For teens and adults

1. Strength Training For teens and adults By: Doug Barok

2. Objective • What is Strength • Different types of strength • Benefits of strength training • Strength training programs • Understanding rest periods • Examples of exercises

3. What is Strength • The ability of a muscle to exert single maximum force against a resistance. • Strength can be developed in many difference ways. Examples: weight training, plyometric training, and suspension training

4. Benefits • Increased bone density • Strengthens joints • Improves balance and stability • Improves posture • Increases Strength Builds a strong heart

5. Types of Contractions • Concentric Contraction • Eccentric Contraction • Isometric Contraction

6. Concentric Contraction • Concentric contraction is a type of muscle contraction that shortens the muscle to generate force • Muscle fibers and tendons shorten during contraction • Most common contraction displayed in the gym • During a dumbbell curl as you raise the weight, the Biceps brachii is being contracted, and shortened

7. Eccentric Contrations • An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. • Muscle fibers and tendons are lengthening while contracting. • During a dumbbell curl as you lower the weight, the Biceps brachii is lengthened.

8. Isometric Contraction • During an isometric muscle contraction there is no change in the length of the muscle. • There is no movement at the joints • Muscles fibers are still being fired • Increase strength without placing stress on the joints. Isometric Contraction

9. Strength Building Methods • Weight-lifting • Crossfit • TRX suspension training • Yoga • Kettle-bell training Olympic weightlifting

10. Weight-lifting • Resistance exercise is any exercise where muscles contract against an external resistance. • Resistance comes from: Weight machines, elastic bands, Dumbbells and your own body weight. • Increases muscle strength significantly

11. Crossfit was founded in 2000 • Strength and Conditioning program designed to increase strength, increase cardio-respiratory endurance, and flexibility. • Includes aerobic exercise, body weight exercises, and Olympic weight lifting. • Example exercises: • Power Cleans • Burpees • The Snatch • Box jumps

12. TRX Suspension Training • Suspension training leverages gravity and your body weight to perform hundreds of exercises. • Variable levels of resistance. • Benefits: • Fast, effective total body workout • Builds a solid core • Increases muscular endurance • Cost effective

13. Yoga • When performing yoga you are putting your body into positions that you have to support with your muscles. • Form of isometric training • Benefits: • Increase strength • Increase muscle tone • Increase flexibility • Stronger core

14. Kettlebell Training • Kettlebell is a cast iron weight • Explosive type of training • Combines cardiovascular, strength, and flexibility training • Benefits: • Build strength • Increase endurance • Full body workout • Basic movements: • Snatch, Clean and Jerk, Swing

15. Squat • The squat is a compound, full body exercise • One of the best exercises to promote muscle growth • Primarily muscles:Gluteus Maximus, Quadriceps, Hamstrings • Secondary muscles: soleus, gastrocnemius, erector spinae, gluteus minimum/medias, transverse abdominus. How to Squat video

16. Bench Press • The bench press is a great exercise to build upper body strength. • Primary muscles: Pectoralis Major • Secondary muscles: Pectoralis Minor, Triceps, Anterior Deltoid

17. Deadlift • Full body strength exercise • Massive muscle gains in upper and lower body • Builds core strength • Primary Muscles: Erector Spinae, Gluteus Maximus, Quadriceps, Hamstrings, Adductors • Secondary Muscles: trapezius, rhomboids, flexors, rectusabdominus, gluteus medias/minimus Deadlift 101

18. Rest Periods • A rest period is the amount of time allowed between sets • Rest periods are an overlooked part of training • Rest periods between sets vary depending on your training goals and conditioning. Rest between sets to maximize your workouts

19. Rest periods Cont. • Goal: Intense, highly explosive, low rep activities for short duration • Who: • Weightlifters, powerlifters, football players, sprinters • Optimal Rest period between 3-5 minutes • Rest allows muscles to fully recover to produce the greatest muscular force. • Provides the greatest strength gains

20. Rest Period Cont. • Goal: Muscular Size, definition, muscular endurance • Who: • Bodybuilders, long distance runners, swimmers, wrestlers • Optimal Rest period between 30-60 seconds • Rest for the same amount of time as it took to complete the set • Creates high lactate levels improving endurance Cross country skiing takes a great deal of muscular endurance.

21. Reference Page • "Suspension Training With TRX - A Total Body Workout | TRX." Suspension Training With TRX - A Total Body Workout | TRX. N.p., n.d. Web. 16 Feb. 2014. • Smith, Jim. "Arnold Schwarzenegger." Schwarzenegger.com. N.p., 30 Jan. 2013. Web. 16 Feb. 2014. • Norwood, Peggy. "Discovery Health." Discovery Fit and Health. N.p., n.d. Web. 16 Feb. 2014. • "Muscle Physiology - Types of Contractions." Muscle Physiology - Types of Contractions. N.p., n.d. Web. 16 Feb. 2014.