P.E. introduction to Strength Training week 3 .pptx

strength training

1. Strength Training

2. Introduction to Strength Training and Food Requirements 2

3. STRENGTH TRAINING

4. Strength training specializes in the inducement of muscular contraction through the use of free weights, weight machines, and resistance bands which builds the strength, size of skeletal muscles, and anaerobic endurance increases metabolism, improves cardiac function, and elevates good cholesterol. Strength training is most commonly seen as a weight-bearing activity

5. Repetition and sets . A rep (repetition) is one full movement from the starting point to finish. A set is a group of repetitions. The most basic training design is to have anywhere between 6 and 15 reps in a set and performing 3 sets. Benefits of the Weight-Bearing Strength Training Exercises With a good strength training program , a learner will: have an increase in muscle strength; strengthen tendons and ligaments; improve in a range of motion joints; have a reduction of body fat and increase in lean muscle mass; potentially improve his/her blood pressure levels; gain positive changes in levels of blood cholesterol; gain an improvement in glucose tolerance and insulin sensitivity; and gain overall strength, balance, and functional ability. 5

6. 6 Precautionary measures Before engaging yourself in the activity, warm up first through walking. After doing the exercise, cool down for five to ten minutes through stretching. 2. Align the body correctly and move smoothly through each exercise. Focus on form, not weight. Poor form can cause injuries and slow gains. When learning a strength training routine, start with no weight, or very lightweight, then concentrate on slow-smooth lifts and equally control descents while isolating a muscle group. 3. To be in control is to work at the right tempo. Take three counts while lowering weight and hold, then count three again while raising it to the starting position. 4. Pay attention to your breathing during workouts. Exhale while working against resistance by lifting, pushing, or pulling and inhale at every release. 5. Keep challenging muscles by slowly increasing weight or resistance. The right weight differs depending on the exercise. 6. Stick with the routine. Working all the major muscles of the body two or three times a week is ideal. 7. Give time for muscles to recover too. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important. Muscles grow stronger as the tears knit hours to recover before the next strength training session. Always give the muscles at least 48 hours to recover before the next strength training session.

7. THE FIVE BASIC STRENGTH TRAINING EXERCISES 7 Push-ups- Regular push-ups are prescribed to most people. However, for some who have health concerns, newbies, and even females, they may start with knee push-ups. Regular push-ups are performed with the body forming a straight line from the heels. The body is lowered until the chest is approximately one fist off the ground. The body is then pushed off the ground to return to its original position. Superman- From prone lying position, lift both arms and legs. Try not to bend the legs; then lower arms and legs without relaxing the ground. Crunches- From the supine lying position while legs are bent with arms touching the ears, lift the head and shoulders with the shoulder blades lifting off completely from the ground. Return to the original position while keeping the head elevated off the ground.

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9. Speaking impact Your ability to communicate effectively will leave a lasting impact on your audience Effectively communicating involves not only delivering a message but also resonating with the experiences, values, and emotions of those listening  9

10. Dynamic delivery Learn to infuse energy into your delivery to leave a lasting impression One of the goals of effective communication is to motivate your audience Metric Measurement Target Actual Audience attendance # of attendees 150 120 Engagement duration Minutes 60 75 Q&A interaction # of questions 10 15 Positive feedback Percentage (%) 90 95 Rate of information retention Percentage (%) 80 85 10

11. Final tips & takeaways Consistent rehearsal Strengthen your familiarity Refine delivery style Pacing, tone, and emphasis Timing and transitions Aim for seamless, professional delivery Practice audience Enlist colleagues to listen & provide feedback Seek feedback Reflect on performance Explore new techniques Set personal goals Iterate and adapt 11

12. Speaking engagement metrics Impact factor Measurement Target Achieved Audience interaction Percentage (%) 85 88 Knowledge retention Percentage (%) 75 80 Post-presentation surveys Average rating 4.2 4.5 Referral rate Percentage (%) 10 12 Collaboration opportunities # of opportunities 8 10 12

13. Thank you Brita Tamm 502-555-0152 [email protected] www.firstupconsultants.com