Get Pumped: Seated Strength Training Basics
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Group Fitness
v 2017 schedule (May 15–August 25) EEgroupgroup fitnessfitness MONDAY CLASS DESCRIPTIONS BARRE YOGA/SUNRISE YOGA 6:15 am Bart Feather Sunrise Yoga (60 min.) Barre is a fusion of ballet, Pilates, yoga and Yoga will develop inner and outer strength, 12:15 pm Yoga (60 min.) Cathy Feather strength training to the workouts, that increase stamina and flexibility and help you focuses on strength, flexibility, stamina and get centered through a blend of different 12:15 pm Bells, Bags & Ropes (45 min.) Dom Performance Center dynamic stability. Barre emphasizes the yoga traditions. This class links body, breath correct biomechanics of movement to and mind with focus on alignment and is 4:15 pm Mat Pilates (45 min.) Christie Feather increase strength, flexibility, stamina and appropriate to all fitness levels. dynamic stability. 5:00 pm Zumba (45 min.) Alex Klamath ZUMBA® BOOTCAMP Zumba is a high-energy dance aerobic 5:45 pm Bootcamp Blast (30 min.) Alex Klamath Looking for a booty kicking workout? Look workout. This class fuses together Latin/ no further! This class combines intervals of International rhythms and easy to follow TUESDAY cardio drills and muscle conditioning dance steps. Zumba feels more like a dance exercises to provide you with the ultimate party than a workout and leaves people 12:15 pm Cycle Circuit (60 min.) Kendra Rubicon workout. feeling fit and happy! BOOTCAMP BLAST 12:15 pm Mat Pilates (45 min.) Christie Feather Get all you need in a booty kicking SMALL GROUP FITNESS 12:30 pm Functional Fitness (45 min.) Janelle Performance Center workout in just 30 minutes. -
Facilities Guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a Weight Training Area Or Gym Or Fitness Room
facilities guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a weight training area or gym or fitness room A weight training area or gym as it is commonly known, is really an area where the players in a rugby club or school can safely and productively complete planned resistance training programmes. Younger players or age grade players should ideally be supervised at all times when training in the gym. Adult players ideally require supervised and qualified supervision as well but some exceptions can be made for small group use of the gym for adult players. No player of any age or stage of development should use the gym facility on their own without qualified supervision. This brochure is intended to provide information and guidelines in terms of setting up a gym, the type of equipment that may be used, suggested layouts and some possible alternatives for a resistance training area for clubs that do not have a ready made and available area in their club. Setting up a gym There are four key factors that need to be addressed when considering setting up a gym; • The size and general nature of the facility • The range of resistance training programmes that will operate • The costs associated with the facility and the running of the programmes • Qualified staff to run the facility and programmes 3 Size and general nature of facility Size: Floor: Depending on the programmes that are to be The floor surface should be of a strong resilient undertaken the size of the facility can range from structure. A timber floor is not a good idea as weight a small room (7m x 7m or approx 50m2) to a disks and other resistance training items will fall to the comprehensive spacious area that can occupy an area floor and damage the surface. -
Giant Set Body Weight Workout
GIANT SET BODY WEIGHT WORKOUT This 16 exercise workout is broken down to focus on 4 muscle groups. For each set complete all 4 exercises in a row (10 reps per exercise). Then rest 1 minute and repeat two more sets. After completing giant set move to the next muscle group. 16 EXERCISES TOTAL 4 MUSCLE GROUPS 3 SETS OF 10 PER EXERCISE 1 2 CHEST BACK 1 1 Standard Push Up Standard Pull Up Keep legs and back straight, lower down and push back up. Place hands shoulder-width apart and pull up body. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 2 2 Inner Push Up Inner Pull Up Keep elbows in towards body, lower to ground and push back up. Use inner grip handles. Keep elbows close towards body and pull up. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 3 3 Outer Push Up Outer Pull Up Keep back straight and try to widen hands as far as possible Widen grip and pull up toward the bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 4 4 Diagonal Push Up Reverse Grip Pull Up Stagger one hand a few inches from stance, lower to ground and push up. With palms facing you pull up toward bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. -
FITT Principle for Cardiovascular Fitness Cardiovascular Fitness Relates to the Body’S Ability to Generate Energy and Deliver Oxygen to Working Muscles
