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Strength Training Program PDF

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Strength Training Program PDF Details
Strength Training Program
PDF Name Strength Training Program PDF
No. of Pages 105
PDF Size 5.23 MB
Language English
CategoryEnglish
Source www.nsca.com
Download LinkAvailable ✔
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Strength Training Program

Hey folks, here we are providing Strength Training Program PDF to all of you. A strength Training Program is a very important procedure to be followed because it will not only keep you healthy but also increase your mental capacity to do anything that requires a huge power.

As people are now more aware of their health and fitness after going through the covid 19 pandemic, they are now more likely to follow a proper diet and routine for their development and growth on a physical level because it will help them to fight any kind of virus.

Strength Training Program PDF – Strength Training Tips PDF

  • Warm up your primary muscles by doing warm-up sets before attempting to lift heavy weights. Your desired starting weight determines the needed number of warm-up sets; the heavier the desired starting weight, the more warm-up sets are needed. Ideally, your first warm-up set should be roughly 40-60% of your max.
  • When spotting, protect yourself at all times by paying special attention to your partner. Do not over-exert yourself by aiding your partner too much. If your partner can’t do the majority of work on their own, help them rack up the weights.
  • Breathe through your mouth when strength training; exhale when pushing/lifting weights away from your body and inhale when pulling/lifting weights toward your body.
  • Never “lock out” a joint (elbow/knee) when lifting weights; doing so can lead to serious injury.
  • Unless you are super-setting, rest for approximately 45-75 seconds between sets when using “light” weights and 2-3 minutes when using “heavy” weights; get a drink of water and/or stretch between sets.
  • Learn the names of the primary muscles of your body as well as all of the exercises that you use to train them; knowing the names and locations of the muscles will help you concentrate more when strength training, thus allowing for quicker, better results.
  • Remember, strength training is more mental than physical.
  • Squeeze your muscles at the peak of each contraction.
  • After strength training, give fatigued muscles a minimum of 48-72 hours to rest before strength training those particular muscles again.
  • Every now and then, follow the “opposite” guidelines for at least a week in order to “shock” your muscles. For example, if you are trying to “tone up” by using lighter weights, use heavier weights for a week and vice versa.
  • Do not work out the same muscle groups on consecutive days. Too much strength training without a significant amount of recovery time can tear the muscles down rather than build them up.

Strength Training Program PDF Overview

Students will be able to demonstrate:

  • A better self-image.
  • A greater appreciation for strength training and the understanding that it is a necessary component in the pursuit of lifelong fitness.
  • Exercises and techniques will undoubtedly aid them in their pursuit of lifelong fitness.
  • An understanding of the basic principles of strength training.
  • The ability to set up a strength training program designed to meet his/her needs that include at least two exercises for each primary muscle group of the body.
  • The ability to thoroughly stretch every primary muscle group.
  • Proper breathing and lifting technique for all exercises.
  • The ability to classify body types using the traits that characterize each of the three basic body types: endomorphic, mesomorphic, and ectomorphic.
  • Knowledge of the three basic techniques of strength training: dynamic, static, and isokinetic.
  • An understanding of exercises that work specific muscles of the body.

Strength Training Program PDF Safety

  • There is absolutely no horseplay allowed in the Weight Room.
  • There is absolutely no gum chewing allowed in the Weight Room.
  • Students are not allowed to lift any weights or use any machines in the Weight Room until the instructor is present.
  • Students are required to warm up and stretch before strength training.
  • Students should not attempt to lift any weights beyond his/her capacity.
  • Students are prohibited from exercising without wearing appropriate clothing and footwear.
  • Students are required to use a spotter when bench pressing, incline bench pressing, barbell squatting, and power cleaning.
  • Students are required to wear a weight training belt when doing barbell squats and power cleans.
  • When using machines, individuals are responsible for making sure that all pins are in place and that they keep their hands free from danger.
  • Students should not attempt to use any machines or pieces of equipment without having the knowledge to do so. Always ask the teacher if you are not sure.

Use and Care of Equipment and Machines

  • Students will be taught how to properly use all of the equipment and machines in the Weight Room.
  • Dropping weights on the floor and slamming weights together while using machines is prohibited.
  • All jump ropes, weight training belts, dumbbells, collars, plates, and fitness mats need to be returned to their respective places before classes are dismissed.
  • Students are prohibited from using equipment and machines for any exercises other than those originally intended for their use.
  • Students are expected to immediately report all problems with equipment and machines to their teacher.

Strength Training Definitions

Sr.No. Terms Description
1. Repetition (rep): The act of repeating; doing an exercise over and over again. The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower weight 5 times before putting the weight down, you have completed 5 reps in one set.
2. Set: A group of repetitions (lifting and lowering a weight) of an exercise after which you take a brief rest. For example, if you complete 10 reps, then put the weight down to rest, complete 10 more reps, put the weight down to rest again, and then do 10 more reps, you have completed three sets of the exercise.
3. Super-sets: Combinations of exercises, usually two or more. When super-setting, individuals work for different muscle groups immediately going from one exercise to the next. Super-setting maximizes one’s time as well as increases the odds of burning fat.
4. Training Split: The term is used to categorize a group of muscles and the exercises used to train them on given days. For example, if a person exercises their chest, triceps, and hamstrings on Mondays (Day 1); their quadriceps, latissimus dorsi, biceps, and forearms on Wednesdays (Day 2); and their deltoids, trapezius, and calves on Fridays (Day 3), they’ve basically “split” their primary muscles into 3 groups. This example would be called a 3-Day Split.
5. Tendons: connective tissue that connects muscle to bone.
6. Ligaments: connective tissue that connects bone to bone.
7. Fascia: connective tissue that forms sheaths over and around all muscles
8. Cartilage: connective tissue is mainly used to protect bones from rubbing against each other.

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