Brian Niesen

1
Safe and Effective Weight Training

• Brian Niesen

2
Do you know proper and safe weight training
technique?

• Yes
• No

3
Goals/Objectives

• My intended audience is a high school physical
  education class
  
• My objective is to provide my students with
  information on how to weight train safely and to
  get the most out of their workout
  
• My lesson goal is to get my students to weight
  train safely and effectively

4
Assessment

• Students will take written exam after this
  powerpoint presentation
  
• It would be in the students best interests to
  take notes during this presentation
  
• When the students weight training techniques
  improve I will know I made an impact on my
  students

5
Success Tips

• Set Reasonable Goals and Expectations
• Keep track of progress made
• Know exactly how much weight you have lost or
  waist size reduction
  

6
Success Tips

• Keep Close Eye on Diet and Nutrition
• If wanting to lose weight get rid of colas,
  sweets, fatty pastries, and cakes
  
• For weight gainers, eat plenty of fruit,
  vegetables, fish, and low-fat protein make sure
  you eat enough quality food
  

7
Success Tips

• Eat and Drink According to Workout
• A sports drink with carbohydrates is recommended
  if workout lasts one hour
  
• Eat or drink 20 grams of protein within 30
  minutes after workout
  
• Make carbohydrates a regular in your diet if
  working out 3 or more times a week
  

8
Success Tips

• Rest and Recover
• Every 4 to 6 weeks take an easy week where you
  ease up on your training regimen
  
• This helps body replenish itself and build even
  stronger
  
• Keep a consistent sleep schedule

9
Success Tips

• Incorporate Cardio into Workout
• Aerobic exercise is not only good for your
  health, but assists in muscle growth if not done
  for more than 50 minutes
  
• Helps exhaust muscles of glucose and helps in
  rebuilding tissue growth
  

10
Success Tips

• Try an Intensity Change
• The body responds well to a change in program and
  intensity
  
• Try different combinations of repetitions and
  sets to see how your body responds
  

11
Success Tips

• Switch Time of Workout
• Bio-rhythms can be different for people and may
  affect results (cortisol is highest for most
  people in the morning)
  
• Every person is different, so try to find the
  best training time for you whether it is morning,
  afternoon, or at night
  

12
Success Tips

• Get Plenty of Rest, Relaxation, Sleep, and Dont
  Overtrain
  
• Stress hormones (cortisol and adrenaline) play
  havoc with muscle development and fat loss
  
• Being stressed leads to muscle degradation and in
  some cases, fat accumulation
  

13
Which of the following is NOT a safety tip when
lifting weights?

• Incorporate cardio into workout
• Try an intensity change
• Switch time of workout
• Rest and recover
• All are proper safety tips

14
Answer

• The Answer is 5
• All of these are reliable safety tips

15
Safety Tips

• Find an Instructor
• Must learn proper technique from a trained
  professional
  
• Coaches and athletic trainers would be able to
  provide accurate information or guide you in the
  right direction
  
• Good technique is best way to avoid injury

16
Safety Tips

• Set Goals
• With aide of teacher, choose realistic goals in
  weight-training program
  
• These goals will depend on why you are lifting
  weights, your age, and physical maturity level
  
• Must have an organized, consistent plan

17
Safety Tips

• Warm Up and Cool Down
• Warm ups should include jogging, calisthenics,
  and stretching
  
• Use lighter weights when beginning an exercise
  and then progress to heavier weights
  
• Stretching is vital in cool down

18
Safety Tips

• Dos
• Use spotters when performing major lifts
• Always keep back straight when lifting
• Wear shoes with good traction
• Make sure equipment used is in good condition

19
(No Transcript)
20
Safety Tips

• Donts
• Dont hold breathe in heavy lifts
• Dont continue if you feel pain
• Dont cheat technique in order to lift a
  heavier weight
  
• Dont exercise any muscle group more than three
  times a week
  

21
Which of the following is NOT a safe weight
training technique?

• Keeping your back straight at all times
• Asking for a spotter when necessary
• Keep lifting even if you feel pain
• Always warm up and cool down

22
Answer

• The answer is 3.
• If you feel pain when lifting, you should
  immediately stop lifting and see a professional
  as to why you have pain
  

23
Video

• This video is for athletes who take their weight
  training seriously and are trying to take their
  training to a new level
  
• Click this picture to view the intense video

24
Video

• This website shows brief demonstrations of
  various exercises including bicep curls, rows,
  squats, and pull-ups
  
• Click the picture to view the many demonstrations
  of proper lifting technique
  

25
Weight Training Programs

• This website provides several weight training
  programs to help get into shape
  
• The program itself is not the only important
  factor diet, training, and rest ALL contribute
  to building muscle mass
  
• Visit this site for weight training information
• Click icon to visit website

26
Weight Training Exercises

• Visit this website for an array of weight
  training and weight lifting exercises
  
• This site includes chest training, abdominal
  exercises, shoulder training, leg exercises, and
  weight training and lifting program examples
  
• Click this Picture to go to website

27
Safety Training Website

• Weight training programs can help people looking
  to build muscle, get a six pack, or just get into
  better shape
  
• Before you begin your journey on a weight
  training program there are some things you should
  know about lifting properly
  
• Click this picture to visit a safety training
  website
  

28
Works Cited

• http//weighttraining.about.com/od/succeedingwithw
  eights/qt/success_tips.htm
  
• http//familydoctor.org/online/famdocen/home/healt
  hy/physical/sports/198.html