STRENGTH TRAINING 4º ESO
1)
BENEFITS
A)You
improve your physical attractiveness.
B) Weight training also provides
functional benefits. Stronger muscles improve posture, provide better support
for joints, and reduce the risk of injury from everyday activities
C) Also helps to prevent osteoporosis.
The benefits of weight training for older people.
D) Stronger muscles improve performance
in a variety of sports
E) Levels of dopamine, serotonin and
norepinephrine is increased which can help to improve mood and counter feelings
of depression
2) PARAMETERS.
Strength training has a variety of specialized terms used to describe
parameters of strength training:
·
Exercise - different exercises involve
moving joints in specific patterns to challenge muscles in different ways.
·
Form
- each exercise has a specific form, a topography of movement designed
to maximize safety and muscle strength gains
·
Rep - short for repetition, a rep is a single cycle of
lifting and lowering a weight in a controlled manner, moving through the form
of the exercise
·
Set - a set consists of several
repetitions performed one after another with no break between them with the
number of reps per set and sets per exercise depending on the goal of the
individual.
·
Tempo - the speed with which an exercise
is performed; the tempo of a movement has implications for the weight that can
be moved and the effects on the muscle.
3) TRAINING.
According to popular theory:
·
Sets of one to five repetitions primarily develop
strength, with more impact on muscle size and none on endurance.
·
Sets of six to twelve repetitions develop a balance
of strength, muscle size and endurance.
·
Sets of thirteen to twenty repetitions develop
endurance, with some increases to muscle size and limited impact on strength.
·
Sets of more than twenty repetitions are considered
to be focused on aerobic exercise. They
do still use the anaerobic system, but usually at a rate through which it can
consistently remove the lactic acid generated
from it
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Load
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80-100 %
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45-55 %
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60-80 %
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40-60 %
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Reps per set
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1-5
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1-5
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6-12
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15-60
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Sets per exercise
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4-7
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3-5
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4-8
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2-4
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Rest between sets (mins)
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2-6
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2-6
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2-5
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1-2
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Duration (seconds per set)
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5-10
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4-8
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20-60
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80-150
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Speed per rep (% of max)
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60-100
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90-100
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60-90
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60-80
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Training sessions per week
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3-6
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3-6
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3-7
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3-14
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Table reproduced from Siff, 2009
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BASIC CIRCUIT TRAINING
QUADRICEPSàSQUAT: In strength training, the squat
is a compound, full body exercise that trains primarily the muscles of the
thighs (quadriceps), hips and buttocks.
HAMSTRING:
The exercise involves flexing the lower leg against resistance towards
the buttocks.
CALF: Standing calf raises are executed
with one or both feet. They are frequently done on a raised surface with the
heel lower than the toes to allow a greater stretch on the working muscles. The
exercise is performed by raising the heel as far as possible.
PECTORAL: Push-ups exercise improve strength in
pectoral muscles, triceps, and anterior deltoids.
TRICEPS: The dip is an exercise used in
strength training for triceps muscles.
ABDOMINAL MUSCLES: The sit-up is a
strength training exercise commonly performed with the aim of strengthening abdominal
muscles. It begins with lying with the back on the floor, typically with the
arms across the chest or hands behind the head (BETTER ELBOWS AND WRIST ON THE
FLOOR) and the knees bent in an attempt to reduce stress on the back muscles
and spine, and then elevating both.
LOWER BACK MUSCLES: Back extension is a strength training
exercise. It is done for strengthening lower back muscles.
Using equipment,
it can be done by lowering the body from a stand and raising back using the
roman chair, or using a back extension machine where body pushes a weight
backwards.
Without using
equipment, it is done by lying face-down on the floor, and lifting the torso
and arms together up off the floor. This is also called hyperextension, BUT TRY
TO AVOID IT (BETTER BACK EXTENSION exercise)
