UNIT – IV ANAEROBIC EXERSICE - PowerPoint Presentation

1. UNIT – IVANAEROBIC EXERSICEVISHAL KUMAR ASSISTANT PROFESSOR CSJMU

2. Basic principles of resistance trainingProgram – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises.Weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session.Exercise – a particular movement, for example a calf-raise, that is designed to strengthen a particular muscle or group of muscles.Repetitions or reps – refers to the number of times you continuously repeat each exercise in a set.Set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats.Rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken.Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.Progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve.Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

3. Safety techniquesSPOTTING - Spotting in weight or resistance training is the act of supporting another person during a particular exercise, with an emphasis on allowing the participant to lift or push more than they could normally do safely.Proper spotting for appropriate resistance training exercises enhances a lifter's mental and physical performance during resistance training. Without the use of spotting and subsequently proper spotting technique, weight-lifting participants put themselves at a higher risk for lifting-related injuries.

4. ROPER BODY ALIGNMENTGood posture helps the body to function effectively and will minimize muscle strain and injury. During exercise, whether you are sitting or standing, your body will potentially be in several different positions. If you add weights, such as dumbbells used for strength training, or increase your exercise intensity to a vigorous level remember to maintain proper form and posture. If you are lax on your posture or form you can easily sustain an injury and be sidelined. Take the time to learn proper body alignment and be mindful about how your body is feeling. Pain could be an indicator of incorrect form or posture.Keep your neck in line with your spineKeep your chin aligned with your neck, ears over shouldersKeep your back straightKeep your shoulders back, relaxed and downKeep your knees relaxed do not lock themKeep your pelvis slightly tucked under, belly button pulled back towards your spine

5. LIFTING TECNIQUE Stand as close to the item as possible. This will prevent you from overstraining your back. Stand in front of the item with a wide base of support (feet at least shoulder width apart).Bend your knees and keep your back upright, shoulders back, and head looking straight forward. There should be a natural curve in your lower back. This will help ensure you’re using your legs rather than your back to lift the item.Place both hands on the handles or sides of the item.Avoid twisting your back.Keep feet shoulder width apart to ensure a broad, stable base.Keep the back straight (though not necessarily erect).Keep the arms close to trunk.Keep the load / weight close to the Centre of gravity and within the Base of support.Lift using the strong muscles in the legs, rather than the postural muscles in the trunk.If the load is too heavy for one person, wait until you can get help.

6. Spatial awarenessSpatial awareness refers to your ability to be aware of objects in space and your body’s position in relation to them.Soccer, baseball, gymnastics, and dance are all great choices (and even better, these activities keep kids active and healthy). Not only will he have a ball, but things like adjusting his bat to the different positions of a pitched baseball, learning that standing too close on the dance floor means a run-in with someone, or discovering just how hard to kick the soccer ball to make a goal will help him gain valuable spatial=-awareness skills.  

7. Breathing TECNIQUE Before you begin your work out, practice breathing. Make sure you are engaging your diaphragm, ensuring your body continues to get the most oxygenated air.Take a deep breath in on the eccentric portion of your lift. For the bench press, this would be when you lower the weight to the chest. For dumbbell curls, it is when you lower the dumbbell down to its original position.Exhale during the concentric phase of the lift. For the bench press, this will be when you explode upward. For dumbbell curls, it is when you lift the dumbbell to your shoulder.Avoid the Valsalva maneuver during regular sets.The basic breathing technique for lifters should be to take a deep breath in as they lower the weight and exhale as they lift the weight or work against gravity. You will be able to properly circulate oxygen throughout your body to your muscles and protect you from harm.

8. PRINCIPAL OF WEIGHT TRANING Compound exercise: A movement where more than one joint is used. For example, a squat is a compound movement, as the hips, knees and ankles are all involved. Isolation exercise: A movement where only one joint is used. For example, a bicep curl is an isolation movement, as the elbow is the only joint involved.Supinated grip: A grip position where the lower arm is rotated so that the palm is facing upwards.Pronated grip: The opposite of supination, so the palms will be facing down.Superset: Performing two different exercises in each set with no rest in between. This keeps your heart rate elevated, involves more muscle fibres and burns a lot more calories!Drop set: When you reach the point of failure, pick up lighter weights and continue the set until you reach failure again.Pyramid set: With each set, you increase the weight and lower the reps.Workout split: Splitting the muscle groups between different days of the week. For example, Monday might be hamstring and glute day, Tuesday is for arms, and so on.Eccentric contraction: Lengthening of the muscle, also known as the negative portion of a lift. For example, the controlled downward movement in a bicep curl.Concentric contraction: Shortening of the muscle, also known as the positive portion of a lift. For example, the upward movement in a bicep curl.

9. OverloadProgressionFocus on the breathThe mind-muscle connectionRest and recoverySpecificityLeave your ego at the door

10. Safety guidelines: Warm up (jog or walk around gym) and stretch before lifting, cool down after lifting. Perform all lifts using strict exercise form. • Smooth 'controlled’ movements 'don’t jerk or wobble don’t bounce weights off your body Perform all exercises with a full range-of-motion. • Unless'trying'to'develop'strength'or'power'in'a'particular'portion’ of the range=of=motion d. Keep knees bent, back straight when lifting & setting weights down Do not arch back/neck or twist body when performing a lift. Do not hold your breath and strain when lifting a weight, breath regularly and naturally. • Exhale on exertion g. Lift within your ability (not more than you can safely handle), use a spotter for bench press lifts. Move carefully in the weight room, be aware of others, & do not fool around. Check all equipment – make sure it’s stable, always balance weights on a barbell, make sure collars are secure, and make sure pins are firmly in position. Store and return all equipment to its proper place when you are finished. k. Wear proper clothing. • Loose clothing is good but baggy clothes could catch in the machines

