Bench Press-1rm

Upon getting approved for funding and recruited the needed participants, I then plan to bring the participants to do pre-test measurements. To begin the study, I would have all participants take five swings to determine their personal maximum distance. Next, I will have my participants travel to the Turner Center at the University of Mississippi to determine their maximum weight they are able to bench press and squat for the weight training aspect of the study. For the resistance training, I plan to utilize numerous exercises, among these include, but not limited to: bench press, squat, wrist curls, bicep curls, and leg press. I will require my participants to train three days a week. This will allow them to have a rest day in between work-out days so they are not causing too much stress on their body. There is also the risk of injuries that could affect how the participants are able to weight train.

Muscular endurance is when a certain muscle group can last a repeated number of exercises for a longer period of time than usual. Muscular endurance trains the muscle to work for a long period of time. The first sign to do for the workout is a warm up. The warm is 2-4 laps around a full gym or a half gym. This allows the temperature of the muscles to get higher meaning the muscles will be warmer allowing the person to stretch and extend the muscle. After the warm up it is required that you have exercises for the activation of the muscles. The activation of the muscles will get the muscles moving and stretching. The jumping jacks are set because they work almost the whole body because you need to move you legs and arms in the process. After 30-45 seconds the student will then switch to wood choppers. This is important because they help incredibly to activate the muscles used in the leg by doing a half-squat to a full squat. Push ups will help to loosen up the should muscles as well

Stretching is very important in working out because it prevents injury. A person will never do the same exercise two days in a row, this program was created to have all upper body one day and the next day all lower body. The reasoning for this method is because a person lifting should allow those muscles to rest and recovery. This program has been set to have at least two off days to allow the body to recover for the next workout. Chapter 3 PowerPoint states that, “Rest and Recovery, the body needs time to recover between training and overtraining can result in soreness and fatigue”. Rest days are very important since we place a large amount of strain on our muscles, tendons, bones, joints, and ligaments. Not allowing a person to have an off day is putting them in great risk of injury. As mentioned on the workout program, off days should be used for stretching and letting your body recover. According to the article, “7 Essentials Elements of Rest and Recovery” Kuhland states, “sleep, hydration, nutrition, posture, stretching, self-myofascial release, heat, ice, and compression, many people may not be aware there is a difference between rest and recovery or how to properly implement them both”. There are several types of stretches that can be done such as passive, active, ballistic, and static. A person who is training should do static stretching because it is slow movements into a stretch position that is being held.

Muscular strength and endurance is also important to consider when looking at an individual’s overall fitness. In this lab, we performed the grip strength and it is used to assess injury or motivation. Also, it evaluates the strength the individual is using. Assessing muscular endurance is important to the clinician because it helps with exercise prescription, and it tells the clinician whether or not the individual has certain muscle weakness or imbalance that could make them more prone to

1.Make sure to bring the body bar up and over your head (behind your head). The body bar should rest on parts of your upper back.

A2) Standing Chest Press with Resistance Tubing: Two to three sets, up to 15 reps, 60 seconds rest.

“In strength training, the intensity, frequency, and time of training varied across the types of strength sports” (Jianjun Guo and Yanmei Lou, 2015). Usually the participants would take 2-3 hours to do strength training, twice daily for 6 days per week. They would also undergo aerobic training every day, except Sunday.

In each 60-minute workout, you’ll spend small amounts of time at different stations changing the exercise you do. As you work your hardest, a big screen displays your heartrate and calories burned, which will motivate you to do keep you heat rate in the green zone with 12- 20 minutes in the orange and red zones.

Warm Up with 3-5 minutes of skipping took after by 3 sets of 6 of squats, pushups, and jumps.

Change your grip – You may not realise it, but by simply altering your grip slightly, you will be able to lift a great deal more weight on the bench press. The narrower your grip, the less the chest is worked and the more the triceps are worked. By going for a slightly wider grip, however, you may be able to generate even more power from your chest muscles, as well as your triceps muscles as well, which will mean that you will be able to lift more weight. If you aren’t making any progress, try adjusting your grip and going slightly wider than

Manual Muscle Testing is a procedure in physiotherapy that is necessary to assess the patient’s muscle strength. It is an important aspect in physiotherapy and grading strength is a skill that must be enhanced by the therapist. In connection with this, the results taken is used to determine what possible treatments the patient needs and also for their future physiotherapy visits. Muscle testing evaluation is done through the use of 5 to 0 system of grading; five (5) which represents a “normal” grade showing a best possible response, while zero (0) which represents no activity. The grade represents the performance and capacity of all muscles involved in the performed

There were three events: bench press, dead lift and squat. The participants attempted to lift the maximum amount of weight they could. If they were unable to on the first try, they regrouped and attempted two more times for a total of three attempts. Out of the three attempts, the judges calculated the heaviest weight lifted and gave a power index number based on the competitor’s bodyweight, and then it was on to the next event.

Every home gym needs a weight bench. Strength training is one of the most common types of training done by fitness enthusiasts. Building muscle burns fat and has transformative effects on the physique. In order to target specific muscle groups and perform certain lifts like the bench press and dumbbell flys, a bench is needed. A weight bench is a main component of any weight lifting set. It is a 3 foot long board that a lifter lays or sits on in order to perform various weight lifting exercises. The exercises done on a weight bench often involve a barbell or a set of dumbbells. Its primary purpose is to make lifting free weights safer and offer support for the lifter in order to encourage proper form and technique.

Place your feet flat on the floor. From a rack with the barbell upper chest height,

Wrap a band around each side of the bar and then around the base of the machine. As you press upwards the band will stretch increasing the resistance on the bar. Resulting in the bar getting heavier