PAF

EACH AND EVERY FITNESS PLAN MUST HAVE A COMPONENT OF EXERCISE AND NUTRITION

Types of Contractions Concentric vs. Eccentric Concentric (shortening) LIFTING Concentric LIFTING Eccentric (lengthening) LOWERING Eccentric LOWERING Both phases can build muscle!

PARTs of the Workout Every exercise has as its primary target a muscle group within one of the six weight- training “body areas.” ShouldersArmsBackChestAbdominalsLegs

PARTs of the Workout A repetition, or rep, is the most basic component of a resistance-training program. Repetition (rep) One completion of an activity or exercise. Term to Know

PARTs of the Workout If you do ten push-ups, one right after the other, you have done one set of ten reps. Set A group of consecutive reps for any exercise. Term to Know

PARTs of the Workout In a typical workout, you will do several sets of several different exercises. Exercise A series of repetitive muscle contractions that build strength and endurance. Term to Know

COMPOUND VERSUS ISOLATION EXERCISES 1.What Are Compound Exercises? ….exercise that uses a wide variety of movements through a wide range of motion 2.What Are Isolation Exercises? …exercises that work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the biceps curl or the quadriceps extension.

COMPOUND EXERCISES …exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion Quads: Squats, Front Squats, Leg Presses Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl Back: Pull-up, Bent Over Row, One Arm Dumbbell Row Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns, Seated Triceps ext. Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher Curl Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise

ISOLATION EXERCISES Isolation means: to set apart or cut off from others … exercises work only one muscle or muscle group and only one joint at a time Chest 1. Cable Crossovers 2. Wide Grip Bench Press 3. Dumbbell Decline Press Shoulders 1. Bent Over Dumbbell Raise 2. One Arm Front Cable Raise 3. Lying One-Arm Lateral Raise 4. One-Arm Dumbbell Raise Back 1. Straight-Arm Pull Downs 2. Two-Handed Dumbbell Rows 3. Stiff-Legged Good Morning 4. Barbell Shrug Behind Back Arms 1. One Arm Preacher Curls 2. Alternate Hammer Curl 3. Reverse Barbell Curl 4. Overhead One Arm Cable Extension 5. Decline Dumbbell Extension Legs 1. Leg Extensions 2. Standing Leg Curl 4. Calf Raise On The Leg Press Machine

PRINCIPLES OF EXERCISE There are a few fundamental principles of exercise that needs to be applied in order to achieve success with an exercise program

Overload Exercise that is conducted at a level of intensity and /or duration which results in achieving a training effect

Progression Gradual increase (FITT) intensity, frequency, and/or duration of exercise over a period of time –Weeks, months, year(s)

Specificity Specific exercise performed to improve a particular component of fitness –endurance

Regularity Exercise conducted at regular intervals each week, continuing throughout the year

TYPE OF EQUIPMENT

Free Weights vs. Machines Free weights can be intimidating –Machines help people feel comfortable

Cardiovascular Equipment What are we talking about? –Treadmills –Ellipticals –Stationary Bikes –Etc…

STRENGTH EQUIPMENT Free Weights –BB, DB, Olympic plates Selectorized Machines –Pin adjustment, weight stack Plate-loaded Machines –Uni-lateral, Iso-lateral

STRENGTH EQUIPMENT Free Weights –Dumbbells, barbells, weight plates –Medicine balls, kettlebells –Benches, racks, and trees –More economical –Proper training and supervision

STRENGTH EQUIPMENT

Selectorized Machines –Single-stations or Multi “jungle gym” –Cables, belts, pulleys, chains –Novice –Less stabilization required

STRENGTH EQUIPMENT Nautilus Nitro Cybex VR2

STRENGTH EQUIPMENT Nautilus “Jungle Gym”Nautilus Gravitron

STRENGTH EQUIPMENT Plate-loaded Machines –Unilateral –Iso-lateral (i.e. Hammer Strength) –Everyone’s putting out plate loaded –Better safety than free weights –Heavier weight workouts

STRENGTH EQUIPMENT

Hammer Strength Plate Loaded Body Master

STRENGTH EQUIPMENT

Platforms Power Lift

FITNESS ROOM RULES Do not enter unless accompanied by a teacher Follow your teachers instructions carefully Do not throw any objects, run, chase, or horseplay- ever

FITNESS ROOM SAFETY Equipment can be dangerous CAREFUL WITH THE WEIGHT STACK- it CAN CRUSH BODY PARTS Do not slam or drop the dumbbells or plate loaded bar on the floor. Be cautious of others - do not disrupt others during workouts Use equipment correctly- improper use can cause injury All students are entitled to at least 7 minutes on a cardio vascular machine. The weights on the weight machines should never be “slammed”; the student should be in control of the weight for the entire set. Each student must read and understand the enduring understandings for each machine before they begin their set.

FITNESS ROOM RULES Wear appropriate workout clothing Wear appropriate shoes (closed toe shoes, preferably tennis shoes or running shoes) Use proper spotting techniques when lifting free weights or use of bench press Always warm up before working out Practice perfect form before lifting heavier weights Check weights before you lift Be aware of your surroundings Stop working out if you feel dizzy When in doubt ask for help

EQUIPMENT USE 1.Adjust weights Always adjust your own weight Do not pull pin when weights are lifted Place pin securely to ensure safety Use light enough weight to lift 16 reps without help 2.Adjust seat height (if applicable) Make sure exercise joint lines up with equipment joint/handles 3.Sit firmly on equipment Place feet on ground Grip handles firmly

ELLIPTICAL MACHINE We only have two of them! One person on at a time Even amount of weight on foot pads Face forward Use legs & arms or just legs Don’t try and kill the machine

TREADMILL Don’t hog it! Only the person on the treadmill can touch the buttons and be on it Face forward on the treadmill No goofing off