physical education i & ii. 1. fitness acquired in the weight room 1. prepare, not compare common...
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Physical Education I & II
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1. Fitness Acquired in the Weight Room• 1. Prepare, not Compare• Common
misconceptions of the weight room
• Who can use the weight room at TG
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A. Lifestyle
• Fit people suffer from fewer diseases
• Strength Training can help prevent such diseases as
• Diabetes (Type II)• Heart Disease• Stroke• Osteoporosis• Obesity• Arthritis• Some mental illnesses like Depression
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B. Sports• Increases Strength• Increases Speed• Increases Power• Increases Endurance
• Increase Agility• Decreases injuries
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C. Self Esteem• Provides a
numerical indicator of progress
• How much could you lift when you first started and how much could you lift when you were done?
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D. Osteoporosis• The demineralization of the bones due
to lack of or a decrease in calcium
• Calcium can no longer be absorbed
• Affects primarily post menopausal women
• Estrogen and Progesterone necessary for absorption of Calcium
• 80-85% of people affected by Osteoporosis are women
• Maximum bone density occurs between age 30-40
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Osteoporosis Treatment
• 1. Calcium supplement (water soluble)
• 2.Hormone replacement therapy
• Synthetic Estrogen and Progesterone (Increase chances of heart disease and breast cancer, CDC Study)
• 3. Weight Bearing Exercise
• Lifting
• Walking
• Running
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E. Increased Strength• Overload Principal• An increase in
strength occurs due to a systematic and sequential increase in load(weight). A muscle responds to the increased load by adapting.
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Basic Concepts1. Rep (Repetition)• One complete lift performed F.R.O.M.
2. Set• A group of Reps performed at one time,
utilizing F.R.O.M.
3. F.R.O.M.(Full Range of Motion)• Entire range of motion a joint is capable of
performing• Strength is only gained in the range worked• Flexibility is only maintained in the range
worked
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Basic Concepts4.Flexion• Decrease angle of a
joint• Pull (with respect to
resistance & toward the midline of the body)
5. Extension• Increased angle of a
joint• Push (with respect to
resistance & away from the midline of the body)
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Basic Concepts6. Concentric Contraction• Controlled shortening of
the muscle• Positive contraction• Performed on a “2” count
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Basic Concepts7. Eccentric Contraction• Controlled lengthening
of a muscle• Negative contraction• Performed on a “4”
count
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Basic Concepts
8. Amount of weight to lift
• So that failure occurs at the 8-12th Rep
• (If you can perform 10 Reps for 3 sets weight should be increased next time)
9. Number of Sets
• Usually 3 (Depending on the phase)
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Basic Concepts
10. Safety Factors
• 1.Partner should
• Spot, Count, Observe
• 2. Secure all weight
• Using Clips, Clamps, and T Handles
• 3. Clean Up
• Clean machine after use, put all weights back in proper places, clean the room before dismissal
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Basic Concepts
11. Overload Principal
• An increase in strength occurs due to a systematic and sequential increase in load(weight). A muscle responds to the increased load by adapting.
(see increased strength)`
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Basic Concepts12. Sliding Filament Theory• Sarcomere is the smallest controllable tissue in the
body
• Groups of sarcomeres end to end make up a muscle
• Muscle contractions require NA, K, CA, O2, Glycogen and a Nerve cell
Cross Bridges Actin
Z Line
Myosin
Glycogen
Contracted MuscleRelaxed Muscle
Nerve Cell