound, full body exercise One of the best exercises to promote muscle
growth Primarily muscles: Gluteus Maximus,
Quadriceps, Hamstrings Secondary muscles: soleus, gastrocnemius,
erector spinae, gluteus minimum/medias, transverse abdominus.
Bench Press The bench press is a great exercise to
build upper body strength. Primary muscles: Pectoralis Major Secondary muscles: Pectoralis Minor,
Triceps, Anterior Deltoid
Deadlift 101
Deadlift Full body strength exercise Massive muscle gains in upper and lower
body Builds core strength Primary Muscles: Erector Spinae, Gluteus
Maximus, Quadriceps, Hamstrings, Adductors
Secondary Muscles: trapezius, rhomboids, flexors, rectus abdominus, gluteus medias/minimus
Rest between sets to maximize your workouts
Rest Periods A rest period is the amount of time
allowed between sets
Rest periods are an overlooked part of training
Rest periods between sets vary depending on your training goals and conditioning.
Rest periods Cont. Goal: Intense, highly explosive, low rep
activities for short duration Who:
Weightlifters, powerlifters, football players, sprinters
Optimal Rest period between 3-5 minutes Rest allows muscles to fully recover to
produce the greatest muscular force. Provides the greatest strength gains
Cross country skiing takes a great deal of muscular endurance.
Rest Period Cont. Goal: Muscular Size, definition, muscular
endurance Who:
Bodybuilders, long distance runners, swimmers, wrestlers
Optimal Rest period between 30-60 seconds Rest for the same amount of time as it took
to complete the set Creates high lactate levels improving
endurance
Reference Page "Suspension Training With TRX - A Total Body
Workout | TRX." Suspension Training With TRX - A Total Body Workout | TRX. N.p., n.d. Web. 16 Feb. 2014.
Smith, Jim. "Arnold Schwarzenegger." Schwarzenegger.com. N.p., 30 Jan. 2013. Web. 16 Feb. 2014.
Norwood, Peggy. "Discovery Health." Discovery Fit and Health. N.p., n.d. Web. 16 Feb. 2014.
"Muscle Physiology - Types of Contractions." Muscle Physiology - Types of Contractions. N.p., n.d. Web. 16 Feb. 2014.