Download Study Guide

APF PowerPoint: Unit 1
BASIC DEFINITIONS
•Repetition – one complete movement of an
exercise. Repetition consists of concentric and
eccentric muscle actions.
•Set – group of repetitions performed
continuously without stopping. A set is usually 1
to 15 repetitions.
Overload (Progressive)- The practice of
continually increasing the stress placed on the
muscle as it becomes capable of producing
greater force or has more endurance
BASIC DEFINITIONS
• Power – How fast you can complete a given
repetition with proper form and technique.
• Repetition Maximum (RM) – maximum number
or repetitions per set that can be performed at
a given resistance with proper lifting technique.
• Intensity - The percentage of the 1RM or any
RM for the exercise. Intensity is closely related
to Power Output. The minimal intensity to
result in increased strength is 60% to 65%
of the 1RM.
ORDER OF EXERCISE
•Exercise order can have an impact on the training
stimulus stress level in a training session.
•Larger muscle groups or multi-joint lifts first.
Safety Aspects: Technique
•WHAT IS PROPER FORM? “5 Absolutes”
1) Balanced Athletic Position
2) Intended Muscles Move; Other Muscles Stabilize
3) Controlled Full Range of Motion at proper tempo
• Power – Fast
• Strength – Down in 3 up in 2
• Bulk – Down in 4 up in 2
• Endurance – Down in 3 up in 2
4-5) Adjust the equipment you are using to proper
settings and resistance
Safety Aspects: Breathing
•Exhaling during lifting of resistance and
inhaling during lowering of the resistance
•Holding your breath during the lifting phase
results in elevated blood pressure which
requires more energy.
WEIGHT BARS
EZ-Curl - 30 lbs
Training Bar – 35 lbs.
Olympic – 45 lbs.
Hex Bar – 55 lbs
Training To Failure
•Training to Failure is also referred to as Maximal
Voluntary Muscle Action (MVMA)
•In order to make significant strength gains MVMA
has to occur at some point during the set.
•This may be a 1RM or at the last few reps of a
10RM
• Studies have proven that over an 8wk (APF?)
training program that the use of MVMA can
promote very significant strength gains
SAFETY ASPECTS
•Chances of injury can be greatly reduced or
completely removed by:
•Using correct lifting techniques
•Spotting
•Proper breathing
•Proper warm-up
•Proper volume of weight
•Maintaining equipment in good working
condition
•Wearing appropriate clothing
Safety Aspects: Proper Spotting
•Purposes
• Ensure Safety of Participants
•Assist trainee with exercise
• Must be strong enough
• If you are truly lifting to failure you need to have a
spotter
•Motivate, encourage, and coach a partner
•Summon help if an accident occurs
•Spotters Should – MOTIVATE, ENCOURAGE,
& ASSIST
BASIC DEFINITIONS
•Concentric Muscle Action – muscles involved are
shortened. Contraction where the force is greater
than the resistance.
•Eccentric Muscle Action – muscles involved are
lengthened in a controlled manner. In
eccentric muscle action the force is less
than the resistance.
•Strength – the maximum amount of force a
muscle or muscle group can generate in a
specific movement pattern at a specific
velocity of movement.
PRIMARY vs. ASSISTING MUSCLES
•When learning the different lifts of the day we will
cover primary and assistant muscle groups.
•Primary movers are the main muscle groups
responsible for completing the
action/movement. Typically they are the larger
muscles in the body.
•Assisting muscles are typically the smaller
muscle groups but are necessary to complete
the action.
Resistance Training Systems
Resistance training systems refer to formats of weight
training in reference to volume of weight, periodization,
choice of exercises, and set & repetition combinations
•
Some systems have been scientifically proven to result
in greater increases in strength, power, or hypertrophy
than other training systems
Common mistakes when examining a program:
• Assuming that because a champion weight lifter, body
builder, or even friend, has success with it that it is best
for you
• Assuming that a training record/log is a waste of time.
A Training record documents a person’s exact
response to a specific program.
Training Volume
• The higher the training volume, the higher the
muscular hypertrophy.
• Larger training volumes appear to be important
when the goal is:
1. To decrease % body fat
2. To increase lean body mass
3. Muscular hypertrophy
• Larger training volumes result in a slower
loss of strength gains after cessation of
training.
Training Volume
• The total amount of work / in a training session
/ in a week / in a month / in a year.
• The total amount of weight lifted.
• It is the sum of the poundage of every repetition
performed.
• Example: 8 repetitions of 250 pounds = 2000
pounds lifted. 3 sets of that are 6000
pounds lifted.
Periodization
• The variation in the training volume and
intensity.
