transcript
- Slide 1
- Muscles & Exercises FINAL REVIEW Bellingham High Strength
& Conditioning
- Slide 2
- Muscles of the upper body Pectorals Flat Bench Press Flat
Machine Bench Press Flat Dumbbell Bench Press Flat Machine Flys
Flat Dumbbell Flys Flat Push Ups
- Slide 3
- Muscles of the upper body Trapezius Barbell Upright Rows
Dumbbell Upright Rows Dumbbell Shrugs Barbell Shrugs
- Slide 4
- Muscles of the upper body Biceps Standing Barbell Curls
Standing Dumbbell Curls Barbell Preacher Curls Dumbbell Preacher
Curls Twenty-Ones Incline Dumbbell Curls Seated Dumbbell Curls
Seated Hammer Curls Standing Hammer Curls
- Slide 5
- Muscles of the upper body Triceps Tricep Cable Pressdowns
Reverse Cable Pressdowns Triceps Rope Pressdowns Lying Triceps
Presses Standing Triceps Presses Close Grip Bench Presses Dumbbell
Kickbacks
- Slide 6
- Muscles of the upper body Deltoids Military Presses Dumbbell
Presses Power Clean & Press Front Dumbbell Raises Front Barbell
Raises Dumbbell Lateral Raises
- Slide 7
- Muscles of the upper body Latissimus Dorsi Wide Grip Lat
Pulldowns Wide Grip Pull Ups One-Arm Dumbbell Rows Bent-Over
Barbell Rows Bent-Over Dumbbell Rows One-Arm Cable Rows Seated
Cable Rows
- Slide 8
- Muscles of the upper body Rectus Abdominis Medicine Ball
Crunches Machine Crunches Feet-In-Air-Crunches Feet-On-Floor
Crunches Flat Bench Leg Raises Front Leg Scissors
- Slide 9
- Muscles of the upper body Obliques Oblique Crunches Side
Oblique Crunches Medicine Ball Twists Side Medicine Ball Toss
- Slide 10
- Muscles of the lower body Gluteals Squats Leg Press Front Lunge
Reverse Lunge Glute-Ham
- Slide 11
- Muscles of the lower body Hamstrings Hyperextensions Single Leg
Curls Straight Leg Barbell Deadlifts Dumbbell Deadlifts
Glute-Ham
- Slide 12
- Muscles of the lower body Quadriceps Single Leg Extensions Hack
Squats Front Squats Squats Leg Press Front Lunge Reverse Lunge
- Slide 13
- Muscles of the lower body Gastrocnemius Standing Barbell Calf
Raise One-Leg Barbell Calf Raise Standing Dumbbell Calf Raise Leg
Press Calf Raise One-Leg Press Calf Raise
- Slide 14
- Principles of Training SPECIFICITY- The activity performed must
be specific to the desired effect. An example, muscle strength
training may not lead to flexibility; flexibility training may not
help cardiovascular endurance. Also, each area of the body must be
worked on specifically for strength, endurance, and flexibility.
However, it is possible to design a program that improves more than
one aspect at a time.
- Slide 15
- Principles of Training OVERLOAD- In order to improvement in any
area of fitness, the workload must be greater than that to which
the individual is accustomed. REVERSIBILITY- "If you don't use it
you lose it." With no training, the effects of training will be
lost. This is called atrophy. PROGRESSION- The overload should be
gradual and moderate within minimum and maximum limits to prevent
soreness and injury.
- Slide 16
- Principles of Training REGULARITY --- F.I.T.T. The activity
must be performed on a regular and frequent basis with an adequate
amount of intensity and time in order for improvement to occur.
Frequency---Exercise must be performed at least 3 times a week for
improvement to be seen. Intensity-- You must continue to use the
overload principle to see improvement. If exercise intensity is too
low, no improvements will be made. Time-- You need to exercise at
least 30 minutes at a time for maximum benefits. TypeThe exercise
you choose to do.
- Slide 17