PAF
EACH AND EVERY FITNESS
PLAN MUST HAVE A
COMPONENT OF
EXERCISE AND
NUTRITION
Types of Contractions
Concentric vs. Eccentric
Concentric
(shortening)
LIFTING
Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
PARTs of the Workout
Every exercise has as its primary target a
muscle group within one of the six weighttraining “body areas.”
Shoulders
Arms
Back
Chest
Abdominals
Legs
PARTs of the Workout
Term to Know
A repetition, or rep, is the most
basic component of a
resistance-training program.
Repetition (rep)
One completion of
an activity or
exercise.
PARTs of the Workout
Term to Know
If you do ten push-ups, one
right after the other, you have
done one set of ten reps.
Set
A group of
consecutive
reps for any
exercise.
PARTs of the Workout
Term to Know
In a typical workout, you will
do several sets of several
different exercises.
Exercise
A series of
repetitive
muscle
contractions
that build
strength and
endurance.
COMPOUND VERSUS
ISOLATION EXERCISES
1. What Are Compound Exercises?
….exercise that uses a wide variety of
movements through a wide range of motion
2. What Are Isolation Exercises?
…exercises that work only one muscle or
muscle group and only one joint at a time.
Examples of isolation exercises include the
biceps curl or the quadriceps extension.
COMPOUND EXERCISES
…exercise that simulates
real-life activities and
uses a wide variety of
movements through a
wide range of motion
•Quads: Squats, Front Squats, Leg Presses
Hamstrings: Stiff-Legged Deadlift, Lying Leg Curl
Back: Pull-up, Bent Over Row, One Arm Dumbbell Row
Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip
Dips
Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs
Triceps: Lying Triceps Extension, Close Grip bench Press, Pushdowns,
Seated Triceps ext.
Biceps: Standing Barbell Curl, Seated Alternate Dumbbell Curl, Preacher
Curl
Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise
ISOLATION EXERCISES
Isolation means: to set apart or cut off
from others
•… exercises work only one muscle or
muscle group and only one joint at a time
Chest
1. Cable Crossovers
2. Wide Grip Bench Press
3. Dumbbell Decline Press
Shoulders
1. Bent Over Dumbbell
Raise
2. One Arm Front Cable
Raise
3. Lying One-Arm Lateral
Raise
4. One-Arm Dumbbell
Raise
Back
1. Straight-Arm Pull Downs
2. Two-Handed Dumbbell
Rows
3. Stiff-Legged Good Morning
4. Barbell Shrug Behind Back
Arms
1. One Arm Preacher Curls
2. Alternate Hammer Curl
3. Reverse Barbell Curl
4. Overhead One Arm Cable Extension
5. Decline Dumbbell Extension
Legs
1. Leg Extensions
2. Standing Leg Curl
4. Calf Raise On The
Leg Press Machine
PRINCIPLES OF EXERCISE
There are a few fundamental
principles of exercise that
needs to be applied in order
to achieve success with an
exercise program
Overload
• Exercise that is conducted at a level of
intensity and /or duration which results in
achieving a training effect
Progression
• Gradual increase (FITT) intensity,
frequency, and/or duration of exercise over
a period of time
– Weeks, months, year(s)
Specificity
• Specific exercise performed to improve a
particular component of fitness
– endurance
Regularity
• Exercise conducted at regular intervals each week,
continuing throughout the year
TYPE OF
EQUIPMENT
Free Weights vs. Machines
• Free weights can be intimidating
– Machines help people feel comfortable
Cardiovascular Equipment
• What are we talking about?
– Treadmills
– Ellipticals
– Stationary Bikes
– Etc…
STRENGTH EQUIPMENT
• Free Weights
– BB, DB, Olympic plates
• Selectorized Machines
– Pin adjustment, weight stack
• Plate-loaded Machines
– Uni-lateral, Iso-lateral
STRENGTH EQUIPMENT
• Free Weights
– Dumbbells, barbells, weight plates
– Medicine balls, kettlebells
– Benches, racks, and trees
– More economical
– Proper training and supervision
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
• Selectorized Machines
– Single-stations or Multi “jungle gym”
– Cables, belts, pulleys, chains
– Novice
– Less stabilization required
STRENGTH EQUIPMENT
Nautilus Nitro
Cybex VR2
STRENGTH EQUIPMENT
Nautilus “Jungle Gym”
Nautilus Gravitron
STRENGTH EQUIPMENT
• Plate-loaded Machines
– Unilateral
– Iso-lateral (i.e. Hammer Strength)
– Everyone’s putting out plate loaded
– Better safety than free weights
– Heavier weight workouts
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
Hammer Strength Plate Loaded
Body Master
STRENGTH EQUIPMENT
STRENGTH EQUIPMENT
Platforms
Power Lift
•
•
FITNESS ROOM RULES
• Do not enter unless accompanied by a
teacher
• Follow your teachers instructions carefully
• Do not throw any objects, run, chase, or
horseplay- ever
FITNESS ROOM SAFETY
• Equipment can be dangerous
• CAREFUL WITH THE WEIGHT STACK- it CAN CRUSH BODY PARTS
• Do not slam or drop the dumbbells or plate loaded bar on the floor.
• Be cautious of others - do not disrupt others during workouts
• Use equipment correctly- improper use can cause injury
• All students are entitled to at least 7 minutes on a cardio vascular machine.
• The weights on the weight machines should never be “slammed”; the
student should be in control of the weight for the entire set.
• Each student must read and understand the enduring understandings for
each machine before they begin their set.
FITNESS ROOM RULES
• Wear appropriate workout clothing
• Wear appropriate shoes (closed toe shoes,
preferably tennis shoes or running shoes)
• Use proper spotting techniques when lifting free
weights or use of bench press
• Always warm up before working out
• Practice perfect form before lifting heavier
weights
• Check weights before you lift
• Be aware of your surroundings
• Stop working out if you feel dizzy
• When in doubt ask for help
EQUIPMENT USE
1.
Adjust weights
•
•
•
•
2.
Always adjust your own weight
Do not pull pin when weights are lifted
Place pin securely to ensure safety
Use light enough weight to lift 16 reps
without help
Adjust seat height (if applicable)
•
3.
Make sure exercise joint lines up with equipment joint/handles
Sit firmly on equipment
•
•
Place feet on ground
Grip handles firmly
ELLIPTICAL MACHINE
•
•
•
•
•
•
We only have two of them!
One person on at a time
Even amount of weight on foot pads
Face forward
Use legs & arms or just legs
Don’t try and kill the machine
TREADMILL
• Don’t hog it!
• Only the person on the treadmill can touch
the buttons and be on it
• Face forward on the treadmill
• No goofing off