11. ADVANCE TECHNIQUE OF WEIGHT TRAINING Backdown SetsTempoSupersetsDrop SetsContrast LoadingComplex TrainingCluster SetsPyramidsPartial RepsBurnsPausesPulsesNegativesForced RepsPre & Post-Exhaust

12. TEMPOWhen lifting weights, intent is absolutely key and is the first step in maximizing your training.When it comes to the development of strength and power, we want to lift hard and fast, capitalizing on both mind-muscle connection (consciously thinking about the muscle being worked) and compensatory acceleration (lifting as hard and as fast as you can through the full range of motion).However, one way to dramatically increase the intensity of a set is by slowing down the tempo, which refers to the speed of the lift – slowing down the tempo is ideal for building muscle and laying a solid foundation (keeping the soft tissues in good health).

13. SUPERSETSSupersets involve 2 exercises back to back, while a tri-set involves 3 back to back and a giant-set involves 4 or more back to back (often described as 3 or more) – once you get past 4 or more exercises, you are essentially getting into the realms of circuit training.Variations of supersets include:Standard Superset: This involves 2 exercises back to back that use the same muscle groups. For example, the bench press followed by dumbbell fly’s.Opposing Superset: This involves 2 exercises back to back that are opposing muscle groups. Therefore, this is often referred to as a push-pull superset. For example, the bench press followed by bent over rows.Lower-Upper Superset: This involves 2 exercises back to back. One of which targets the lower body, while the other targets the upper body.In-Set Superset: This involves performing a different exercise during the eccentric phase as the concentric phase. For example, a dumbbell press during the concentric phase, followed by a dumbbell fly during the eccentric phase (the eccentric phase is far stronger than the concentric phase).

14. DROP SETSA drop set involves performing an exercise at a specific weight to failure or near failure before dropping down the weight and performing reps to failure or near failure again.Mechanical drop sets involve performing a certain amount of reps (often to failure), before regressing the exercise to an easier version.For example, performing 10 full push up before performing 10 kneeling push ups or incline push ups.COMPLEX TRAININGComplex Training involves performing a strength exercise with heavy loads, followed by an explosive plyometric or ballistic exercise performed with bodyweight or low loads.CLUSTER SETSRather than performing 4 sets of 6 reps with 3 minutes rest between the sets, the lifter may perform 4 sets of 3×2 reps with 10-30 seconds rest between the clustersFor example, the lifter would take the barbell off the rack and perform 2 reps, take a 20-second rest, perform 2 reps, take a 20-second rest, perform 2 reps and then rest for 3 minutes before the next cluster set.

15. PYRAMIDSAn ascending pyramid is where you perform a light weight for high reps before increasing the weight and reducing the reps. For example, 12 reps at 60%, 10 reps at 70%, 8 reps at 75%, 6 reps at 80%, 4 reps at 85%, 2 reps at 90%.A descending pyramid is the same in reverse where you start heavy with low reps and descend to a lighter weight with higher reps.A lifter may choose to perform an ascending pyramid and progress to descend back down it to absolutely burn the muscles out.PARTIAL REPSA partial rep is an exercise performed through a reduced range of motion. For Example, a quarter squat.This method allows the lifter to work on and potentially overload a specific point of the lift, which can help to greatly improve the entire lift.

16. BURNSBurns involve performing both full reps and partial reps within a set or finishing with partial reps as a mechanical drop set – rather than making it easier by dropping the weight, it is made easier by reducing the biomechanical stress.Mixed Set: The lifter performs a mix of full and partial reps through a variety of ROMs.Partial Drop Set: The lifter performs 10 full reps before performing 5 more half reps.PAUSES / ISOMETRICSIsometrics (contraction with no change in muscle length) involve holding a position or pausing at a specific point of the lift for a period before finishing the lift. This is often done at the bottom of a lift or at a common sticking point – 2-8 second holds.Pauses can also be specifically programmed to occur during the concentric (upwards) or eccentric (downwards) phase of a lift.Pausing as the muscles are lengthening under tension (eccentric phase), is very stressful on the muscle fibres and therefore, great for maximizing muscle trauma. The eccentric phase is much stronger than the concentric phase and therefore, more weight can be used.Pausing during the concentric phase takes away the momentum that has been generated and therefore, makes the lift much harder to complete. It requires the lifter to be very stable and forces them to maximize the rate of force development – intent is key!

17. PULSESPulses involve performing full range of motion reps with pulses (small bounces), usually at the bottom of the movement. These pulses can also be performed on their own. However, this is often better described as Oscillatory training.Pulses are commonly performed for a single bounce at the bottom of the movement. However, they can also be performed at the middle of the movement or even at the top (double lockout). To perform a pulse at the top, the lifter completes the concentric phase (lockouts) before pulsing back down and locking out a second time.Ultimately, a pulse can be added to any point of the lift and just like pauses, adding them during the concentric or eccentric phase will create different stressors.

18. NEGATIVESNegatives involve performing a slow eccentric phase.The eccentric phase is far stronger than the concentric phase and therefore, a lifter can drastically slow down the eccentric phase to increase the intensity, before completing the concentric phase at a manageable tempo.Negatives are often performed at a weight that is much greater than the lifter is able to lift through the concentric phase. Therefore, a partner can help out, or lift the weight entirely through the concentric phase.PRE & POST EXHAUSTPre-Exhaust training involves exhausting a muscle with an isolation (single-joint) exercise before working the same muscle during a compound (multi-joint) exercise. For example, performing a hamstring curl before performing a back squat.Post-Exhaust training involves exhausting a muscle with an isolation exercise after working the same muscle with a compound movement. For example, performing a back squat followed by hamstring curls.