Personal Fitness

1
Personal Fitness

• I

2
Language of Lifting
3
Language of Lifting

• Abduction-
• Movement of a limb from middle of the body

4
Language of Lifting

• Adduction-
• Movement of a limb toward the middle of the body

5
Language of Lifting

• Agonist-
• Muscle directly engaged in contraction, primarily
  responsible for the movement of a body part

6
Language of Lifting

• Antagonist-
• Muscle that counteracts the agonist, Lengthening
  when agonist muscle contracts

7
Language of Lifting

• Atrophy-
• Withering away-decrease in size

8
Language of Lifting

• Barbell (bench bar)-
• A steel bar five to six feet long with an average
  weight of 45 lbs.

9
Language of Lifting

• Cheating-
• too much weight used on an exercise therefore
  relying on surrounding muscle groups for
  assistance in the movement

10
Language of Lifting

• Body Composition
• The proportions of lean tissue as compared to fat
  tissue in the body

11
Language of Lifting

• Concentric Contraction-
• When muscle contracts of shortens

12
Language of Lifting

• Eccentric Contraction-
• Muscle lengthens while maintaining tension

13
Language of Lifting

• Curl Bar
• A steel bar designed with bends for ease with
  curling exercises, weighs an average of 25 lbs.

14
Language of Lifting

• Dumbbell
• A short barbell 10-12 inches in length

15
Language of Lifting

• Endurance-
• Ability of a muscle to produce force continually
  over a period of time

16
Language of Lifting

• Frequency-
• Number of sessions per week for each muscle group

17
Language of Lifting

• Hypertrophy-
• Increase in size of muscle fiber

18
Language of Lifting

• Isokinetic Exercise-
• Isotonic exercise in which there is a
  accommodating resistance. Nautilus and Cybex are
  two types of isotonic machines

19
Language of Lifting

• Isometric Exercise-
• Muscular contraction where muscle maintains a
  constant length and joints no not move

20
Language of Lifting

• Isotonic exercise-
• Muscular action in which there is a change in
  length of muscle and weight. Lifting free weight
  is a classic isotonic

21
Language of Lifting

• Muscle balance-
• Balance the program to include opposing muscle
  groups

22
Language of Lifting

• Negative reps
• When you lower the weight

23
Language of Lifting

• Progressive overload principle
• Duration-the length of time spent exercising
• Intensity-the degree of exertion put forth by the
  body during exercise
• Frequency-the number of days per week an
  individual exercises. (at least 3-4 days is
  recommended

24
Language of Lifting

• Range of motion
• Movement allowed by the bodys joints and body
  position in a particular exercise

25
Language of Lifting

• Repetitions
• The specific number of times you repeat weight
  training exercise

26
Language of Lifting

• Set
• A group of repetitions that make up a unit
• Example 3 set of 5 reps

27
Language of Lifting

• Maximal strength testing(Max)
• Lifting as much weight as possible for one
  repetition

28
Elements of Fitness
29
Elements of Fitness
30
Elements of Fitness
31
Elements of Fitness
32
How many reps

• In the beginning program stick to 10 reps

33
How much weight
34
Rule of thumb
35
How much weight

• Rule of thumb
• Use as much weight as is comfortable for 10 reps

36
How much weight

• Rule of thumb
• Use as much weight as is comfortable for 10 reps
• The last rep should be fairly hard to perform

37
When to Increase weight?

• Once youre able to do more than 10 reps,
  increase the weight

38
Two types of Lifting

• Low reps/high weight strength

• High reps/low weightsendurance

39

• It takes approximately 8-12 weeks to achieve
  gains in strength

40
Weight training programs
41
Weight training programs
42
Weight training programs
43
Weight training programs
44
Weight training programs
45
Order of exercise

• Start with large or multiple muscle groups(chest)
  followed by small muscle groups (triceps)

46
An Ideal exercise program

• Incorporate aerobic activity
• Resistance training
• Flexibility exercises

47
When you are physically fit

• More likely to be at your ideal weight
• More energy
• Cope with stress
• Less likely to be depressed
• Have stronger bones
• Relax and sleep well

48
Order of exercise

• Start with large or multiple muscle groups(chest)
  followed by small muscle groups (triceps)

49
An Ideal exercise program

• Incorporate aerobic activity
• Resistance training
• Flexibility exercises

50
Lifts Back

• Dead lifts
• Bent over rows
• Lat pull overs
• Lat pull downs

51
Lifts biceps and forearms

• Barbell curl
• Reverse curl

52
Lifts legs

• Squat
• Leg lunge
• Leg press
• Leg curl
• Leg extension

53
Lifts shoulders

• Military press-front and back
• Dumbbell shrugs

54
Lifts chest

• Bench press
• Incline press

55
Lifts triceps

• Lying triceps extension

56
Types of Lifting Injuries

• Common Strains
• Chest/back
• Shoulders
• Hamstrings
• Quadriceps

• Common Sprains
• Shoulder
• Knee
• Wrist
• Ankle

57
When you are physically fit

• More likely to be at your ideal weight
• More energy
• Cope with stress
• Less likely to be depressed
• Have stronger bones
• Relax and sleep well

58
Recovery period between sets

• The aim of the recovery period between sets is to
  replenish the stores of ATP and Creatine
  Phosphate (CP) in the muscles. An inadequate
  recovery means more reliance on the Lactic Acid
  (LA) energy pathway in the next set. Several
  factors influence the recovery period

59
What are Steroids

• Anabolic
• Androgenic
• Corticosteroid

60
Corticosteriods

• Are drugs used to control inflammation and are
  not the steroids that build muscle

61
Anabolic steroids

• Synthetic hormones that cause the body to produce
  muscle and prevent muscle breakdown
• In the United States it is against the law to use
  anabolic steroids without a prescription

62
Anabolic steroids

• Health Hazards Men
• Shrinking of the testicles
• Reduced sperm count
• Infertility
• Baldness
• Development of breasts
• Rick of prostate cancer

• Health Hazards women
• Growth of facial hair
• Male pattern baldness
• Changes in menstrual cycle
• Deepened voice

63
Four Rs of Strength

• Resistance-Loaded
• Repetitions-muscle potential and strength
• Recovery-Muscles dont get stronger during a work
  out they get stronger after a workout
• Records

64
Water

• Drinking an 8-oz. Glass of room-temperature water
  with lemon, advises Lauren Slayton, M.S.,R.D.,
  director of foodtrainers in New York.
• This helps you metabolize fat more efficiently

65
Presented by Mr. Schofield