Transcript Personal Fitness 10 - Salisbury Composite High School

PERSONAL FITNESS 10
Training Principles
HSS1010
Three Laws of Strength Training

Develop Joint Flexibility before Muscle Strength
 Use
full range of motion
 Increase flexibility in problem areas

Develop Tendons before Muscle Strength
 Muscles

develop faster than tendons
Develop Your Core before Your Muscle Strength
 Your
core is tied to all body parts and movements
Three Principles of Strength Training
Vary your Training
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use different loading techniques
use different exercises
use different muscle contractions
use different speeds of contraction
Observe Individual Differences
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training background
individual capacity for work
training load and recovery
Use Progressive Resistance Overload
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Program must change/adapt when a training plateau is hit.
Types of Muscle Contraction

Isotonic contraction
 Positive-muscle
shortens – Concentric contraction*
 Negative-muscle lengthens – Eccentric contraction*
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Isometric Contraction
 No

movement at the joint
Isokinetic
 Constant

velocity throughout the movement
Contraction Control Principle
 Controlled
movements keep muscle tension up
Types of Nerves

Motor Nerves
 Brain
to muscle
 Controls

movements
Sensory Nerves
 Muscle
to brain
 Communicate – feedback to brain
 Orientation
 Movement
 Pain
Muscle Blood Supply

Training increases number of capillaries
 This
increases amount of blood to:
 Bring
more oxygen
 Bring more energy
 Remove more waste products
Periodization
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Yearly Planning
 Should
be cyclical with different focuses at different
times.
 Seasons of play needs to be considered

Each phase will have different cycles.
 Three
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Macrocycles
 One

weeks or longer
to three weeks of training
Microcycles
 Less
than one week of training
Opposing Muscle Groups

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Muscles on opposite side of a joint
Helps to maintain full range of motion and
flexibility
 Eg.
Biceps and Triceps
Compound Muscle Movements

More than one muscle creating a movement
 Muscles
 Eg.

working together
Bench Press
More than one joint to create a movement
 Joints
 Eg.
working together
Bench Press
Specificity and Point of Failure

Specificity
 Specific
 Eg.

exercises work specific muscles
Bicep curls work your biceps
Point of Failure
 The
point where you physically can’t do another
repetition.
 Important for Progressive Resistance Overload
 Eg.
Rep range of 10-15
Progressive Resistance Overload

The systematic and safe way to gradually overload
the body. We must overload the body to get the
body to change.
 Circuit
Program
 Hypertrophy
 Hypertrophy Split Program
 Endurance Program
 Maximum Strength
 Personal Program
Anatomically Correct Movements and
Contraction Control

Movements
 Most
efficient and natural movement of the body
 Provides greatest range of motion
 Allows maximum training

Contraction Control
 Speed
of movement
 Controlled movements keeps muscle tension up
 More results from exercise
Symmetry and Range of Motion

Symmetry
 Balance
in body
 Left
side vs Right side
 Upper body vs Lower body
 Strength
in all directions
 Helps prevent injury

ROM
 Helps
keep muscles long, thus flexible.
 Greater flexibility allows muscle contraction over
longer distance, this means more force.
STRENGTH
The Stress Rest Principle
RECOVERY
A
B
A
A
GROWTH
RECOVERY TIME IN DAYS
The body needs at least 2 days (48 hours) to
recover. The greater the intensity the more
recovery time required.
FITT Principle

Frequency
 How
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Intensity
 How
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hard?
Time
 How
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often?
long is my workout?
Type
 Type
of exercise
 Specific movements of specific muscles
Health Benefits of Weight Training

Raise your metabolism
 Muscles
demand energy which in terms give you energy
 Use more food

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Change your appearance in a healthy way
Increase bone density
 Sensible
density.
weight training programs increase bone
Assessment Model

Self Awareness-What level am I currently at?
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Goal Setting-Where do I want to be?
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Build a program based on goals and test results
Carry Out Plan-Do the work and follow through!
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Develop task based measurable goals
Planning-Make a plan to correct weakness!
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Testing, measuring and evaluating
Make things happen, take charge.
Reassess-What level am I currently at?
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Go back to step 1

Testing, measuring and evaluating