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In-depth look at muscles strength and endurance 

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In-depth look at muscles strength and endurance 

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This powerpoint can be used by the teacher to show a very in depth look at the scientific aspect of muscle strength and endurance and it also shows why we do certain kinds of work outs and also the best types of work outs. This power point will help the students learn the best types of work outs to do for their work out routines.

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In this video it will give the students a good idea of what they are trying to accomplish with their work out. It talks about the difference between muscle and strength and it will show the students which can be more beneficial for people. By watching this video it should give the students an idea on what type of work out they want to make.

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Building Muscle Vs Building Strength - What's the Difference?

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In this video it shows all the little details that go into developing a work out plan that will benefit the individual as much as possible. It shows the students all the details that need to be thought of when making a work out plan.

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How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh

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This sheet shows the different types of work outs and what the primary muscle groups that are being used are and also the secondary muscle groups that are being used. This is a good source to hand out to the students for them to study so they can know which work outs to do for which muscles.

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This resource shows 13 ways that someone can get the most out of their time in the weight room. This will be a good resource for the students are unsure of what it takes for them to get the most out of their time working out and how they would go about making sure they do.

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13 Ways to Get the Most Out of a Workout, According to Research

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Quiz on weight training equipment and exercises 

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Quiz on weight training equipment and exercises 

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This quiz not created by me is a quiz that will check the knowledge about the equipment being used in the weight room and also the different types of work outs that are performed for the different types of muscle groups.

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In this video the young lady explains the importance of recovery after work out and how you can speed up the recovery process so that you can get as much out of your work outs as possible. The teacher can use this video to help the students learn about the important aspects of a good workout plan such as having time to recover in the plan.

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Once the students learn what should be included in a work out to help them get the most out of it everyone could be given this sheet in order for them to create a work out for themselves. This will help them visually see how the work out would look and what goes in to making a work out.

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This is an example of a work out schedule that someone created to show what was going to be worked out each day and what type of work out it was going to be. For the students to be able to see an example of what they need to do it will give them a chance to be able to begin to develop ideas in their head on what they want to do with their work out

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Importance of variety in creating a workout plan

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Importance of variety in creating a workout plan

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In this source the teacher can use it to teach the student about the importance of variety in their work out plans. It will show them that in order to get the most out of their work out plan as possible they will have to change up the work outs from time to time so that the muscles don't get use to the same type of strain and movement that they are going through.

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August 26, 2020

Exercise variation is an important factor when designing an exercise program, with many benefits when you change exercises every so often, such as increased performance and decreased injury risk. However, it is important to apply variation correctly to maximize results.

Adaptive Resistance

If you are an exercise enthusiast, weekend warrior or athlete, you are always looking to improve your performance. But a phenomenon called adaptive resistance can stand in the way of improved performance. Adaptive resistance is when you have done an exercise over a long period of time, and your body no longer responds to it.

Worse, adaptive resistance can result in injury. This happens because if you do the same exercise for a prolonged period of time, you use the same muscles in the same pattern/angle, which causes more wear and tear on the same soft tissue structures.

By creating variation and changing exercises in your routine, you can create a new stimulus, which creates more progress over time. And if you rotate exercises or activity every so often, your injury risk will decrease. Examples include adding bench pressing every Monday or continuously adding mileage when running or biking on a weekly basis.

How Much Variation?

Variation is important, but too much variation can become an issue. When choosing exercises in a program, two to three variations should be chosen for each muscle or movement. If more exercises are performed, it becomes more difficult to adapt because you are always doing something different and waking up the system!

For the general, recreational fitness enthusiast, the act of training and pursuing goals is just as much of an experience as it is a means to an end. If adding in more exercise variation allows fitness enthusiasts to stay motivated and adhere to programs better, then it may be worth considering how much variation is enough.

For most recreational lifters, it is important to establish a few compound lifts to track variables like strength, power and workload capacity, while integrating enough variation to keep excitement and adherence to a program.

Try These Exercise Variations

Here are some exercise variations:

Straight sets are the most common. These are sets performed with a chosen number or reps, then you rest, and after a brief rest period of 90 to 120 seconds, you repeat the same number of reps again. Example with three sets of 10 reps: 10 reps -- rest -- 10 reps -- rest -- 10 reps.

Pyramid sets are slightly more advanced and are for when you want to increase the weight lifted from set to set. Perform the sets so that reps decrease as weight increases after each rest period as you move up the pyramid, and then decrease the weight again and add more reps as you go down the pyramid. Example: 10 reps at 50 lbs. -- rest -- 8 reps at 60 lbs. -- rest -- 6 reps at 70 lbs. -- rest -- 8 reps at 60 lbs. -- rest -- 10 reps at 50 lbs.

Supersets (agonist/antagonist) are sets performed in either straight or pyramid fashion. However, two exercises are used to work opposing muscle groups like the biceps and triceps, or the quadriceps and hamstrings, for example. Supersets work on a principle called reciprocal inhibition, the phenomenon that occurs when one muscle contracts, and its opposite must relax. Example: biceps curls immediately followed by triceps extensions -- rest -- repeat; or chest press or push-ups immediately followed by seated row -- rest -- repeat.

Compound sets are exercises that require the entire body to perform, such as squats/push- ups/deadlifts. This may be accomplished by performing three or four exercises in succession with the same muscle group, opposing muscle groups or total body exercises performed in succession, such as shoulder presses immediately followed by squats, then lunges with biceps curls with little or no recovery in-between.

Giant sets are four different exercises used either on one muscle group to thoroughly exhaust it, on an agonist/antagonistic group, or on a joint complex to work the various muscles that surround that body part. Example for hips and knees: leg presses + squats + leg extensions + leg curls -- rest -- repeat.

Try these different set variations in your workout for variety. But remember, they become more intense as you move down the list, so use straight sets and pyramid sets as the norm, but throw in some of the others from time to time.
Brian Magat, PT, is a physical therapist at UH Parma Medical Center.
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The Importance of Variety in Exercise Programs

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August 26, 2020 Exercise variation is an important factor when designing an exercise program, with many benefits when you change exercises every so often, such as increased performance and decreased injury risk. However, it is important to apply variation correctly to maximize results.