Cardiovascular Fitness—Activity 1 Name ________________________________________________ Date _________________ Class Period ___________ FITT Principle for Cardiovascular Fitness Cardiovascular fitness relates to the body’s ability to generate energy and deliver oxygen to working muscles. It is considered the most important component of physical fitness and is one of the best indicators of overall health. Aerobic exercises are best for developing cardiovascular fitness. Aerobic means “with oxygen” and includes continuous activities that use oxygen. Walking, biking, jogging, skating, or rowing are just a few examples of aerobic activities. Aerobic activities strengthen the heart and lungs, and make your working muscles more efficient at using oxygen. They also increase stroke volume (amount of blood pumped per heartbeat) and lower your resting heart rate to an average of 72 BPM (beats per minute). A resting heart rate varies. However, the lower your resting heart rate, the more efficient your heart is working. One long-term result of regular aerobic activity is cardiovascular endurance, sometimes called cardio-respiratory endurance. This is the ability of the body to work continuously for extended periods of time. Those who have a high level of cardiovascular fitness have lowered risks of adult lifestyle diseases, such as cardiovascular disease, type 2 diabetes, and obesity. Cardiovascular endurance increases your chances for living a longer and healthier life. It is important to know your FITT Principles so that you gain health benefits for your heart. Figure 3.1 illustrates the different FITT Principles. Figure 3.1 FITT Principle Table Beginner 3–5 days per week F Frequency of exercise How Often Moderate to High 5–7 days per week Beginner Less than 145 BPM I Intensity of exercise How Hard Moderate to High 145–186 BPM Beginner 20–30 minutes Copyright © by The McGraw-Hill Companies, Inc. -
Energy Expenditure During Acute Weight Training Exercises in Healthy Participants: a Preliminary Study
applied sciences Article Energy Expenditure during Acute Weight Training Exercises in Healthy Participants: A Preliminary Study Muhammad Adeel 1,2, Chien-Hung Lai 3,4, Chun-Wei Wu 2, Jiunn-Horng Kang 3,4, Jian-Chiun Liou 2, Hung-Chou Chen 3,5 , Meng-Jyun Hong 2 and Chih-Wei Peng 1,2,6,* 1 International PhD Program in Biomedical Engineering, College of Biomedical Engineering, Taipei Medical University, Taipei 110, Taiwan; [email protected] 2 School of Biomedical Engineering, College of Biomedical Engineering, Taipei Medical University, Taipei 110, Taiwan; [email protected] (C.-W.W.); [email protected] (J.-C.L.); [email protected] (M.-J.H.) 3 Department of Physical Medicine and Rehabilitation, School of Medicine, College of Medicine, Taipei Medical University, Taipei 110, Taiwan; [email protected] (C.-H.L.); [email protected] (J.-H.K.); [email protected] (H.-C.C.) 4 Department of Physical Medicine and Rehabilitation, Taipei Medical University Hospital, Taipei 110, Taiwan 5 Department of Physical Medicine and Rehabilitation, Shuang Ho Hospital, Taipei Medical University, New Taipei City 235, Taiwan 6 School of Gerontology Health Management, College of Nursing, Taipei Medical University, Taipei 110, Taiwan * Correspondence: [email protected]; Tel./Fax: +886-2-2736-1661 (ext. 3070) Abstract: Energy expenditure during weight training exercises produces great fitness and health benefits for humans, but few studies have investigated energy expenditure directly during weight training. Therefore, in this study, we aimed to determine energy costs during three training sessions Citation: Adeel, M.; Lai, C.-H.; Wu, consisting of three different exercises. -
Resistance Training
Resistance Training Resistance training can be intimidating, especially for a beginner. The more equipped you are with knowing the basics of weight training, the more confident you will be with starting your program. Gaining muscle does not have to take hours of working out in the gym. If you maximize your time, you can work out for as little as 30 minutes per session and still get the results you are looking for! Benefits Major Muscle Groups • Increase strength • Chest (pectoralis) • Shoulders (deltoids) • Tone muscles • Decrease fat • Back (latissimus dorsi, trape- • Abdominals and obliques • Decrease muscle loss (due to aging or zius and rhomboids) • Front of thigh (quadriceps) inactivity) • Front of arm (biceps) • Improve quality of life • Back of thigh (hamstrings) • Back of arm (triceps) • Strengthen bones • Calves (gastronemius) Getting Started 1. For the first 4-6 weeks of training, choose a weight that will allow you to complete 12-15 repetitions with minimal fatigue. 2. Start with large muscle groups first. 3. Lift the weights slowly to maximize the effectiveness and decrease risk for injury. Your muscles and their stabilizers (tendons and ligaments) need to adapt to the training. 4. Make sure to use proper form and technique for the exercise. If you cannot use the correct form while lift- ing a weight, chances are, the weight is too heavy! 5. There is plenty of time to increase weight in the future. Your body will benefit more when you lift weights correctly. Muscle Progression Choose a weight or resistance in which you feel fatigue between 8-12 repetitions. Adequate resistance is needed for muscles to grow. -
