• 8TH Grade - Weight Training

    Class Information & Study Guide

     

    The inclusion of weight or resistance training into a fitness program is essential in having a well-rounded fitness level and healthy lifestyle. 

    Muscular strength and muscular endurance are two of the five components of health-related fitness.  While these two will be the primary focus of this class,

    STRENGTH TRAINING…Safety First
        -    Strength-training exercise should be supervised.

    • Weight equipment can be heavy and dangerous.
    • Serious injury can result when equipment is used in inappropriate ways, such as when people lift weights that are much too heavy, or drop equipment on themselves or other.

    By Barbara A. Brehm, Ed.D.  -Associate Professor of Exercise and Sport Studies at Smith College, Northampton, Mass

     

    STRENGTH TRAINING…Why should I do it?
    Children and adolescents should train for the right reasons. Good reasons to participate in strength training are:

    To increase strength, prevent injury, improve physical fitness and body composition, and improve sports performance.

    By Barbara A. Brehm, Ed.D.  -Associate Professor of Exercise and Sport Studies at Smith College, Northampton, Mass

    Experts have found that strength training programs can be safe and effective. Strength training during childhood and adolescence may make bones stronger, a benefit which can last a lifetime.

    As far as what age a child should start such a program, here is a good rule of thumb: If 7- or 8-year-olds are ready for participation in organized sports or activities such as little league or gymnastics, then they are ready for some type of strength training program.

    For children starting out in weight training, lifetime fitness and proper exercise techniques should be emphasized.

    For a beginning program, start with one set of 10-15 repetitions of 6-8 exercises that focus on the major muscle groups of the upper and lower body. Start with light weight and high reps and increase the load and decrease the reps as strength improves.

    In general, two to three training sessions per week on nonconsecutive days is sufficient. Remember, strength training should be one part of a total fitness program.

    Teaching young athletes the benefits of a healthy lifestyle and strength conditioning can give them the strong base on which to build their adult lives.

    EXERCISE

    AB CRUNCHES   or  MED  BALL TWISTS   Improves Strength in abdominal

    BENCH PRESS                                                Improves Strength in shoulders, chest and arms

    LEG PRESS                                                      Improves Strength in hamstrings, quadriceps and hips

    ARM CURLS                                                   Improves Strength in bicep muscle in upper arm

    LEG CURLS                                                     Improves Strength in hamstrings

    LEG EXTENSIONS                                         Improves Strength in quadriceps

    SHOULDER PRESS                                       Improves Strength in shoulders, chest and arms

    LAT PULLDOWNS                                        Improves Strength in shoulders, chest, arms and back

    PUSH UPS                                                     Improves Strength in shoulders, chest, arms and core

     

    CARDIO / AGILITY                                       Cardio improves endurance /Agility / Quickness

    STRENGTH TEST – Measures upper body strength - Bench Press ( 100 lbs) (#  reps)   * Strength Test is optional

    VERTICAL  JUMP                 (lower body power test)  * Jump Test in optional

    STANDING BROAD JUMP  Measures Explosive Leg Strength       * Jump Test is optional

    SPEED TEST -  40 Yard Dash  (1 Time)    * Speed Test is Optional

    PURPOSE OF EXERCISES & EQUIPMENT IN NMS FITNESS CENTER

     

     

     

     

     

     

    PRIMARY MUSCLE OF EACH EXERCISE

      FITNESS                                             PRIMARY                                            PRIMARY

    EXERCISE                         FUNCTION & BODY PART                                                 MUSCLES

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    BENCH PRESS                          Strength-Entire Upper Body                           Pectorals, Deltoid, Triceps, Biceps

     

    LEG PRESS                               Strength- Legs & Back                                                 Hamstrings & Quads

     

    LEG EXTENSION                      Strength-         Legs                                         Quadriceps

     

    LEG CURLS                              Strength-Legs                                                  Hamstrings

     

    SHOULDER PRESS                   Strength-Shoulders                                         Deltoids & Triceps

     

    SHOULDER RAISES                  Strength-Shoulders                                         Deltoids

     

    SEATED CHEST PRESS                         Strength-Upper Body                                      Pectorals & Triceps

     

    ARM CURLS                             Strength-Upper Arms                                      Biceps

     

    TRICEP EXTENSION                 Strength-Back of Upper Arms                         Triceps

     

    Ab CRUNCHES                         Strength-Abdominals                                      Obliques

     

    Ab TWISTS                               Strength-Abdominals                                      Obliques

    NAUTILAS BIKES                      Cardio-Lower Body                                 Hamstrings & Quads

    ELLIPTICAL TRAINER               Cardio-Lower Body                                  Hamstrings & Quads

    SCHWINN BIKES                      Cardio-Lower Body                                    Hamstrings & Quads

    JUMP ROPE                             Cardio &Agility                                               Whole Body

                                                                           

    AGILITY LADDER                     Speed & Agility                                               Lower Body