Canton Physical Education

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Canton Physical Education

• Strength Conditioning Class

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Benefits of Strength Training

• Quality of life
• Improved physical appearance, performance,
  boosting self-esteem.
• Boosts metabolism
• Burn more calories and control weight easier.
• Protection against injury
• Less likely to suffer injury as you get stronger
• Build strong bones
• Weight training builds bone density, helping
  prevent osteoporosis.

• Helps improve the five components of fitness
• Aerobic endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

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The Muscles We Exercise (Front)

• Trapezius
• Deltoids
• Pectoralis
• Biceps
• Abs
• Quadriceps
• Anterior Tibialis

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The Muscles We Exercise (Back)

• Trapezius
• Posterior Deltoid
• Triceps
• Latissimus Dorsi
• Spinae Erectors
• Gluteus Maximus
• Hamstrings
• Gastrocnemius

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Trapezius Exercises

• Upright Rows
• High Pulls
• Shrugs
• Hang Cleans

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Pectoralis Exercises

• Bench Press
• Dumbbell Bench
• Incline Bench
• Decline Bench
• Flys

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Deltoids Exercises Anterior/Medial

• Seated Military
• Alternate Dumbbell Press
• Push Press
• Front Shoulder Raises
• Side Shoulder Raises

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Biceps Exercises

• E Z Bar Curls
• Hammer Curls
• Straight Bar Curls
• Preacher Curls

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Abs Exercises Abdominus Rectus Obliques

• Hanging Knees
• Crunches
• Leg Lifts
• Flutters
• Scissors

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Quadricep Exercises

• Leg Extensions
• Squats
• Step Ups
• Bent Leg Dead lifts
• Hang Cleans
• Jump Squats
• Dumbbell Squats

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Triceps Exercises

• Pushdowns
• Extensions
• French Press
• Narrow Grip Bench
• Dips
• Rope Pushdowns
• Dumbbell Kickbacks

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Latissimus Dorsi Exercises

• Front Lat Pulldowns
• Rear Lat Pulldowns
• Seated Rows
• Bent Over Rows
• T Rows
• Dumbbell Bent Over one arm Rows
• Pullovers

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Gluteus Maximus Exercises

• Glute Ham Developer
• Lunges
• Straight Leg Deadlifts
• Rear Ankle Strap Extensions

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Hamstring Exercises

• Leg Curls
• Straight Leg Dead Lifts
• Low Squats

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Gastrocnemius Exercises

• Heel Raises
• High Pulls