Physical Education II:Physical Education II:Wellness Center Wellness Center

TrainingTraining •UNIT OBJECTIVESUNIT OBJECTIVES::

•LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, PAIRING EVERY PULLING EXERCISE WITH AN PAIRING EVERY PULLING EXERCISE WITH AN

OPPOSITE PUSHING EXERCISE OPPOSITE PUSHING EXERCISE

•MAKING CONNECTIONS BETWEEN EXERCISES AND MAKING CONNECTIONS BETWEEN EXERCISES AND MUSCLE GROUPSMUSCLE GROUPS

BENEFITS OF RESISTANCE BENEFITS OF RESISTANCE TRAININGTRAINING

Fitness enhancement and Fitness enhancement and maintenancemaintenance

Increase in bone density (prevention Increase in bone density (prevention for bone fractures & osteoporosis)for bone fractures & osteoporosis)

Injury prevention and rehabilitationInjury prevention and rehabilitation Ease of daily tasks, decrease fatigueEase of daily tasks, decrease fatigue Increased self-confidenceIncreased self-confidence Increase metabolism Increase metabolism

Goal: To increase muscle strength and Goal: To increase muscle strength and endurance: OVERLOADING (F.I.T.)endurance: OVERLOADING (F.I.T.)

**By increasing any of the F.I.T. variables, your body will adapt **By increasing any of the F.I.T. variables, your body will adapt to increased demands increasing strength and enduranceto increased demands increasing strength and endurance

FF: : FFrequencyrequency (how many days a week you train): (how many days a week you train): Recommended minimum 2-3 daysRecommended minimum 2-3 days

II: : IIntensityntensity (how much weight your lifting) (how much weight your lifting) Recommended light to moderate to startRecommended light to moderate to start

TT: : TTimeime (how many repetitions and set you are doing) (how many repetitions and set you are doing)Rec. 8-15 reps., 1-3 sets per muscle groupRec. 8-15 reps., 1-3 sets per muscle group

Principles of ResistanceTrainingPrinciples of ResistanceTraining These principles are key components These principles are key components

for injury preventionfor injury prevention

******SAFETY IS OUR #1 PRIORITYSAFETY IS OUR #1 PRIORITYNEVER SACRIFICE FORM FOR NEVER SACRIFICE FORM FOR INCREASED WEIGHT OR REPS.INCREASED WEIGHT OR REPS.

Principle 1:MOVE WEIGHT Principle 1:MOVE WEIGHT SLOWLY and UNDER SLOWLY and UNDER

CONTROL!!CONTROL!!

Crucial for joint & ligament Crucial for joint & ligament protectionprotection

2-1-2 Concept: 2-1-2 Concept: – 2 seconds to raise, 1 sec. pause, 2 2 seconds to raise, 1 sec. pause, 2

seconds to lowerseconds to lower– F=maF=ma

PRINCIPLE 3: BREATHEPRINCIPLE 3: BREATHE

Exhale when lifting weight and inhale Exhale when lifting weight and inhale while lowering, ex. Martial artistswhile lowering, ex. Martial artists

Principle 4: PROPER FORM IS Principle 4: PROPER FORM IS KEY FOR PREVENTING KEY FOR PREVENTING

INJURIESINJURIES Always keep back straight, never Always keep back straight, never

rounded or curvedrounded or curved

PRINCIPLE 5: STRIVE FOR FULL PRINCIPLE 5: STRIVE FOR FULL RANGE OF MOTION IN ALL RANGE OF MOTION IN ALL

EXERCISESEXERCISES

***ALL THE WAY UP AND DOWN******ALL THE WAY UP AND DOWN***

PRINCIPLE 6: GOAL SETTINGPRINCIPLE 6: GOAL SETTING Recommended repetitions per set:Recommended repetitions per set:

–SIZESIZE: 6-8 reps.: 6-8 reps.–STRENGTHSTRENGTH: 8-12 reps.: 8-12 reps.–ENDURANCE / TONINGENDURANCE / TONING: 12-15+ : 12-15+ reps.reps.

Optional: timed intervals: cardio Optional: timed intervals: cardio benefits added to strength and benefits added to strength and enduranceendurance

*Some Cardio benefits= limited *Some Cardio benefits= limited rest between sets and exercises.rest between sets and exercises.

Principle 7:Muscle BalancePrinciple 7:Muscle Balance

For every pulling motion, you need to For every pulling motion, you need to also include a pushing motion on that also include a pushing motion on that same joint.same joint.

That will make sure muscles pairs are That will make sure muscles pairs are balanced, protecting your ligaments, balanced, protecting your ligaments, joints and tendons.joints and tendons.

Ex. of opposite muscle pairs: Bicep / Ex. of opposite muscle pairs: Bicep / Tricep, Hamstring / Quadricep, etc.Tricep, Hamstring / Quadricep, etc.

Designing a workoutDesigning a workout

Where do you start?Where do you start?

