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I . Warm up and stretch before doing any training. A. Reduces chance of injury. B. Reduces muscle soreness.
II. Resistance Training - Machines A. Machines should always be set appropriately for size of individual. B. If an individual is to small for a machine, then use back pads and seat cushions to line up the moving joint with the axis of rotation on the machine.
III. Weight, Repetitions, and Sets. A. Moderate weight with high repetitions should be used for individuals under the age of fifteen. Example: Leg Press - 4 plates, 2 sets of 15 repetitions. B. Repetitions should be done slow and with good muscle control (2 seconds up and 4 seconds down) C. Proper form or body alignment should be used at all times. Put the weight down if proper muscle control cannot be maintained. D. 1-3 sets may be done per exercise, Rest approximately 30-60 seconds between sets.
A. Resistance training should take approximately 30 - 50 minutes. B. Resistance training should not be done for the same muscle groups every day. C. Muscles need a day or two to recuperate from the last workout. D. If you want to workout everyday, split the workouts so that you can work different body parts on different days of the weeks.
V. Muscle groups of the legs A. Quadriceps - front of the upper leg B. Hamstrings - back of the upper leg C. Calves - back of the lower leg D. Adductors - inner thigh E. Abductors - outer thigh
VI. Muscles groups of the upper body A. Latismus Dorsi, Trapezius, and the Rhomboids - back muscles B. Pectoralis Major and Minor - chest muscles C. Anterior, Lateral and Posterial Deltoids - shoulder muscles D. Biceps - front of upper arm E. Triceps - back of upper arm
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