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GE 111 Strength Training

Strength training involves using resistance to induce muscle contraction and build strength, endurance, and muscle size. It progressively increases weight over time to overload muscles. Benefits include increased attractiveness, health, rehabilitation, and sports performance. Basic principles manipulate reps, sets, tempo, and force. Common exercises include pushups, crunches, squats, lunges, planks, and jumping jacks without equipment.

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14 views19 pages

GE 111 Strength Training

Strength training involves using resistance to induce muscle contraction and build strength, endurance, and muscle size. It progressively increases weight over time to overload muscles. Benefits include increased attractiveness, health, rehabilitation, and sports performance. Basic principles manipulate reps, sets, tempo, and force. Common exercises include pushups, crunches, squats, lunges, planks, and jumping jacks without equipment.

Uploaded by

Kian Gabotero
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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Strength

Training
What is Strength
Training?
 a type of physical exercise specializing in
the use of resistance to induce muscular
contraction, which builds the strength,
anaerobic endurance, size of skeletal
muscles and bone density.
 Muscle contraction is an increase in the tension or a
decrease in the length of a muscle.

 Anaeorobic Endurance refers to the ability to sustain


intense, short duration activity such as weight lifting or
sprinting. Anaerobic means “without oxygen”
It uses the technique of progressively
increasing the force output of the muscle
through incremental weight increases.

Uses a variety of exercise and types of


equipment to target specific muscle groups.
Benefits of Strength
Training?
 Increased physical attractiveness
 Increased general physical health
 For rehabilitation or address an
impairment
 Increase sports performance
 For pleasure of the activity
Increased Physical Attractiveness
Rehabilitation or address an
impairment
Increased Sports Performance
Pleasure of the activity
The basic principles of strength training involve a manipulation of
the number of repetitions, sets, tempo, exercises and force to cause
desired changes in strength, endurance or size by overloading of a
group of muscles.

 8 to 12 repetitions of a resistance training exercise for each major


muscle group at an intensity of 40% to 80% of a one-repetition max
(RM) depending on the training level of the participant.
 Two to three minutes of rest is recommended between exercise sets
to allow for proper recovery.
 Two to four sets are recommended for each muscle group .
Basic Strength Training Exercises
Without Equipment
Push ups
Crunches
Body weight Squats
Lunges
Plank
Jumping Jacks
PUSH UPS
CRUNCHES
BODY WEIGHT SQUATS
LUNGES
PLANK
JUMPING JACKS
RESOURCES
 Biolibretexts.org
 Athletics.fandom.com

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