PE-1020: Weight Training 1
PE-1020: Weight Training 1 PE-1020: WEIGHT TRAINING Cuyahoga Community College Viewing: PE-1020 : Weight Training Board of Trustees: January 2021 Academic Term: Fall 2021 Subject Code PE - Physical Education Course Number: 1020 Title: Weight Training Catalog Description: Basic instruction in theory of using weights to improve muscular fitness and in fundamentals of correct lifting techniques using dumbbells, nautilus, universal and/or various other machines. Credit Hour(s): 1 Lecture Hour(s): 0 Lab Hour(s): 2 Other Hour(s): 0 Requisites Prerequisite and Corequisite None. Outcomes Course Outcome(s): Develop an individualized exercise program to build strength and endurance. Essential Learning Outcome Mapping: Not Applicable: No Essential Learning Outcomes mapped. This course does not require application-level assignments that demonstrate mastery in any of the Essential Learning Outcomes. Objective(s): 1. Assess his/or her individual fitness level and needs and design a program to improve his/her fitness levels. 2. Demonstrate knowledge of the physical fitness components and apply them to his/her individualized program. 3. Define proper flexibility technique and form for a variety of stretches. 4. Describe the different types of weight training exercises that can be used to build muscle fitness. 5. Describe the amount of exercise necessary to build strength and muscular endurance. 6. Develop a program of lifetime weight training activities. 2 PE-1020: Weight Training Methods of Evaluation: 1. Practical examination 2. Written evaluation 3. Attendance/participation 4. Program design project 5. Workout journal/log Course Content Outline: 1. Pre and Post fitness testing a. Resting, Exercise, and Recovery Heart Rate recommendations b. -
PED 903 Course Title: Walking for Fitness
Center for Professional Development 1717 S. Chestnut Ave. Fresno, CA 93702-4709 (800) 372-5505 http://ce.fresno.edu Independent Study Course Syllabus Course Number: PED 903 Course Title: Walking for Fitness Online X Distance Learning Instructor: Carla Shearer Units: 3 Phone number: 719-481-9237 (Cell) Grade Level: K-12 Email: [email protected] Course Description: Walking for Fitness is designed to stress the importance of cardiovascular, muscular, and mental fitness development for maintaining a healthy lifestyle. The course will help teachers and administrators acquire the knowledge, skills, and attitudes necessary for physical fitness through participation in a carefully monitored walking program. A variety of instructional information and teaching strategies adaptable for classroom use is also provided. Course assignments encourage participants to integrate specific national standards for physical education. Objectives for each lesson are modeled around standards-based learning as identified the Society of Health and Physical Educators (SHAPE). Evidence of learning is tied directly to stated objectives and is assessed via personal logs of scheduled fitness walks, fulfilled “fitness walking contracts,” student-taught lessons, a personal dietary journal, and a written fitness evaluation. Course Dates: Self-paced; students may enroll at any time and take up to one year to complete assignments. You have up to one year from the date of registration, and no less than three weeks (one week per credit), to complete the course. Course -
If You Don't Have the Budget Or Space for Larger Exercise Equipment, You
If you don’t have the budget or space for • Free weights or dumbbells help you build larger exercise equipment, you can still get muscle and don’t take up much room. great workouts with smaller and inexpensive • Similarly, a kettlebell weight is versatile pieces of equipment. In January, Self.com and affordable. You “can target and checked with trainers across the country to tone everything from your arms to your see how folks can make the best of home abs and your glutes.” workouts. • A fitness trampoline challenges your core as well as other muscles in your body. While outdoor activities like walking, running, Plus, it adds some fun to your workout! or biking are great, not everyone enjoys them or is able to take part due to current To check out more suggestions rounded up social distancing rules. So what home by the website, visit: https://www.self.com/ equipment do the trainers suggest? gallery/best-at-home-workout-equipment • A yoga mat. Even if yoga isn’t your jam, it’s handy for when you’re stretching, strength training, or doing core work. • Core sliders, or gliding discs, work on both carpet and hardwood floors. If your core routine or planks have gotten easy, add the gliding discs for a challenge. • The Lifeline Power Wheel increases balance, coordination, and stamina while strengthening your core and upper and lower body. • Ankle or wrist weights add some resistance to exercises you’ve already mastered. • Resistance bands are easy to bring to the office or travel as well as being used at home. -
Effect of Progressive Calisthenic Push-Up Training on Muscle
