Strength Training

Fitness 101

04/19/232

Frequently Asked QuestionsI don't want to be HUGE. Should I still lift

weights?

YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.

04/19/233

FAQ’s

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

If you want to add muscle and lose fat during the same workout you should do the weight training first. Why?

You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury.

04/19/234

FAQ’s

Will muscle turn into fat? OR…

Will fat turn to muscle? No! They are two totally

different things. Muscle will no more turn into fat than an apple turn into an orange. If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat.

04/19/235

Myth’s for women

Myth: Weight training makes you bulky & masculine

Due to the fact that women do not, and cannot, naturally produce as much testosterone (hormone responsible for increased muscle size) as males do, it is impossible for women to gain huge amts of muscle mass.

04/19/236

Myth’s Myth: Weight training

makes you stiff and muscle-bound

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

Example: flyes, stiff-legged deadlifts, DB press, and chin-ups

04/19/237

Myth’s

As long as you exercise you can eat anything you want…

I wish! However, this could not be further from the 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 will accumulate these extra calories as fat regardless of the amount of exercise that we do.

04/19/238

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

04/19/239

Success is determined by two factors…

Genetics and Training

*In order to maximize this genetic potential, the individual must receive appropriate exercise program

04/19/2310

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

04/19/2311

General Wt. Training Guidelines

Tone / Endurance- low weight, high reps, low sets, short rest, each body part train 2-3 x’s per week.

04/19/2312

General Wt. Training Guidelines

Hypertrophy-

medium weight, medium reps (8-12), high sets, medium rest, each body part train 2 x’s per week.

04/19/2313

General Wt. Training Guidelines

Strength-

heavy weight, low reps, low sets, long rest, each body part train 2 x’s per week.

04/19/2314

Training Days per Week

Two days per week- all body parts each workout OR

Half body each workout

IE- chest, shoulder, back

Bicep, triceps, legs

*abs

04/19/2315

Training Days per Week

Three days per week All body parts each

workout OR Half body 2 x’s and 3rd

day all body parts

04/19/2316

Training Days per Week

Four days per week (ideal)- split body parts Mon & Thurs- chest,

leg and tris Tues & Fri- shoulder,

back and biceps

04/19/2317

Reps and Sets

A set is a group of successive repetitions performed without resting. A rep or repetition is the number of times you repeat the move in each set. Therefore, if your instructions were to do 3 sets of 12 (3 x 12) biceps curls, you would curl the weight 12 times in a row to complete the first set. Then you’d put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on until you’ve finished the prescribed number of sets for that exercise.

04/19/2318

Free Weights ~vs~ Machines{similar strength gains}

Arguments for free weights: Forced to control

balance & stabilization <equipment & space

needed symmetry

Arguments for machines: Safer, less chance of

injury Do not need a spotter Easier for beginners Easier to change

weight

04/19/2319

Muscle Soreness

Delayed onset muscle soreness (DOMS) 24-48 hrs after

strenuous exercise Microscopic tears in

muscle fibers resulting in inflammatory response

Minimize through stretch, massage

04/19/2320

Muscles

Major Muscles: CHEST LEGS

QUADS HAMSTRINGS CALVES

BACK

Minor Muscles: SHOULDERS ARMS

BICEPS TRICEPS

ABS

04/19/2321

04/19/2322

BICEPS & EXERCISES

04/19/2323

BICEP EXERCISES

BICEP’S ARE PULLING EXERCISES

CURLS DUMBBELL BARBELL CABLE MACHINE PULLUPS

04/19/2324

TRICEP & EXERCISES

04/19/2325

TRICEP EXERCISES

TRICEP’S ARE EXTENSION EXERCISES DUMBELL BARBELL CABLE MACHINE DIPS PUSHUPS

04/19/2326

BACK

04/19/2327

BACK EXERCISES

LATISIMUS DORSI PULLING

EXERCISESPULLUPSMACHINELATROWDUMBELLBARBELL

04/19/2328

SHOULDERS

04/19/2329

SHOULDER EXERCISES

DELTOIDS PRESSES SHRUGS RAISES DUMBBELL BARBELL CABLE MACHINES PUSHUPS

04/19/2330

CHEST

04/19/2331

CHEST EXERCISES

PECTORIALS MAJOR / MINOR DUMBELL BARBELL MACHINE CABLE PRESSES PUSHUPS DIPS

04/19/2332

LEGS

QUADS- top front of legs

HAMSTRINGS- back of legs

CALVES

04/19/2333

LEG EXERCISES

SQUATS LEG

EXTENSIONS LEG CURLS

04/19/2334

AB’S

04/19/2335

AB EXERCISES

Upper abdominal Lower abdominal Sides-obloquies

Sit ups Crunches Medicine/Ab balls Ab machines Cables

04/19/2336

Project- Developing a Workout Plan

Choose one or more components of Health Fitness and develop a workout program that you can perform to improve that component(s). Use a spreadsheet application to display your workout plan and chart your progress. See links to sample workout sheets. You should only use these as a guide to develop your own personal fitness program. While designing your own workout sheet, be sure to include all the Elements of a Workout Program.

04/19/2337

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.

04/19/2338

Resources

Below you will find a number of links to sites with information to help you create your own workout plan.  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

04/19/2339

Mode (types of exercise)Aerobic Exercise - CardiovascularStrength Training - Muscular strength and

endurance exercisesFlexibility -Stretching and warm-up exercisesFitrex Exercise Library - Over 1000 exercises

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

         Bench Dips         Cross Crunches         Bench Press

04/19/2340

Other Resources

P90X MMA Workouts Military Workouts

(Marine Corps, Navy SEALS)

Celebrity Workouts Beach Body

Workout Bikini Body Workout 300 Workout

This is just the tip of the iceberg! There are hundreds of workouts on the internet and in fitness magazines. Choose or develop one that fits your style and goals.