Personalized Weight Training Program

”Personalized weight training program”
Gr 12 Health Assignment:

Grade 12 Competitive games
Class code: Pal40

Teacher’s name: Mrs Clare
Studen’ts name: Alberto de Jesus Cortes Morales

Weight training: Is a common type of strength training for developing the strength and size of skeletal muscles. Also is a training program for improving or maintaining overall fitness, strength, orendurance. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

Three types of most known weight training are:

*Bodybuilding: Bodybuilders train in a specific manner to achieve a specific goal: making their muscles bigger. This type of training is the best for making your muscles larger but not necessarily stronger. That's not to saybodybuilders aren't strong -- they are -- they just aren't as strong as some other athletes because their goal is aesthetics, not athleticism.

*Weight lifting: Lifting barbells or dumbbells with the goal of increasing your strength and/or muscle size. This is the most common people who train for a competitive sport game use this type of training.

*Power lifting: Power lifting is the best typeof training for maximal strength. A power lifter's goal isn't appearance, it's strength. Power lifters focus on lifting an extremely heavy amount of weight for only a few repetitions.


Benefits of weight training

Physical benefits
Organs: not only strengthens the heart and lungs, but also the joints.
Muscles: Increases oxygenation, tone, strength and volume.
Bones: Increase yourstrength, flexibility, strength and density.
Features: Operates better circulation, respiration, digestion, immune system and metabolism.
Stories: regulates the levels of triglycerides, cholesterol and blood glucose.
Resistance: Lower your heart rate, improve your strength and fitness.

Health benefits
Exercising daily prevents diseases, you can prevent or treat many diseases, including:Cardiovascular: Lowers bad cholesterol and increases good, protects arteries, prevents the risk of stroke and brain clots and lower blood pressure.
Diabetes: Reduce the risk of getting it and is one of the main treatments (along with diet and medical care) because it helps control glucose levels in the blood.
Cancer: Significantly reduces the risk of colon cancer or breast cancer.
Arthritis: Maintainsflexible joints and cartilage, and tissue by movement receives nutrients.

Psychological benefits
It is proven that exercise also benefits the mental and emotional health, providing great comfort:

Reduce stress: Reduces anxiety, depression and its effects such as irritability and moodiness, because it makes you release the tension.
Sharpen your mind: It increases the flow of oxygen to thebrain, improving your learning ability, concentration, memory and alertness.
Produces well: Stimulates the release of endorphins, which are hormones that produce feelings of pleasure.
Entertains you: distracts you from worries, gives you fun and a healthy lifestyle.

Muscles diagram, muscle group targeted

FrontBack

Front side, upper body
1.Shoulders
2.Chest
3.Biceps
4.Forearms
5.Abs

Lower body
6. Thigs
Back side, upper body
1. Back_ trapecium…
2. Triceps
3. Forearms

Lower body
4. Buttocks
5. Thig
6. Claff
Lower body
Upper body

Schedule &variety of training program whit exercises

General heating
Jog for 400 meters or 5 minutes on a stationary device perform them 40% ofour maximum speed (cycling, rowing, etc. ..)
General stretching on the upper and lower body.

Upper body
Upper body

Upper body

LOWER BODY

Rationalization of exercises chosen

Focused on ancient wrestling_ pankration
A little bit of history
Initially an army of 10,000 Greeks how say some historians, fought to the death against 250,000 Persians and barbarians under them, where in...