Post on 06-Jul-2015
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Wael Abdullah AlnahdiID:H00237044
CID
Definition. Types of training. Types of muscles. Types of contractions. Benefits. Safety. Training methods. Components. Examples of exercises. Risk of injury. Conclusion.
Weight training is a common type of strength training for developing the strength and size of skeletal muscles.
Bodybuilding:focus on aesthetics and size .Strength gains are for
the purpose of
progressive overload for hypertrophy.
Weightlifting:what you do when you're in the gym.
Powerlifting:size gains are for the purpose of lifting heavier weights.
Concentric Contraction Eccentic Contraction
greater muscular strength.
improves muscle tone and appearance.
increases endurance and enhanced bone density.
Increases insulin sensitivity.
decreased visceral fat.
Increases GLUT 4 density
Reduces blood pressure.
Increases HDL cholesterol.
Decrease LDL cholesterol.
Stronger muscles improve posture.
Provides better support for joints.
Reduce the risk of injury from
everyday activities.
Speeds up the metabolic processes
in general.
burns more calories even at rest.
Super sets.
Drop sets.
Ultra slow reps.
Rest pause.
Partial reps.
Strength and Power
Maximal or near-maximal loads require longer rest periods.
Guidelines range from 2 to 5 minutes.
Hypertrophy
Short to moderate rest periods are required.
Typical strategies range from 30 seconds to 1.5 minutes.
Muscular Endurance
Very short rest periods of 30 seconds or less are required.
Muscle pull and strain.
Sprained ankle.
Shoulder injury.
Knee injuries.
Torn muscle.
Tendinitis.
wrist sprain or dislocation.
DEATH!!!