EFFECT OF PROGRESSIVE CALISTHENIC PUSH-UP TRAINING ON MUSCLE STRENGTH & THICKNESS A Thesis Submitted to the Graduate Faculty of the North Dakota State University of Agriculture and Applied Science By Christopher Joseph Kotarsky In Partial Fulfillment of the Requirements for the Degree of MASTER OF SCIENCE Major Department: Health, Nutrition, and Exercise Sciences March 2016 Fargo, North Dakota North Dakota State University Graduate School Title Effect of progressive calisthenic push-up training on muscle strength & thickness By Christopher Joseph Kotarsky The Supervisory Committee certifies that this disquisition complies with North Dakota State University’s regulations and meets the accepted standards for the degree of MASTER OF SCIENCE SUPERVISORY COMMITTEE: Kyle Hackney, Ph.D. Chair Bryan Christensen, Ph.D. Jason Miller, MS Approved: 3/24/2016 Yeong Rhee, Ph.D. Date Department Chair ABSTRACT Calisthenics, a form of resistance training, continue to increase in popularity; however, few studies have examined their effectiveness for muscle strength improvement. The purpose of this study was to compare progressive calisthenic push-up training (PUSH) to free weight bench press training (BENCH) as techniques to develop muscle strength and thickness. Twenty-three healthy, moderately trained males (mean ± SD: age 23 ± 6.8 years) were randomly assigned to PUSH (n=14) and BENCH (n=9), and trained three days per week for four weeks. Muscle thickness, seated medicine ball put, one repetition max bench press (1RM), and push-up progression (PUP) were measured pre- and post-training. Results revealed significant increases in 1RM (p<0.001) and PUP (p<0.05) for both groups post-training. The increase in PUP, however, was significantly greater for PUSH (p<0.001). -
What Is Physical Fitness
Physical Fitness and You Chapter 3 Lesson 1 What is Physical Fitness • Definition: The ability to carry out daily tasks easily and having enough reserve energy to respond to unexpected demands. • Physical Fitness consists of the following five components: body composition, flexibility, muscular strength, muscular endurance, and cardiorespiratory endurance. Benefits of Physical Fitness • Your level of fitness effects all aspects of your health, physical, social, and mental emotional. Physical fitness has many benefits including the following: • Physical Health • Reduces your chances of acquiring diseases such as cardiovascular disease and obesity. • Allows you to be more active and capable at any age • Gives you higher energy levels for longer periods. • Improves your posture Benefits of Physical Fitness cont. • Mental and Emotional Health • Makes you intellectually more productive • Provides relief from stress • Helps control depression • Gives you a sense of pride and accomplishment for taking care of yourself • Contributes to positive self-esteem because you will look and feel better about yourself. • Social Health • Reduces stress that can interfere with good relationships • Gives you the opportunity to interact and cooperate with others • Builds self confidence making you better able to adapt to social situations Basic Components of Physical Fitness • Body Composition- the ration of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. • Flexibility- the ability to move a body part through a full range of motion. • Muscular Strength- the amount of force a muscle can exert. • Muscular Endurance- the ability of the muscles to perform difficult physical tasks over a period of time without causing fatigue. -
6 Stretching
6 STRETCHING When muscles are trained through conditioning How to Stretch Correctly exercises they can become tight . Stretching extends the muscles, helping them relax and maintain flexi- The stretch should be held for approximately 10 bility. It also relieves stress and contributes to men- to 30 seconds, and only to the point where mild tal as well as physical health . Stretching exercises tension is felt in the muscle . Relax as the stretch is should always be included in warm-up and cool- held . Mild tension in the muscle should subside as down routines for muscle conditioning or sports. the position is held . If it does not subside, ease There are two basic kinds of stretches : static tension on the muscle to a comfortable degree of and dynamic. A static stretch is one in which a tension where the stretch can be held . After the first position or a posture is extended and held for a stretch has been held, come back to the resting period of time . Yoga is an example of static stretch position completely before the next stretch. exercise. Most of the stretches included in this book The second stretch for the same muscle group is are static exercise. Dynamic stretching involves called the "developmental stretch" In this stretch, range of motion, such as in calisthenics and aerobic try to move a fraction of an inch further than the dance. Some of the calisthenics in Chapter 5 involve first stretch, creating a mild tension of the muscles dynamic stretching. People just beginning an exer- while holding the stretch for the same number of cise program should concentrate on static stretching, seconds as the first one.