Training Concepts Mr Zaneto Metuchen High School Grade

Training Concepts Mr. Zaneto Metuchen High School Grade 11 Health Education

Isometric Contraction Static contraction- no movement Muscle size and shape will not change during exercise. Advantages: Exercises can be done anywhere without any special equipment.

Isometric contraction Disadvantages: Does not train the heart or lungs. Does not maintain full range of motion for activity for the muscles being exercised. May cause problems with individuals with high blood pressure. May not be good for those with heart problems.

Which exercise is isometric? . . . 1. Front Plank 2. Push Up 3. Pull Up

Isometric Holds

Isotonic Exercise Lengthening and shortening of muscle fibers through a variable resistance This type of exercise will solve all disadvantages of isometric contraction. Movement and resistance is required. You may need equipment. You can do this with body weight.

Which exercise is isontonic? 1. Wall Squat 2. Front Plank 3. Bicep Curl

Isotonic

Isokinetic Exercise that involves movement under and equal and uniform resistance and speed throughout. You need specialized equipment for this type of training. Nautilus cam system, some cybex, and biodex machines.

You can fin isokinetic machines in any gym? 1. Yes 2. No 3. Maybe

Isokinetic

Increasing strength Dependant on: Gender- growth hormones. Body type Types of exercise used (isotonic, isometric, isokinetic, high resistance, low resistance, or a combination of them all.

Testosterone is legal to take? 1. Yes 2. No 3. Abstain

Power Strength Training Vigorous very heavy load exercises Low repetitions Increase in blood supply to the muscle, increases in efficiency-strength increases. Affects fast twitch muscle fibers by high overloading through short work periods (Bursts).

Endurance Strength Training Resistance for longer working periods. Affects slow twitch muscle fibers Will not increase muscular size Endurance training will increase contractile fibrils, increased efficiency, and increased strength. Isotonic work best

TRX Endurance Training

Spartan 300 workout The now legendary: "300 Reps Workout", a. k. a. “This is Sparta" 25 pullups, 50 deadlifts with 135 pounds, 50 pushups, 50 jumps on a 24 -inch box, 50 floor wipers, 50 single-arm clean-and-presses using a 36 -pound kettlebell, and 25 more pullups. A common misconception is that they did this workout over and over again. Mark Twight isn't in to repeating workouts often with his athletes. In fact, most of the workouts were probably randomzied. They very rarely, if ever, would they do the same workout twice.

Muscle Atrophy Loss of size, strength, and tone. Nerve supply to muscle fibers is destroyed causing muscle fibers to degenerate. Six months to two years will affect muscle fibers to degenerate to about one quarter of normal size.

Opposite of Atrophy? 1. Hypo-trophy 2. Hyper-trophy 3. Dyna-trophy

Heat Production Energy is lost in the form of heat with exercise Heat is given off from the muscle before and after contraction. Heat is the wasted product of glycolysis and oxidative metabolism. CO 2 and water are also waste products of energy production.

Cardio-Vascular Exercise Right time to exercise Whenever you can find time. Not good to do after meals. The blood is utilized for digestion. May not be good for some people in the early morning.

Warm-Up Dynamic flexibility before activity Movement and stretching at the same time. Increases muscle flow and increases muscle flexibility Static stretching after activity is over.

Choosing exercises Mode: Type of exercise Intensity Duration Frequency Evaluation

Favorite athletic apparel? 1. Nike 2. Adidas 3. Reebok 4. Asics 5. New Balance

Proper clothing to use “We must protect this house” Underarmor, Nike, and Adidas technology Cold gear Warm gear Proper footwear is essential for training Pronator (Flat footed) Supinator (High Arch)

Drugs and Exercise Should you try to reduce fatigue with drugs? Creatine? Normal body reaction to exercise No drug relieves fatigue just disguises it.

Amphetimines Speeds up central nervous system Disguises fatigue Does not enhance performance May have adverse effects on the heart and cardio-respiratory system. Even OTC Pseudophedrine is banned by the NHL.

Depressants Slows down CNS Numbness covers up the pain Does not enhance performance May have side effects on the heart.

All student athletes in New Jersey are tested by the NJSIAA? 1. True 2. False

Anabolic Steroids Unnatural chemical body build up Natural and Synthetic form of Testosterone or Estrogen. Male and Female Sex Hormones.

Anabolic Steroids Accelerates Muscle mass build up Increase in strength after working out. Sexual problems may arise Masculization of women (cannot be reversed) Potential problems with cancer, high blood pressure, high cholesterol Roid Rage Unfair advantage.

Dead from Steroids