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Weight training program coursework

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Introduction

Weight training is a common type of training for developing the strength and size of skeletal muscles. Weight training is often put into an athletes' training programme. Muscular endurance is used by athletes' who participate in activities for long periods of time. Weight training can be used to develop two components of fitness, muscular strength or muscular endurance. Muscular strength is the ability of your body's muscle to generate force in a short period of time. This type of activity relies on anaerobic energy to provide you with the short burst of energy you need to lift a heavy weight. When you increase your strength, you're often also increasing the size of your muscles as well as strengthening your connective tissues. Compared to muscular endurance, which is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. This type of activity relies on aerobic energy to provide you with energy over a longer period, allowing you to lift a lighter weight many times. ...read more.

Middle

My Programme The following tables show the details of my programme which I will be following for a six-week period. To monitor the effects of my programme I will perform a test to see how may press ups and squat thrusts I can complete in one minute before and after the programme. Activity Monday Upper body Tuesday Lower body Wednesday Rest day Thursday Upper body Friday Lower body Saturday Rest day Sunday Rest day Upper body workout Exercise Equipment used Weight or level Repetitions Speed or rpm Sets or duration Muscles worked Joint & action Warm up - Rowing Rower 6 30 rpm 10 minutes Pectorals, latissimus dorsi, deltoids, biceps & triceps. Shoulder adduction & abduction. Elbow flexion & extension. Stretches for biceps, triceps, pectorals and deltoids held for 10-12 seconds Lat pull down Lat pull down machine 20kg 16 3 Latissimus dorsi Shoulder adduction Bench press Barbell 10kg 16 3 Pectorals & Triceps Shoulder abduction Bicep curl Dumbbell 5kg 16 3 Bicep Elbow flexion Tricep raises Dumbbell 5kg 16 3 Tricep Elbow ...read more.

Conclusion

Light fitted clothing, which enables you to move more fluently, and allows air to get to the body to keep you cool, should be worn. Gloves might be worn to protect your hands or supports for any particular joints that are being placed under strain such as the back. Safety Warming up and cooling down correctly are two of the most important things you can do when weight training. They're essential for preventing injuries but they also serve to increase flexibility and speed up recovery time from the workout. You should always train with a partner so they can help you if you get injured and help you train too. You must stop training if you get injured to prevent further injury. Technique When training, you breathe in through your nose when you're relaxing and breathe out through your mouth when you're training. Also, when you're lifting weights you need to lift and lower them with controlled, slow movements and not rapid movement. Also you need to lift weights so you are comfortable and not shaking. ?? ?? ?? ?? ...read more.

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