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FEMALE WEIGHT TRAINING
  WHY WEIGHT TRAINING
• MUSCLE TONE
• TENDON, LIGAMENT AND BONE
  STRENGTHENING
• VARIETY
• HAS CARDIOVASCULAR BENEFITS
• WILL DEVELOP HIGHER RESTING
  METABOLIC RATE
 MALE VS. FEMALE WEIGHT
        TRAINING
• Men and women have the same muscles –
  therefore the same exercises are used to train these
  muscles
• Men produce much larger amounts of testosterone
  so unless you are supplementing your testosterone
  with steroids there does not need to be a fear of
  getting “all muscle bound”
• What will determine how you train is not your sex
  but your objective
MACHINE VS. FREE WEIGHT
• Machine weights only have one plane to travel within
• Machine weights may be better if you have been sedentary
  for quite a while
• Free weights require stability in the joints in order to
  control where the weight goes
• Free weights can be more cost effective when done at
  home
• Both have advantages and disadvantages
                  TONE
Cardiovascular training has great benefits as
 far as heart health and calorie burning
However it does little for toning the muscles
  TENDON, LIGAMENT AND
     BONE STRENGTH
Weight training increases tendon and ligament
 strength resulting in fewer injuries

Weight training is a weight bearing exercise
 and helps increase bone density
               VARIETY
There are only so many ways to walk, run, do
 aerobics
Weight Training provides a wide variety of
 exercises and can pinpoint areas that need
 work
       CARDIOVASCULAR
          BENEFITS
Increases the hearts ability to operate, forces
  blood into muscles while working
RESTING METABOLIC RATE
Ability to be more efficient

Burn more calories while at rest
   GETTING STARTED ON A
         PROGRAM
• Make this a lifestyle change – try a weight
  training program for at least 4 full weeks
• Just like anything at first you may not like it
  because you are out of your comfort zone
• You will be sore at first
• You may gain a little weight in the
  beginning, muscle weighs more than fat
        WHERE TO START
• Depends on where your current fitness level
  and what you have been doing recently (not
  years or months ago)
• How much time do you have?
• What are your expectations / goals?
• What kind of equipment do you have
  available?
               WARM-UP
• This should last at least 5 minutes and
  should produce a light sweat
• Goal is to get body temperature elevated,
  will help get joints lubricated and ready to
  go
• Don’t do static stretching before warming
  up (like trying to bend cold metal)
     WARM UP EXAMPLES
5 minutes light jog
5 minute low intensity cardio machine
Bodyweight circuit – 10 squats, lunge, split
  lateral lunges, modified push ups
Shoulder plate circuit – side laterals, front
  laterals, presses
  VOLUME OF A WORKOUT
Volume will consist of the total # of rep’s
 done in a workout session
              TERMS USED
Repetition (rep) – single performance of an exercise
Set – series of consecutive reps
Volume – total number of reps performed in workout
Superset – performing two exercises without or
  minimal rest between
Circuit – series of exercises (usually 5-12)
  performed with 20-45 seconds rest between
             RECOVERY
How much time you take to rest between
  exercise sets
*the less time the more difficult*
Normal Training 60-90 seconds
Circuit Training 20 –45 seconds
Superset – less than 10 seconds
               CIRCUITS
Series of exercises done with 20-45 seconds
  rest between exercises
Best to work different body-parts in order to
  force blood to travel throughout body
Guidelines:
Beginner – 8-10 exercises, 2 time thru
Intermediate – 10-12 exercises 2 times thru
Advanced – 10-12 exercises 3 times thru
        HOW MANY REPS
1-3 = strength/power
3-6 = power
6-10 = hypertrophy
10-12 = tone/fitness
12-15 = fitness / endurance
15 + = endurance
HOW MANY TIMES A WEEK
2–4
      HOW MUCH WEIGHT
A weight that allows you to perform the
  prescribed number of repetitions with the
  correct form
Some days you will be able to do more, some
  days less
 HOW TO WRITE YOUR OWN
       PROGRAM
BEGINNER – 100 TOTAL REPS
Emphasis:
3 sets – of 12 reps
2 sets of 10 reps
Muscle # 2:
2 sets of 10
Muscle # 3:
1 set of 12
Muscle # 4:
1 set of 12

100 ab reps
 HOW TO WRITE YOUR OWN
       PROGRAM
Intermediate – 131 total reps
Emphasis:
3 sets of 12
3 sets of 12
Muscle # 2:
2 sets of 12
Muscle # 3:
2 sets of 10
Muscle # 4:
1 set of 15
 HOW TO WRITE YOUR OWN
       PROGRAM
ADVANCED – 155 TOTAL REPS
Emphasis:
3 sets of 15
3 sets of 12
Muscle # 1:
2 sets of 15
Muscle # 2:
2 sets of 12
Muscle # 3:
1 set of 12
Muscle # 4:
1 set of 12
          HELPFUL HINTS
• There are no shortcuts
• Everyone is different you wont get the same
  results from the same program
• Have a training partner
• Keep a training log
• Do the things you enjoy
• Email me if you have questions
   HOW MANY EXERCISES
Beginner

Intermediate –

Advanced -
                     EXERCISE MENU
LEGS              BACK          CHEST         TRICEPS           BICEPS           DELTOIDS
•SQUAT            •DB ROW       •DB BENCH     •KICKBACKS        •DB CURLS        •SIDE LATERALS
•LUNGE            •PULLDOWN     •FLYES        •BRAINCRUSHERS    •DB              •FRONT
•STEP UP          •SUPERWOMAN   •INCLINE DB   •DB TRICEP EXT.   ALTERNATING      LATERALS
•SPLIT LATERAL                  •PUSH UPS     •DIPS             CURLS            •SHOULDER
LUNGE                                         •PUSHDOWNS        •CONCENTRATIO    PRESS
                                                                N CURLS          •UPRIGHT ROW
                                                                •E-Z BAR CURLS




ABS
•REGULAR
CRUNCH
•LATERAL
CRUNCH
•TOE TOUCHES
•1 LEGGED V-UPS
•HEEL TOUCHES
•BICYCLES
•ROCKY
CRUNCHES

				
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posted:7/29/2011
language:English
pages:26