• It is extremely important for optimal gains
in strength.
• Generally lifting plan that covers 8 to 12
weeks.
• Within this time period, a lifter varies their
weight, sets, and rep combinations
Periodization
• Generally a lifting plan that covers 8-12
weeks where the lifter varies their weight,
sets, and rep combinations.
• There is a progressive variation in training
volume and intensity yielding optimal gains
in strength.
• An example for the first 3-4 weeks would
be performing lifts at 65% of 1RM, 3 sets,
12/12/failure and then progressing to 75%
of 1RM, 3 sets, 10/10/failure in weeks 5-8.
Periodization
Typically for athletics
• Off-season - 3 month period to develop
maximum strength gains.
• Pre-season - 3 month period to continue
strength gains and integrate sport skill
development.
• In- season - 3 month period to maintain
strength level.
• Post-season - 3 month period to re-establish
basic strength program.
Multiple Set System
This system has attracted the most research
because it appears to be most effective system.
• Performing a 5-6 RM of at least 3 sets has
shown to be the optimal intensity for strength
increase
• Multiple set training with no change in variables
for an extended period of time, typically results
in plateauing
**The majority of training systems are variations
of the multiple-set system**
Single Set System
Gains in strength using a single-set system have been
demonstrated through many studies.
When compared to multiple-set training, single-set training
(1 set of 10 repetitions) results in significantly smaller
strength gains.
Due to the smaller amount of training volume, the singleset system does not support long-term strength gains.
**The single-set system appears to be most beneficial to
those that have very little time for training or for a specific
3-4 week in-season training.**
Lift of the Day
•
CYBEX SEATED ROW
• Primary: Latissimus Dorsi,
•
•
•
•
•
Rear Deltoids, Rhomboids
Assisting: Biceps
Adjust pads to allow for full
arm extension
High grip vs. Low grip
Sit upright with back flat
and straight
Pull toward chest with
separation of hands to
allow arms to pull as far as
possible
Dumbbell Fly
•
•CHEST FLY
•PECTORALIS, ANT.
DELTOIDS
•Back flat on bench, feet
on floor
•Dumbbells are held
directly over the chest
with arms extended
straight
•Dumbbells lowered in a
wide arc until they are
level with shoulders or
chest
•Wrists are rigid and
elbows slightly flexed
•Raise dumbbells to
starting position using a
wide arc pattern until
weight is centered over
chest
•Spotter helps at forearms,
not elbows
Lunges
LUNGES:
QUADRICEPS,
GLUTES, HAMSTRINGS
Body weight or added
weight
Full stride with forward
leg bent at 90 degrees
Forward knee over toe.
Not beyond.
Back leg 90 degrees to
straight
Upright posture:
shoulders back, chest
up
Standing Bicep Curl
Standing bicep curl:
Stand erect, feet at shoulder
width
Supinated grip at shoulder
width
Raise bar with arm action
only, do not arch the back,
jerk, or bounce bar
Finish movement with
biceps fully flexed and bar
held high
Many variations of other
bicep curls: alternating,
hammer, preacher, machine,
concentration, etc.
Tricep Kickback
TRICEP KICKBACKS:
TRICEPS
Balanced bent over posture
Hold elbow high and constant
Weight starts in hanging
position
Slowly extend arms to straight
position with elbow remaining
stationary
Slowly return weight to
original position
Avoid pendulum swing with
arm
Upright Row
Upright Row:
Upper trapezius,
deltoids, biceps
Overhand grip bar with
hands approx. 6” apart
Slight bend in knees
with upright posture,
shoulders back, head
and chest straight
forward
Begin position is arms
extended straight down
Lead with elbows as bar
is pulled to a finish
position directly under
chin with elbows up
and even with ears
Roman Chair
Low Ab Flexion: for all execises
you want controlled movement
• Knees to Chest
• Legs Straight
• Legs Straight w/ Resistance
Dips:
• Triceps, anterior deltoids,
pectorals
• Start with arms extended
supporting body weight over
handles
• Lower body slowly with upper
arms parallel to the floor and
elbow bent at 90 degrees
• Press body back to start
position
Back Squat
•
•
•
•
•
•
•
•
•
•
Primary: Gluteus, Quadriceps, Hamstrings
Assisting: Full body as stabilizers (Core)
Balanced athletic stance
Feet shoulder width
Bar balanced on upper trapezius
Back flat
Eyes and head straight forward
Lower to thighs parallel to floor
Brief pause at each end of R.O.M.
