8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 1/28

Brian Niesen

Safe and Effective Weight Training 

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 2/28

Do you know proper and safe

weight training technique?

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 3/28

Goals/Objectives

y My intended audience is a high school physical educationclass

y My objective is to provide my students with information on

how to weight train safely and to get the most out of theirworkout

y My lesson goal is to get my students to weight train safely and effectively

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 4/28

Assessment

y Students will take written exam after this powerpointpresentation

y It would be in the student·s best interests to take notes

during this presentationy When the student·s weight training techniques improve I will

know I made an impact on my students

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 5/28

Success Tips

y Set Reasonable Goals and Expectations

yKeep track of progress made

yKnow exactly how much weight you have lost

or waist size reduction

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 6/28

Success Tips

y Keep Close Eye on Diet and Nutrition

y If wanting to lose weight get rid of colas,sweets, fatty pastries, and cakes

yFor weight gainers, eat plenty of fruit,vegetables, fish, and low-fat protein; make sureyou eat enough quality food

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 7/28

Success Tips

y Eat and Drink According to Workout

yA sports drink with carbohydrates isrecommended if workout lasts one hour

yEat or drink 20 grams of protein within 30minutes after workout

yMake carbohydrates a regular in your diet if 

working out 3 or more times a week

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 8/28

Success Tips

y Rest and Recover

yEvery 4 to 6 weeks take an easy week whereyou ease up on your training regimen

yThis helps body replenish itself and build evenstronger

yKeep a consistent sleep schedule

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 9/28

Success Tips

y Incorporate Cardio into Workout

yAerobic exercise is not only good for your health, but assists in muscle growth if not done for morethan 50 minutes

yHelps exhaust muscles of glucose and helps inrebuilding tissue growth

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 10/28

Success Tips

y Try an Intensity Change

yThe body responds well to a change in programand intensity

yTry different combinations of repetitions andsets to see how your body responds

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 11/28

Success Tips

y Switch Time of Workout

yBio-rhythms can be different for people andmay affect results (cortisol is highest for most

people in the morning)yEvery person is different, so try to find the best

training time for you whether it is morning,

afternoon, or at night

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 12/28

Success Tips

y Get Plenty of Rest, Relaxation, Sleep, and Don·t Overtrain

yStress hormones (cortisol and adrenaline) play havoc with muscle development and fat loss

yBeing stressed leads to muscle degradation andin some cases, fat accumulation

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 13/28

Which of the f ollowing is NOT a

safety tip when lifting weights?

    I  n  c  o  r  p  o  r  a   t  e   c  a  r  d   i  o    i  n   t  o . . .

    T  r  y   a  n    i  n   t  e  n  s   i   t  y   c   h  a  n  g   e

    S  w   i   t  c   h    t   i  m  e   o   f   w  o  r   k  o  u   t

    R  e  s   t   a  n  d   r  e  c  o  v  e  r

   A   l   l   a  r  e   p  r  o  p  e  r   s  a   f  e   t  y    t   i  p  s

20% 20% 20%20%20%1. Incorporate cardio into

workout

2. Try an intensity change

3. Switch time of workout

4. Rest and recover

5. All are proper safety tips

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 14/28

Answer

y The Answer is 5

y All of these are reliable safety tips

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 15/28

Safety Tips

y Find an Instructor

yMust learn proper technique from a trainedprofessional

yCoaches and athletic trainers would be able toprovide accurate information or guide you inthe right direction

y

Good technique is best way to avoid injury

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 16/28

Safety Tips

y Set Goals

yWith aide of teacher, choose realistic goals inweight-training program

yThese goals will depend on why you are liftingweights, your age, and physical maturity level

yMust have an organized, consistent plan

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 17/28

Safety Tips

y Warm Up and Cool Down

yWarm ups should include jogging, calisthenics,and stretching

yUse lighter weights when beginning an exerciseand then progress to heavier weights

yStretching is vital in cool down

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 18/28

Safety Tips

y Do·s

yUse spotters when performing major lifts

yAlways keep back straight when lifting

yWear shoes with good traction

yMake sure equipment used is in good condition

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 19/28

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 20/28

Safety Tips

y Don·ts

yDon·t hold breathe in heavy lifts

yDon·t continue if you feel pain

yDon·t ´cheatµ technique in order to lift aheavier weight

yDon·t exercise any muscle group more than

three times a week

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 21/28

Which of the f ollowing is NOT a

safe weight training technique?

    K  e  e  p   i  n  g    y  o  u  r    b  a  c   k   s   t  r  a   i . . .

   A  s   k   i  n  g     f  o  r   a   s  p  o   t   t  e  r   w   h . .

    K  e  e  p    l   i   f   t   i  n  g    e  v  e  n    i   f   y  o  u    f  e . .

   A   l  w  a  y  s   w  a  r  m   u  p   a  n  d   c  o . .

25% 25%25%25%1. Keeping your back straight

at all times

2. Asking for a spotter when

necessary3. Keep lifting even if you feel

pain

4. Always warm up and cool

down

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 22/28

Answer

y The answer is #3.

y If you feel pain when lifting, you should immediately stoplifting and see a professional as to why you have pain

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 23/28

Video

y This video is for athletes who take their weight trainingseriously and are trying to take their training to a newlevel

y

Click this picture to view the intense video

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 24/28

Videoy This website shows brief demonstrations of various exercises

including bicep curls, rows, squats, and pull-ups

y Click the picture to view the many demonstrations of properlifting technique

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 25/28

Weight Training Programs

y This website provides several weight training programs tohelp get into shape

y The program itself is not the only important factor; diet,

training, and rest ALL contribute to building muscle massy Visit this site for weight training information

y Click icon to visit website

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 26/28

Weight Training Exercises

y Visit this website for an array of weight training and weightlifting exercises

y This site includes chest training, abdominal exercises,shoulder training, leg exercises, and weight training andlifting program examples

y Click this Picture to go to website

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 27/28

Safety Training Website

y Weight training programs can help people looking to buildmuscle, get a six pack, or just get into better shape

y Before you begin your journey on a weight training programthere are some things you should know about lifting properly

y Click this picture to visit a safety training website

8/6/2019 Safe and Effective Weight Training

http://slidepdf.com/reader/full/safe-and-effective-weight-training 28/28

Works Cited

y http://weighttraining.about.com/od/succeedingwithweights/qt/success_tips.htm

y http://familydoctor.org/online/famdocen/home/healthy/physical/sports/198.html