muscles consist of many muscle fibers (cells) connected in bundles muscle fibers are made up of...
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THE TRUTH ABOUT HOW IT WORKS
Muscles consist of many muscle fibers (cells) connected in bundles
Muscle fibers are made up of myofibrils Strength training increases the number
of myofibrils and the size of muscle fibers = hypertrophy
Inactivity reverses the process = atrophy
THE TRUTH ABOUT THE RESULTS
Increased muscle mass and size of muscle fibers
Increased utilization and coordination of motor units
Increased strength of tendons, ligaments, and bones
Increased storage of fuel in and blood supply to muscles
Improvements in blood fat levels and biochemical processes
THE TRUTH ABOUT THE BENEFITS
Improved performance of physical activities
Injury prevention Improved body composition Enhanced self-image and quality of life Improved muscle and bone health with
aging Prevention and management of chronic
disease
THE TRUTH ABOUT THE METHODS
Static (isometric) exercise = muscle contraction without a change in the length of the muscle
Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle Concentric contraction = muscle applies force as
it shortens Eccentric contraction = muscle applies force as it
lengthens
THE TRUTH ABOUT THE METHODS (CONT.) Constant resistance = constant load throughout a
joint’s range of motion Variable resistance = changing load to provide
maximal resistance throughout a joint’s range of motion
Eccentric loading = placing load on a muscle as it lengthens
Plyometrics = sudden eccentric loading and stretching followed by a concentric contraction
Speed loading = moving a load as rapidly as possible Isokinetic exercise = exerting force at a constant
speed against an equal force
THE TRUTH ABOUT THE EQUIPMENT
Choosing equipment: Weight machines versus free weights Resistance is provided by both types Exercise machines
Safer, convenient, and easy to use Free weights
Require more care, balance, and coordination Strength transfers to daily activities
THE TRUTH ABOUT FITT
Frequency = days per week Intensity = amount of resistance Time = number of repetitions and sets Type = strength training exercises for
all major muscle groups
THE TRUTH ABOUT THE ROUTINE
Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform
Cool down after weight training, relax for 5-10 minutes, lower your heart rate
THE TRUTH ABOUT MAKING PROGRESS To start: Choose a weight with which
you can do 8–12 repetitions with good form
To progress: Add resistance when you can do more than 12 repetitions for 3 sets
Maintain good form at all times Track your progress
EXERCISES
Bench Press. Lie flat on your back on the bench With your arms locked out, take the bar off the uprights. Slowly lower the bar to the chest. Stop. Press the bar up and slightly towards the eyes. DO 3 SETS 8-12 reps.
EXERCISES
Calf Raises. Drop the balls of the feet to the lower portion of the peddles or foot plate on the leg press machine. Press the feet against the pedals until the legs are straight and locked. Press the toes forward as far as possible under resistance while maintaining the straight and locked position of the legs. Repeat
EXERCISES
Leg Extensions. Sit in an upright position on the leg extension machine. Place the toes of the feet under the lower bar. Extend the legs up to a straight and locked position. Lower to a 90 degree angle. Repeat
EXERCISES
Lie on your stomach on the leg curl machine. Place the Achilles (back of the areas of the heal) under the top bar of the leg curl machine. Be sure the patellas (knee caps) are off the pad of the machine. Curl the legs up to 90 degrees. Lower the legs to the straight position.
There are also leg curl machines that you can sit up on. On the sit leg curl machines, you pull the legs down to 90 degrees and straighten up.
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