4º ESO: STRENGTH TRAINING

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

	Strength	Power	Hypertrophy	Endurance
Load	80-100 %	45-55 %	60-80 %	40-60 %
Reps per set	1-5	1-5	6-12	15-60
Sets per exercise	4-7	3-5	4-8	2-4
Rest between sets (mins)	2-6	2-6	2-5	1-2
Duration (seconds per set)	5-10	4-8	20-60	80-150
Speed per rep (% of max)	60-100	90-100	60-90	60-80
Training sessions per week	3-6	3-6	3-7	3-14
Table reproduced from Siff, 2009

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)