1. Physical Education II: Wellness Center Training UNIT OBJECTIVES: UNIT OBJECTIVES: LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, PAIRING EVERY PULLING EXERCISE WITH AN OPPOSITE PUSHING EXERCISE LEARNING HOW TO DESIGN YOUR OWN WORKOUTS, PAIRING EVERY PULLING EXERCISE WITH AN OPPOSITE PUSHING EXERCISE MAKING CONNECTIONS BETWEEN EXERCISES AND MUSCLE GROUPS MAKING CONNECTIONS BETWEEN EXERCISES AND MUSCLE GROUPS

2. 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

3. 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): Recommended minimum 2-3 days  I: Intensity (how much weight your lifting) Recommended light to moderate to start  T: Time (how many repetitions and set you are doing) Rec. 8-15 reps., 1-3 sets per muscle group

4. Principles of ResistanceTraining  These principles are key components for injury prevention ***SAFETY IS OUR #1 PRIORITY NEVER SACRIFICE FORM FOR INCREASED WEIGHT OR REPS.

5. Principle 1:MOVE WEIGHT SLOWLY and UNDER CONTROL!!  Crucial for joint & ligament protection  2-1-2 Concept: –2 seconds to raise, 1 sec. pause, 2 seconds to lower –F=ma

6. PRINCIPLE 3: BREATHE  Exhale when lifting weight and inhale while lowering, ex. Martial artists

7. Principle 4: PROPER FORM IS KEY FOR PREVENTING INJURIES  Always keep back straight, never rounded or curved

8. PRINCIPLE 5: STRIVE FOR FULL RANGE OF MOTION IN ALL EXERCISES ***ALL THE WAY UP AND DOWN***

9. PRINCIPLE 6: GOAL SETTING  Recommended repetitions per set: –SIZE: 6-8 reps. –STRENGTH: 8-12 reps. –ENDURANCE / TONING: 12-15+ reps. Optional: timed intervals: cardio benefits added to strength and endurance *Some Cardio benefits= limited rest between sets and exercises.

10. Principle 7: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.

11. Designing a workout  Where do you start?  For total body toning and strengthening: try to hit all muscle pairs on a regular basis

12. Upper Body Muscle Pairs  PULLING MUSCLES  Biceps  Trapezius  Latissimus dorsi  PUSHING MUSCLES  Triceps  Pectorals (Chest)  Deltoids (Shoulders)

13. BICEPS (Pulling)  Motion: pulling or bending arm  Primary Exercises: –Curls (dumbbell, preacher, pulley, etc.)

14. TRICEPS (Pushing)  Motion: Pushing/ Extending arm  Primary Exercises: –Overhead extensions –Kickbacks –Pulley machine push downs

15. Deltoids / Shoulders (Pushing)  Motion: upward “pushing” movement of arm  Primary Exercises: –Shoulder press –Straight or bent arm raises

16. Latissimus Dorsi (Pulling)  Motion: Pulling down from an overhead position  Primary Exercises: –Pull-ups –Lat pull down (bar on machine)

17. Pectorals / ( Pushing)  Motion: Pushing away from chest  Primary Exercises: –Bench press –Push-ups –Bench dumbell flies –Chest press (machine)

18. Trapezuis ( Pulling)  Motion: Pulling in toward chest Primary Exercises: -bent over rows -upright rows

19. Core Muscles  PULLING vs.  Abdominals / Obliques  PUSHING  Erector Spinae (low back, sides of low back)

20. Lower body  Pushing Muscles vs.  Glutes ---------------------  Quadricep------------------  Gastrocnemuis------------  Outer hips (Abductor)----  Pulling Muscles  Hip Flexors  Hamstring  Tibialis Anterior  Inner Thigh (Adductors)

21. Glutes  Motion: Pushing leg back or up Primary Exercises: -squats, lunges, bridges, leg kickbacks

22. Hip Flexors  Motion: Pulling leg forward Primary Exercises: -band forward pulls, walks, forward knee thrusts

23. Quadriceps  Motion: Pushing to extend leg Primary Exercises: Squats, lunges, leg extension machine

24. 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!

25. Hamstrings  Motion: Pulling leg in toward glutes Primary Exercises: -any leg curls

26. Gastrocnemius (Calves)  Motion: Pushing toes up or away from body Primary Exercises: -calf/toe raises, band toe pushes, jumping

27. Tibialis Anterior (Shins)  Motion: Pulling toes in toward knees Primary Exercises: -Band toe pulls

28. Hip Abductors (Outer Thigh)  Motion: Pushing leg out to side away from body Primary Exercises: -band or cable side leg lifts

29. Hip Adductors (Inner Thigh)  Motion: Pulling leg in toward body Primary Exercises: -band or cable leg pulls