Spotter behind lifter and ready
Back Squat
Bench Press
Primary: Pectorals
Assist: Deltoids, Triceps
Back flat on bench
Grip evenly balanced from center
Grip varies depending on emphasis
Forearms perpendicular to bar at sticking point
Bar touches midline of chest (no bounce, no
arched back)
• Extended position directly over shoulders
• Spotter provides balanced assistance
•
•
•
•
•
•
•
Bench Press
Lift of the Day
LEG EXTENSIONS
• Primary: Quadriceps
• Torso erect, back flat,
hips on pad
• Slowly raise weight
until legs straight.
Pause at full extension
• Slowly lower weight
until knees are fully
bent and weight barely
touching stack. Pause
at flexion
Lift of the Day
Leg Curls
Primary: HAMSTRINGS
Adjust to machine fit
Legs start straight
Flex hamstrings until
heel as close to buttocks
as possible. Full R.O.M.
• Pause in the flexed
position
• Slowly lower weight until
legs return to straight
position.
• Pause at full extension.
Do not swing weight with
momentum providing the
force.
•
•
•
•
Lift of the Day
Incline Press
• Primary: Upper
pectorals
• Assisst: Deltoids,
Triceps
• Back remains flat
against pad
• Hips lower than knees
• Balanced grip
• Bar touch top of chest
• Movement straight up
from chest
Lift of the Day
Shoulder Press / Military Press:
• Primary: DELTOIDS
• Assisting: TRICEPS
• Stand with feet wider than shoulder width and a
•
•
•
•
•
slight bend in the knees
Barbell is held at shoulder width
Bar is press straight up from shoulders until arms are
fully extended
Bar is returned to original starting position
Spotter assists from behind lifter
Variations: Hammer Strength, Dumbbells,
Barbell, and Bands
Shoulder Press
Lift of the Day
Swiss Ball Crunch
• Primary: Upper
abdominals
• Low back resting on ball
• Curl trunk forward, upper
chest toward pelvis
• Hold 2-5 seconds in
crunched tucked position
• Added challenge by
keeping arms behind
head
Flexibility
Flexibility – the ability to move a joint through normal range of motion (explanation
required)
Benefits of good Flexibility:
Improves physical and athletic performance
Decreases the frequency and severity of injuries
Decreases muscle soreness and recovery time
Joint health – insures long term benefits of mobility
Improves posture and prevents low back pain and injuries
Relaxation and stress management
Flexibility Training Guidelines
Use a variety of stretching modes such as dynamic, static, or a functional warm up
Static stretching - A stretch is held in a challenging but comfortable position for a
period of time, usually somewhere between 10 to 30 seconds. Static stretching is the
most common form of stretching found in general fitness and is considered safe and
effective for improving overall flexibility.
Dynamic Stretching - Active movements of muscle that bring forth a stretch but are
not held in the end position.
Functional/Dynamic warm up - a series of sport specific movements that are
designed to prepare the muscles for performance and are done in a safe and
controlled fashion. Dynamic stretching used but also movements to increase heart
rate and increase blood flow which, in turn, warms up the muscles.
Perform at least one major stretch for each major muscle group of the body
Stretch to the point of mild discomfort, not pain
Stretch both sides of the body and opposing muscle groups. Balance.
Stretch the target muscle groups in different planes to improve overall range of
motion at the joint
Increase intensity and duration gradually over time. Stretching + time = improved
flexibility
Stretching after warm ups and /or workouts is more effective for increasing flexibility.
Lift of the Day
SHOULDER PRESS:
•
DELTOIDS, TRICEPS
•
Stand balances with feet wider
than shoulder width and a slight
bend in the knees
Barbell is held at shoulder width
Bar is press straight up from
shoulders until arms are fully
extended
Bar is returned to original
starting position
Spotter assists from behind lifter
Variations of Hammer Strength,
Dumbbells, Smith Machine, and
Barbell
•
•
•
•
•
Flexibility Basics
Flexibility: the ability to move a joint through the normal
range of motion
Flexibility is:
Adaptable: increases with regular program of stretching
Specific: Flexibility in one joint does not mean good
flexibility in a another joint.
Flexibility can be achieved through stretching.
Static: Holding a stretch at the end of a joints ROM
Dynamic: Continuous stretching with movement
Flexibility Cont.
Benefits of Good Flexibility
• Injury Prevention
• Decreased Muscle Soreness
• Improved Athletic Performance
• Healthy Joints
• Good Posture
• Healthy Lower Back
Guidelines for Flexibility Training
• Warm muscles first, then stretch
• Stretch to mild discomfort and not pain
• Hold Stretch 10-30 sec, rest 30-60 sec, repeat
• Increase intensity and duration over time