Physical Education 101 Class 7 PDF

Physical Education 101 Class # 7 Designing a Workout  Exercise order is an imperative part of program design. Where you place an exercise in your workout will affect:  How much weight you can lift.  How many reps you can complete.  How much control you have over technique,...

Physical Education 101 Class # 7 Designing a Workout  Exercise order is an imperative part of program design. Where you place an exercise in your workout will affect:  How much weight you can lift.  How many reps you can complete.  How much control you have over technique, which is important for safety. Designing a Workout  At the start of a workout, your strength, energy, and focus will be elevated. Training is mentally and physically draining, and your performance will gradually decline as you progress through your workout.  If you’re pairing exercises together that target the same muscle group, it may feel like your muscles are working harder as the fatigue generated from performing the first exercise will carryover and interfere with your performance in the second exercise.  Designing a Workout  The more technically and physically demanding exercises should be done first.  Exercise the large muscle groups at the beginning of your workout. For ex: focus on the chest and back before the triceps and the biceps (compound exercises).  Exercises that use more than one muscle group should be done before exercises that use one muscle group. This prevents premature tiring of the muscles.  Free weight exercises before machines. Designing a Workout  Be aware of the equipment you have available in this room.  Choose a workout you enjoy  Can include variations from week-to-week, especially if equipment is being used. Designing a Workout  While performing the workout, progressive overload should be implemented.  For example:  Increasing your resistance when you can do more than 12 reps. This might lower the number of reps to 8. Once you can do 12 reps, increase the amount of resistance again.  Be patient and give yourself time to notice improvements in strength. Effort and consistency will help you to achieve your goals.  Practical applications:  A) Back up exercises or plans  B) Time  C) Leaving energy or repetitions in the tank for the next workout + daily living Designing a workout: Different ways to split up your routine  Full Body Split  An excellent method for beginners  This method involves doing 1 or 2 exercises of every major muscle group within the same workout session, followed by a day of rest I.e. Chest, back, shoulders, legs, core, and potentially biceps and triceps  Pros: Ideal for those who have less time to work out (only 2-3 days a week are required Great for programs that incorporate lots of compound exercises Less likely to experience muscle imbalances  Cons: Difficult to add more exercises/sets to the routine Limited to just 1 or 2 exercises per body part Some people may want to train more often than 3 times a week Designing a workout: Different ways to split up your routine  Upper/Lower Split  Has the simplicity of a full body split but also allows for more weekly workouts  This method involves working on upper body exercises on one day and lower body exercises the next.  Pros: Most flexible split because it allows someone to workout 2, 4, or 6 days a week Easier to add exercises compared to full body  Cons: Some feel that they don't have enough time to stimulate all upper and lower body muscles while also having a hard time recovering (6 day version) Designing a workout: Different ways to split up your routine  Push, Pull, Legs  Intermediate-advanced training method  This method involves alternating between opposing muscle groups from one day to the next. Specific days can also be allotted for legs and core. Push days would train any muscle that requires you to push against a resistance (ex. Chest, shoulders, triceps). Pull days would train any muscle that required you to pull against a resistance (ex. Back, biceps, forearms)  Pros: Easy to add volume to the workout routine Lots of rest time for each body part Beneficial for someone who wants to train 6 days a week  Cons: Requires someone to workout 6 days a week to train each body part more than once Not a good option for those who are prone to missing workouts Can be physically/mentally taxing and lead to fatigue Designing a workout: Different ways to split up your routine  Body Part Split  This method is excellent for body building and hypertrophy  It involves training 1 or 2 body parts per session. Example: Chest/back, shoulders/arms, etc.  Pros: Allows you to focus on specific muscles and do as many exercises/sets as desired.  Cons: Requires many workouts per week in order to train all muscle groups more than once Not a good option for those who are prone to missing workouts Supersets  A superset is a form of resistance training in which you move from one exercise to another exercise without taking a break.  Supersets help you achieve more work (volume) in shorter amount of time. They let you work all your muscle groups more completely while still getting enough recovery. They also possess a metabolic effect (shorter break).  Can be completed with two exercises focusing on same muscle (advanced method), or by using opposite muscles (i.e. chest-back, shoulders- legs).