Physical Education II:
Wellness Center
Training
•UNIT
OBJECTIVES:
•LEARNING
HOW TO DESIGN YOUR OWN
WORKOUTS, PAIRING EVERY PULLING EXERCISE
WITH AN OPPOSITE PUSHING EXERCISE
•MAKING
CONNECTIONS BETWEEN EXERCISES AND
MUSCLE GROUPS
BENEFITS OF RESISTANCE
TRAINING
 Fitness
enhancement and
maintenance
 Increase in bone density (prevention
for bone fractures & osteoporosis)
 Injury prevention and rehabilitation
 Ease of daily tasks, decrease fatigue
 Increased self-confidence
 Increase metabolism
Goal: To increase muscle strength and
endurance: OVERLOADING (F.I.T.)
**By increasing any of the F.I.T. variables, your body will
adapt to increased demands increasing strength and
endurance



F: Frequency (how many days a week you train):
Recommended minimum 2-3 days
I: Intensity (how much weight your lifting)
Recommended light to moderate to start
T: Time (how many repetitions and set you are doing)
Rec. 8-15 reps., 1-3 sets per muscle group
Principles of ResistanceTraining
 These
principles are key components
for injury prevention
***SAFETY IS OUR #1 PRIORITY
NEVER SACRIFICE FORM FOR
INCREASED WEIGHT OR REPS.
Principle 1:MOVE WEIGHT
SLOWLY and UNDER
CONTROL!!
 Crucial
for joint & ligament
protection
 2-1-2 Concept:
– 2 seconds to raise, 1 sec. pause, 2
seconds to lower
– F=ma
PRINCIPLE 3: BREATHE
 Exhale
when lifting weight and inhale
while lowering, ex. Martial artists
Principle 4: PROPER FORM IS
KEY FOR PREVENTING
INJURIES
 Always
keep back straight, never
rounded or curved
PRINCIPLE 5: STRIVE FOR FULL
RANGE OF MOTION IN ALL
EXERCISES
***ALL THE WAY UP AND DOWN***
PRINCIPLE 6: GOAL SETTING
 Recommended
repetitions per set:
–SIZE: 6-8 reps.
–STRENGTH: 8-12 reps.
–ENDURANCE / TONING: 12-15+
reps.
Optional: timed intervals: cardio
benefits added to strength and
endurance
*Some Cardio benefits= limited
rest between sets and exercises.
Principle 7:Muscle Balance
 For
every pulling motion, you need to
also include a pushing motion on that
same joint.
 That will make sure muscles pairs are
balanced, protecting your ligaments,
joints and tendons.
 Ex. of opposite muscle pairs: Bicep /
Tricep, Hamstring / Quadricep, etc.
Designing a workout
 Where
 For
do you start?
total body toning and
strengthening: try to hit all muscle
pairs on a regular basis
Upper Body Muscle Pairs

PULLING MUSCLES
Biceps
 Trapezius
 Latissimus dorsi


PUSHING MUSCLES
Triceps
 Pectorals (Chest)
 Deltoids (Shoulders)

BICEPS (Pulling)
 Motion:
 Primary
pulling or bending arm
Exercises:
– Curls (dumbbell, preacher, pulley, etc.)
TRICEPS (Pushing)
 Motion:
Pushing/ Extending arm
 Primary
Exercises:
– Overhead extensions
– Kickbacks
– Pulley machine push downs
Deltoids / Shoulders (Pushing)
 Motion:
upward “pushing”
movement of arm
 Primary
Exercises:
– Shoulder press
– Straight or bent arm raises
Latissimus Dorsi (Pulling)
 Motion:
Pulling down from an
overhead position
 Primary
Exercises:
– Pull-ups
– Lat pull down (bar on machine)
Pectorals / ( Pushing)
 Motion:
Pushing away from chest
 Primary
Exercises:
– Bench press
– Push-ups
– Bench dumbell flies
– Chest press (machine)
Trapezuis ( Pulling)
 Motion:
Pulling in toward chest
Primary Exercises:
-bent over rows
-upright rows
Core Muscles


PULLING
vs.
Abdominals /
Obliques


PUSHING
Erector Spinae (low
back, sides of low
back)
Lower body





Pushing Muscles
vs.

Glutes --------------------- 
Quadricep------------------
Gastrocnemuis------------ 
Outer hips (Abductor)---- 
Pulling Muscles
Hip Flexors
Hamstring
Tibialis Anterior
Inner Thigh
(Adductors)
Glutes
 Motion:
Pushing leg back or up
Primary Exercises:
-squats, lunges, bridges, leg
kickbacks
Hip Flexors
 Motion:
Pulling leg forward
Primary Exercises:
-band forward pulls, walks, forward
knee thrusts
Quadriceps
 Motion:
Pushing to extend leg
Primary Exercises:
Squats, lunges, leg extension machine
PROTECT YOUR KNEES
In a lunge or squat, shoulders are back and front knee is over heel.
Front knee should never go past the toe!
Hamstrings
 Motion:
Pulling leg in toward glutes
Primary Exercises:
-any leg curls
Gastrocnemius (Calves)
 Motion:
Pushing toes up or away
from body
Primary Exercises:
-calf/toe raises, band toe pushes,
jumping
Tibialis Anterior (Shins)
 Motion:
Pulling toes in toward knees
Primary Exercises:
-Band toe pulls
Hip Abductors (Outer Thigh)
 Motion:
Pushing leg out to side away
from body
Primary Exercises:
-band or cable side leg lifts
Hip Adductors (Inner Thigh)
 Motion:
Pulling leg in toward body
Primary Exercises:
-band or cable leg pulls