Physical Education I & II. 1. Fitness Acquired in the Weight Room 1. Prepare, not Compare Common misconceptions of the weight room Who can use the weight.

Physical Education I & II

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

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

B. Sports• Increases Strength• Increases Speed• Increases Power• Increases Endurance

• Increase Agility• Decreases injuries

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?

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

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

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.

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

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)

Basic Concepts6. Concentric Contraction• Controlled shortening of

the muscle• Positive contraction• Performed on a “2” count

Basic Concepts7. Eccentric Contraction• Controlled lengthening

of a muscle• Negative contraction• Performed on a “4”

count

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)

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

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)`

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