8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 1/21

Strength, Tone, & Edurance

Training

Fitness 101

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 2/21

04/29/122

Frequently Asked Questions

I don't want to be HUGE. Should I still liftweights? 

YES! For most people, adding muscle is verydifficult. Hard work, eating right, andhaving the right genetics are all neededto get the bodybuilder look. It also takesyears to put on the kind of mass thatyou see in magazines. If you findyourself getting more muscle than you'dlike, then you can stop training and they

will shrink, due to lack of work. It is alsoimportant to note that most athletes useweights to improve their strength andtheir performance, and don't end uplooking like a bodybuilder, even thoughthey train very hard.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 3/21

04/29/123

FAQ’s

If I'm doing both aerobic exercise and weighttraining, which one should be done first?

If you want to add muscle and lose fat during thesame workout you should do the weight trainingfirst. Why?

You'll have more energy, which usually results in

a more productive weight training workout.Weight training while fatigued can result in badform and carelessness which may result ininjury.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 4/21

04/29/124

FAQ’s

Will muscle turn into

fat? OR…

Will fat turn to muscle?

No! They are two totallydifferent things. Musclewill no more turn into fatthan an apple turn into anorange. If not used,muscle will becomesmaller and fat depositsmay appear over themuscle, but the muscledoesn't change into fat.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 5/21

04/29/125

Myth’s for women

Myth: Weight trainingmakes you bulky &masculine

Due to the fact thatwomen do not, andcannot, naturally produceas much testosterone(hormone responsible for increased muscle size) asmales do, it is impossiblefor women to gain huge

amts of muscle mass.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 6/21

04/29/126

Myth’s Myth: Weight training

makes you stiff andmuscle-bound

Fact: if you perform allexercises through their full range of motion,flexibility will increase.

Example: flyes, stiff-legged deadlifts, DBpress, and chin-ups

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 7/2104/29/127

Myth’s

 As long as you exercise you can eat anything

you want…

I wish! However, this could not be further fromthe truth. Our individual metabolism determines

how many calories we burn at rest and while we

exercise. If we eat more calories than we burn

on a consistent basis, our bodies willaccumulate these extra calories as fat

regardless of the amount of exercise that we do.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 8/2104/29/128

WHY DO PEOPLE WORKOUT?

People workout for various reasons Improved health- prevent the onset of chronic

diseases (type II diabetes) or to rehabilitate Appearance- improve physical appearance

(prevent/lose body fat or to gain muscle

mass)

Sports performance- achieve athletic

superiority in competitive organized sports

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 9/2104/29/129

Success is determined by two

factors…

Genetics and Training

*In order to maximize

this genetic potential,

the individual must

receive appropriateexercise program 

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 10/2104/29/1210

Components of a Workout

Session

1. Warm up Increases blood flow to muscle, muscle temp, enzyme

activity (PFK, makes muscle more pliable)

Reduce risk of injury

2. Conditioning Phase (workout)

3. Cool down

Return pooled blood

Remove lactic acid

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 11/2104/29/1211

General Wt. Training Guidelines

Tone / Endurance-

low weight, high reps

(8-12), low sets,short rest (<30 sec),

each body part train

2-3 x’s per week. Example 3 sets of 12

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 12/2104/29/1212

General Wt. Training Guidelines

Cont.

Strength Training

High weight, Low

reps, Low sets, longrest (>30 <1 min)

rest, each body part

train 2-3 x’s per week.

Example 3 sets of 5

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 13/2104/29/1213

Training Days per Week

Four days per week

(ideal)- split body

parts Mon & Thurs- chest,

leg and tris

Tues & Fri- shoulder,

back and biceps

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 14/2104/29/1214

Reps and Sets

 A set is a group of successive repetitionsperformed without resting. A rep or repetition isthe number of times you repeat the move in

each set. Therefore, if your instructions were todo 3 sets of 12 (3 x 12) biceps curls, you wouldcurl the weight 12 times in a row to complete thefirst set. Then you’d put the weight down, rest a

moment and do 12 more in a row to completethe second set, and so on until you’ve finishedthe prescribed number of sets for that exercise.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 15/2104/29/1215

Free Weights ~vs~ Machines

{similar strength gains}

 Arguments for free

weights:

Forced to controlbalance & stabilization

<equipment & space

needed

symmetry

 Arguments for 

machines:

Safer, less chance of injury

Do not need a spotter 

Easier for beginners

Easier to changeweight

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 16/21

04/29/1216

Muscle Soreness

Delayed onset musclesoreness (DOMS) 24-48 hrs after 

strenuous exercise Microscopic tears in

muscle fibers resultingin inflammatory

responseMinimize through stretch,

massage

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 17/21

04/29/1217

Project- Developing a Workout

Plan

Choose one or more components of Health Fitness anddevelop a workout program that you can perform toimprove that component(s). Use a spreadsheet

application to display your workout plan and chart yourprogress. See links to sample workout sheets. Youshould only use these as a guide to develop your ownpersonal fitness program. While designing your own

workout sheet, be sure to include all the Elements of aWorkout Program.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 18/21

04/29/1218

Samples of Workout Sheets

•  Sample 1 

•  Sample 2 

Sample 3 

Or use the workout sheet that is provided

by the fitness center or your teacher.

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 19/21

04/29/1219

Resources 

Below you will find a number of links to sites withinformation to help you create your own workoutplan. Use these resources to develop a workout plan

that includes all of the following elements.

Elements of a Workout Program•  Frequency 

•  Duration •  Mode (see next slide)•  Exercise Prescription Lab 

•  Intensity 

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 20/21

04/29/1220

Mode (types of exercise)

Aerobic Exercise - Cardiovascular

Strength Training - Muscular strength and endurance

exercises

Flexibility -Stretching and warm-up exercises

Fitrex Exercise Library - Over 1000 exercises

categorized by muscle group with descriptions andvideos. Some sample video links below.

•  Bench Dips

•  Cross Crunches

•  Bench Press

8/3/2019 1- Strength Training

http://slidepdf.com/reader/full/1-strength-training 21/21

04/29/1221

Other Resources

P90X MMA Workouts

Military Workouts(Marine Corps, NavySEALS)

Celebrity Workouts Beach Body Workout Bikini Body Workout 300 Workout

This is just the tipof the iceberg!

There are hundredsof workouts on theinternet and infitness magazines.

Choose or developone that fits yourstyle and goals.