Physical Education I: Wellness Center Training UNIT OBJECTIVES:UNIT OBJECTIVES: LEARNING HOW TO DESIGN YOUR OWN WORKOUTS PAIRING EVERY PULLING EXERCISE WITH AN OPPOSITE PUSHING EXERCISELEARNING HOW TO DESIGN YOUR OWN WORKOUTS PAIRING EVERY PULLING EXERCISE WITH AN OPPOSITE PUSHING EXERCISE MAKING CONNECTIONS EXERCISES AND MUSCLE GROUPSMAKING CONNECTIONS EXERCISES AND MUSCLE GROUPS

BENEFITS OF RESISTANCE TRAINING  Fitness enhancement and maintenance  Increase in bone density (prevention for bone fractures & osteoporosis)  Injury prevention and rehabilitation  Ease of daily tasks, decrease fatigue  Increased self-confidence  Increase metabolism

Goal: To increase muscle strength and endurance: OVERLOADING (F.I.T.) **By increasing any of the F.I.T. variables, your body will adapt to increased demands increasing strength and endurance  F: Frequency (how many days a week you train)  I: Intensity (how much weight your lifting)  T: Time (how many repetitions and set you are doing)

Resistance training defined:  Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance

Many Things Can Be Classified as forms of Resistance Training  Weight / Medicine Ball exercises  Body weight exercises  Bosu and Body Ball Exercises  Band exercises  TRX exercises  Water Aerobics  Etc…….

Principles of ResistanceTraining  These principles are key components for injury prevention  ***SAFETY IS OUR #1 PRIORITY

Principle 1:MOVE WEIGHT SLOWLY!!  Keep weight under control for full Range of Motion  Concept: –2 seconds to raise, 1 sec. pause, 2 seconds to lower

PRINCIPLE 2: KEEP MOVEMENT UNDER CONTROL  Crucial for joint & ligament protection  F=ma  DO NOT SACRIFICE FORM FOR INCREASED WEIGHT OR REPS.

PRINCIPLE 3: BREATHE  Exhale when lifting weight and inhale while lowering, ex. Martial artists  Holding breathe = stress on lungs & diaphragm and also raises blood pressure  Stress can cause damage to those structures, high blood pressure, and may lead to fainting and blood vessel ruptures

PRINCIPLE 4: STRIVE FOR FULL RANGE OF MOTION IN ALL EXERCISES  Range of motion (ROM): The range through which a joint can be moved, usually its range of flexion and extension. **Extension should not be confused with hyperextension.  Using full ROM helps increase flexibility and reduces risk of injury  When using selectorized machines, lower weight stack to 1 inch from remaining plates ***ALL THE WAY UP AND DOWN***

Principle 5:Muscle Balance  For every pulling motion, you need to also include a pushing motion on that same joint.  That will make sure muscles pairs are balanced, protecting your ligaments, joints and tendons.  Ex. of opposite muscle pairs: Bicep / Tricep, Hamstring / Quadricep, etc.

PRINCIPLE 6: GOAL SETTING  Your goals will dictate the weight and repetitions used for your training.  Recommended repetitions per set: –SIZE: 6-8 reps. –STRENGTH: 8-12 reps. –ENDURANCE / TONING: reps. *Some Cardio benefits= limited rest between sets and exercises.

PROPER FORM IS KEY FOR PREVENTING INJURIES  Always keep back straight, never rounded or curved

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

PROPER TECHNIQUE much more important that amount of weight lifted  Back is arching in this picture of bad form. Usually this is the case when the weight being used is simply too heavy for person to lift with the bicep so they must compensate by arching the back and using those muscles.