2 what you will do identify the importance of setting resistance- training goals. demonstrate safety...
TRANSCRIPT
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What You Will Do
Identify the importance of setting resistance-training goals.Demonstrate safety procedures, such as spotting.Apply rules, procedures, and etiquette to your workout.Identify a variety of resistance-training exercises that build muscular strength and endurance.
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Terms to Know
clips
overhand grip
underhand grip
alternated grip
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Beginning a Resistance-Training Program
Setting goals is essential to improving your muscular strength and endurance.
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Short- and Long-Term Goals
Short-term goals can be used as stepping stones to achieving long-term goals.
Long-term goals are more complex and require considerable planning, discipline, and patience to achieve them.
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Short- and Long-Term Goals
Consider these steps as you set your goals:
Set reasonable goals.Set reasonable goals.
Establish short- and long-term goals.Establish short- and long-term goals.
Identify a variety of short-term goals.Identify a variety of short-term goals.
Keep written records.Keep written records.
Revise your goals.Revise your goals.
Think positively.Think positively.
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Applying Safety Rules and Procedures
Basic Safety Guidelines
Familiarize yourself with the training
facility.
Warm up before each session.
Learn and use proper technique on any
exercise.
Use spotters. Wear a safety belt.Use clips when adding
weights to barbells.
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Applying Safety Rules and Procedures
Basic Safety Guidelines
Practice all lifts.Control the speed of
the resistance movement at all times.
Be alert and act responsibly.
Return equipment.Allow time for muscles
to repair.Cool down after each
session.
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Applying Safety Rules and ProceduresPlates (weights) are fastened to dumbbells or barbells using clips.
Clips
Clamp-like devices that secure
weights in place.
Term to Know
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Applying Safety Rules and Procedures
The main duties of the spotter are:Helping the lifter keep the weight moving in a smooth, steady motion.
Observing and pointing out any improper technique.
Providing motivation and encouragement.
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Proper Technique
Remember these technique tips:Keep your back straight at all times.
Adjust all weight machines for proper body alignment.
When performing standing lifts, have a wide stable base and keep your feet flat on the floor.
When lifting objects, use your legs, not your back.
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Proper Technique
Remember these technique tips:Keep the weight close to your body to maintain proper leverage.
All lifts should be done through a full range of motion.
Concentrate on the muscles that should be doing the work.
Keep your hands on the bar and maintain pressure until all weights are safely put back on the racks.
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Proper Technique
There are three steps involved in breath control:Slowly take two or three deep breaths, holding the last breath.
Begin your lift, exhaling the air slowly.
Return the weight to its starting position, inhaling as you do.
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Proper Technique
Gripping the bar correctly ensures that the bar is firmly within your control.
The type of grip used depends on the exercise.
The overhand grip is one type of grip.
Overhand grip
A grip in which the bar is grasped with
the palms facing downward and the
knuckles facing upward.
Term to Know
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Proper Technique
The grip ensures that the bar is controlled. The type of grip used depends on the exercise.
The underhand grip is one type of grip.
Underhand grip
A grip in which the bar is grasped with
the palms facing upward and the knuckles facing
downward.
Term to Know
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Proper Technique
The grip ensures that the bar is controlled. The type of grip used depends on the exercise.
The alternated grip is one type of grip.
Alternated grip
A grip in which the bar is grasped with
one palm facing downward and the other palm facing
upward.
Term to Know
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Proper Technique
Proper lifting technique involves one of three types of grips. What are the names of each grip?
Overhand Underhand Alternated
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Proper Technique
There are three main grip placements. The one you choose will depend on the specific exercise.
Common (or standard) grip: hands are shoulder width apart.
Narrow grip: hands are closer together.
Wide grip: hands are spaced farther apart than your shoulders.
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Proper Technique
Your hands should always be evenly spaced from the ends of the bar.
Common Narrow Wide
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Weight Room Etiquette
Remember these rules of weight room etiquette:
Limit your time on a machine or work station, especially at peak hours.
Use one machine or station at a time.
Put away weights and equipment at the end of your session.
Use a towel to wipe down the equipment when you are done.
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Chest and BackWeight Training Exercises for the Chest and Back
Bench press middle chest
Incline bench press upper chest
Flat bench fly chest
Bent-over row upper back
Lat pulldown midback
Straight-back good morning lower back
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the ShouldersWeight Training Exercises for the Shoulders
Seated shoulder (military) press shoulders
Shoulder shrug shoulders
Upright row shoulders
Front dumbbell shoulder raise shoulders
Side (lateral) dumbbell shoulder raise shoulders
Bent-over dumbbell shoulder raise shoulders
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Legs Weight Training Exercises for the Legs
Back squat front upper leg
Lunge leg
Leg curl (machine) upper back leg
Leg extension (machine) front upper leg
Standing heel raise lower leg
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Arms Weight Training Exercises for the Arms and Stomach and Stomach
Arm curl front of upper arm
Triceps extension back of upper arm
Dumbbell kickback back of upper arm
Abdominal crunch stomach
Twisting abdominal crunch stomach
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Lesson 1 Review
1. Vocabulary What is the purpose of clips in resistance-training safety? Name two other tips that ensure a safe workout?
2. Recall Why is proper grip important?
Reviewing Facts and Vocabulary
1. Vocabulary
Keeps weights from slipping off the bar. Answers will vary but should include applying safety procedures.
2. Recall
To ensure that the bar is controlled.
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