Week 2: Strength Training

Watch the following video:

http://www.teenkidsnews.com/index.php/gallery/775-girls-weight-lifting

1.  Go to weight room and learn various, appropriate strength training activities.  Take notes on form, activity, and benefits.  

2.  After trying each activity during a rotation, pick the one that you liked the best.  Why did you choose this one and pick an activity or sport this would be helpful for and what health benefits do you gain from this activity.  Also be prepared to talk about how to perform this activity with proper form and how many reps or sets you should do.  

3.  Have a friend film you using your ipad talking about all of number 2 and performing the activity.

4.  Upload the video to a private you tube page.

5.  Upon returning to the classroom.  Upload to you tube and upload to blog.  You will need to create a Week 2 Tab labeled strength training.   You can add music to your video and upload to strength training page.  

6.  Also, include the following summarized information below in your own words typed on the page.  

Kids and Strength Training: Getting Started

Dr. Joe Pillarella says he would advise other teens to take it slowly when they start weight training. "Start off light and slowly increase your weight as your body allows you to," he says.

Here are the AAP's tips for any kind of strength training:

• Take it easy. At first, there should be ''no load," or no resistance, while learning the exercise. Add weight in increments of 10% only after 8 to 15 repetitions can be done.
• Focus on technique. It's better to do the exercise correctly than to do more repetitions or to take on more resistance.
• Ensure proper supervision and safety. The AAP says instructors or personal trainers should be certified and should have specific qualifications in pediatric strength training.
• Don't lift weights rapidly or do "explosive" lifting. The AAP discourages power lifting and body building until someone reaches physical and skeletal maturity.
• Strengthen all major muscle groups, including the core muscles.
• Warm up and cool down. Devote 10-15 minutes to your warm up and another 10-15 minutes to cool down after strength training.
• Remember, strength training is just one part of fitness. Don't overlook aerobic conditioning. And be sure to stay properly hydrated and eat a nutritious diet to help muscles recover.