Strength training is a key component of a healthy fitness routine. There are several ways to approach
Question:
Strength training is a key component of a healthy fitness routine. There are several ways to approach strength training, but in order for strength to increase, we must overload our muscle fibres. In other words, we must work them in a way they are not accustomed to being worked.
In this lab you will be introduced to home based strength training and participate in a strength training workout.
Part 1: Home based training
Benefits
•
• Convenient
• Free
• Private
• No intimidation
• Fun
• Novel
• Sparks creativity
• Travel
• Parents with young children
Challenges
• Most effective exercises?
• Harder to train the non-mirror muscles
• Higher risk?
o Body positions (e.g. upside down)
o Using objects/household items for non-intended purposes
• Body weight = fixed weight (may be too much or too little)
• Need to know how to progress/regress exercises
• Partner training: appropriate body weight, limb length strength levels, experience and intelligence
Home Gym Equipment to Consider
• Adjustable dumbbells
• Doorway chin-up bar
• Rings
• Bands
• Equalizer
• Advanced: barbell, adjustable bench & power rack
Regressing Exercises
•
• Decreased range of motion
• Eccentric-only (lowering)
• Easier hand/foot placements
• More horizontal body movement
• Easier leverages (e.g. push-ups from knees)
• Band assistance
Progressing Exercises
•
• Increase range of motion
• 1¼ reps
• Harder hand/foot placements
• More vertical body movement
• Max reps to failure
• 2 Limbs à 1 limb
• Add pauses
• Iso-squeezes (flex and squeeze target muscles before or between reps)
• Slower tempo
• Explosive
• Add load to body
• Band resistance
• Record details: sets, reps, rest intervals, body positions, etc.
Part 2: Home Based Training Exercises
Quad Exercises
•
• Body Weight Squat
• Body Weight Jump Squats
• Split Squat
• 1¼ Bulgarian Split Squat
• Walking Lunges
• Reverse Lunge
• Step Up
• Single Leg Squat Progression from Low Step
• Single Leg Squat from Bench
• Single Leg Squat from High Box
Quads with Partner
• Partner-resisted: squats, split squats, lunges and step-ups (partner presses down on shoulders)
• Partner Assisted Single Leg Squat
Glute/Hamstring Exercises
•
• Push Ups from Bar (note: at home find sturdy object to use in place of bar)
• Push-Ups (modified up, full down)
• Inverted Row (if bar to pull from)
• Inverted Rows (home version)
• Pull Ups, Chin Ups or Neutral Grip Pull Ups (doorway chin-up bar or beam)
• Optional (shoulders are trained indirectly with chest and back exercises)
• Strict Body Weight Calf Raise
• No-Gym Body-Weight Curls (warning: high risk!)
• 1-Arm Assisted Push-Up (Archer)
Part 3: Participate and Record
Movement Pattern (Muscles worked) | Exercise Options (Chose one for each body part) | Sets | Reps | Rest |
Quads | | | | |
Glutes/Hamstrings | | | | |
Push – Chest or Shoulders | | | | |
Pull – Upper Back | | | | |
Core Exercise | | | | |
Optional Accessory Examples | Choose one of the following | | | |
Calves (Optional) | | | | |
Shoulders (Optional) | | | | |
Biceps (Optional) | | | | |
Triceps (Optional) | | | | |
| | | | |
| | | | |
Part 3: Reflection Questions / In the box below (one page) answer the following questions:
1. Which exercise would you pick from each of the following categories and why? a. Quads: b. Glute/hamstrings: c. Push exercise: d. Pull exercise: e. Core Exercise f. Optional exercise 2. What was the impact of completing the strength training workout, physically, psychologically and/or spiritually. How did it feel during and after the workout? 3. Would you continue this workout in the future? Why or why not? |