muscular training safety precautions
TRANSCRIPT
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Muscular Training Safety Precautions
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Warm Up and Cool Down• Warm Up
▫5-10 minutes of aerobic activity▫Stretch all the major muscle groups that will be used▫Sport specific motions (mimics the motions in the
activity of the workout but at a lower intensity)• Cool Down
▫Aerobic activity▫Stretching▫Recover—rehydrate, RICE
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Rest Between Workouts
•48 hours of rest between workouts is needed for the muscles to recuperate
•2-3 30 minute nonconsecutive workouts per week are recommended
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Proper Form• 1 to 3 pounds can be added
when the person doing the workouts can perform 15 reps successfully with proper technique
• If 10 repetitions cannot be completed, the weight is too heavy
• Exhale on the lift, inhale on the lowering of the weight—no hyperventilating
• Movements should be slow—no jerking
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Find an Instructor
•It is important to lift correctly to avoid injury and an instructor can help with that along with setting appropriate goals.
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Lift Age Appropriately
•Resistance is based on a teen’s current muscular ability and is increased as muscles develop
•It is recommended to wait until at least 15 for major lifts (performed with barbells)
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Sources
•http://www.mayoclinic.com/health/strength-training/HQ01010/NSECTIONGROUP=2
•http://www.teenagerstoday.com/resources/articles/safetraining.htm
•http://familydoctor.org/online/famdocen/home/healthy/physical/sports/198.html