For total body toning and For total body toning and strengthening: try to hit all muscle strengthening: try to hit all muscle pairs on a regular basispairs on a regular basis

Upper Body Muscle PairsUpper Body Muscle Pairs

PULLING MUSCLESPULLING MUSCLES

BicepsBiceps TrapeziusTrapezius Latissimus dorsiLatissimus dorsi

PUSHING MUSCLESPUSHING MUSCLES

TricepsTriceps Pectorals (Chest)Pectorals (Chest) Deltoids (Shoulders)Deltoids (Shoulders)

BICEPS (Pulling)BICEPS (Pulling)

MotionMotion: pulling or bending arm : pulling or bending arm

Primary ExercisesPrimary Exercises::– Curls (dumbbell, preacher, pulley, etc.)Curls (dumbbell, preacher, pulley, etc.)

TRICEPS (Pushing)TRICEPS (Pushing)

MotionMotion: Pushing/ Extending arm: Pushing/ Extending arm

Primary Exercises:Primary Exercises:– Overhead extensionsOverhead extensions– KickbacksKickbacks– Pulley machine push downsPulley machine push downs

Deltoids / Shoulders (Pushing)Deltoids / Shoulders (Pushing)

MotionMotion: upward “pushing” : upward “pushing” movement of armmovement of arm

Primary ExercisesPrimary Exercises::– Shoulder pressShoulder press– Straight or bent arm raisesStraight or bent arm raises

Latissimus Dorsi (Pulling)Latissimus Dorsi (Pulling)

MotionMotion: Pulling down from an : Pulling down from an overhead positionoverhead position

Primary ExercisesPrimary Exercises: : – Pull-upsPull-ups– Lat pull down (bar on machine)Lat pull down (bar on machine)

Pectorals / ( Pushing)Pectorals / ( Pushing)

MotionMotion: Pushing away from chest: Pushing away from chest

Primary ExercisesPrimary Exercises::– Bench pressBench press– Push-upsPush-ups– Bench dumbell fliesBench dumbell flies– Chest press (machine)Chest press (machine)

Trapezuis ( Pulling)Trapezuis ( Pulling)

MotionMotion: Pulling in toward chest: Pulling in toward chest

Primary ExercisesPrimary Exercises::

-bent over rows-bent over rows

-upright rows-upright rows

Core MusclesCore Muscles

PULLING vs. PULLING vs.

Abdominals / Abdominals / ObliquesObliques

PUSHINGPUSHING

Erector Spinae (low Erector Spinae (low back, sides of low back, sides of low back)back)

Lower bodyLower body

Pushing Muscles vs. Pushing Muscles vs.

Glutes ---------------------Glutes --------------------- Quadricep------------------Quadricep------------------ Gastrocnemuis------------Gastrocnemuis------------ Outer hips (Abductor)----Outer hips (Abductor)----

Pulling MusclesPulling Muscles

Hip Flexors Hip Flexors HamstringHamstring Tibialis Anterior Tibialis Anterior Inner Thigh Inner Thigh

(Adductors)(Adductors)

Glutes Glutes

MotionMotion: Pushing leg back or up: Pushing leg back or up

Primary ExercisesPrimary Exercises::

-squats, lunges, bridges, leg -squats, lunges, bridges, leg kickbackskickbacks

Hip FlexorsHip Flexors

MotionMotion: Pulling leg forward : Pulling leg forward

Primary ExercisesPrimary Exercises::

-band forward pulls, walks, forward -band forward pulls, walks, forward knee thrustsknee thrusts

QuadricepsQuadriceps

MotionMotion: Pushing to extend leg: Pushing to extend leg

Primary ExercisesPrimary Exercises::

Squats, lunges, leg extension machineSquats, lunges, leg extension machine

PROTECT YOUR KNEESPROTECT YOUR KNEES

In a lunge or squat, shoulders are back and front knee is over heel. Front knee should never go past the toe!

HamstringsHamstrings

MotionMotion: Pulling leg in toward glutes: Pulling leg in toward glutes

Primary ExercisesPrimary Exercises::

-any leg curls-any leg curls

Gastrocnemius (Calves)Gastrocnemius (Calves)

MotionMotion: Pushing toes up or away : Pushing toes up or away from bodyfrom body

Primary ExercisesPrimary Exercises::

-calf/toe raises, band toe pushes, -calf/toe raises, band toe pushes, jumpingjumping

Tibialis Anterior (Shins)Tibialis Anterior (Shins)

MotionMotion: Pulling toes in toward knees: Pulling toes in toward knees

Primary ExercisesPrimary Exercises::

-Band toe pulls-Band toe pulls

Hip Abductors (Outer Thigh)Hip Abductors (Outer Thigh)

MotionMotion: Pushing leg out to side away : Pushing leg out to side away from bodyfrom body

Primary ExercisesPrimary Exercises::

-band or cable side leg lifts-band or cable side leg lifts

Hip Adductors (Inner Thigh)Hip Adductors (Inner Thigh)

MotionMotion: Pulling leg in toward body: Pulling leg in toward body

Primary ExercisesPrimary Exercises::

-band or cable leg pulls-band or cable leg pulls