What is the purpose of Weight Training?

What is the purpose of Weight Training? Maintain/Increase Muscular Strength & Muscular Endurance

What is the purpose of Weight Training? Maintain/Increase Muscular Strength & Muscular Endurance Maintain/Increase Bone Density

What is the purpose of Weight Training? Maintain/Increase Muscular Strength & Muscular Endurance Maintain/Increase Bone Density Maintain/Increase Flexibility

STRENGTH The ability of your muscles to exert a force

MUSCULAR ENDURANCE The ability of a muscle to repeatedly exert a force over a prolonged period of time

The ability to move joints fully through a full range of motion FLEXIBILITY The ability to move joints fully through a full range of motion

AEROBIC EXERCISE Moderate to vigorous cardiovascular exercise that uses large amounts of oxygen, that maintains or increases endurance

ANAEROBIC EXERCISE Short bursts of intense exercise that does not utilize oxygen absorption, used to maintain or increase muscular strength

(3) TYPES OF MUSCLE Involuntary Muscle: (1. Smooth/2. Cardiac) *found in blood vessels, organs & heart Voluntary Muscle (3. Skeletal) *There are over 600 muscles in the human body, almost every muscle constitutes one part of a pair of identical bilateral muscles, found on both sides, resulting in approximately 320 pairs of muscles

FITNESS TRAINING BASICS “What is your Fitness Goal?” Build Strength 2. Develop Size 3. Improve Muscle Tone HEAVY WEIGHT FEW REPS (MORE REST)

FITNESS TRAINING BASICS “What is your Fitness Goal?” Build Strength 2. Develop Size 3. Improve Muscle Tone HEAVY WEIGHT MODERATE WT. FEW REPS MOD. REPS (MORE REST) (MEDIUM REST)

FITNESS TRAINING BASICS “What is your Fitness Goal?” Build Strength 2. Develop Size 3. Improve Muscle Tone HEAVY WEIGHT MODERATE WT. LIGHT WEIGHT FEW REPS MOD. REPS HIGH REPS (MORE REST) (MEDIUM REST) (LOW REST)

REPETITION? vs SETS? REPS = How many times you perform an exercise SETS = How many groups of repetitions you complete per exercise Example 10 push-ups 3 times = 30 repetitions (Reps) (Sets)

Weight Room Safety Always use a spotter Avoid throwing or swinging the weights Always use clips or collars regardless of amount being lifted Train in proper clothing, including proper footwear Avoid lifting more than you are capable of lifting Avoid or consult your doctor before using any supplements, do not use illegal or dangerous drugs No rough/dangerous play around weight equipment, and always be aware of your surroundings

Weight Room Etiquette Take turns using equipment Always return/replace weights to where they belong No rough/dangerous play Wipe down & clean equipment after use Set aside and report any damaged equipment

BACK MUSCLES

LEG MUSCLES (BACK VIEW)

CORE MUSCLES

ARM MUSCLES

Be Specific/Be Realistic (achievable) GOAL SETTING BASICS 1.) Identify your goal Be Specific/Be Realistic (achievable)   (Short Term goals vs. Long Term goals)

GOAL SETTING BASICS 2.) How will you achieve your goals? *Be specific (Figure out how goal will be met) **F.I.T. Formula  3.) Measure Your Progress *Keep records of progress (visual evidence) “Workout Log” *Make changes when needed 4.) Achieve your Goal (Reward yourself) *Don’t Quit/Share your goals/Let your peers motivate you

How To Make A Fitness Workout “The F.I.T. Formula” F. = Frequency (How often will you work out?) I. = Intensity (How much weight will you use?) T. = Time (How Long will your workout last?)

F.I.T. FORMULA EXAMPLE Goal: Increase Upper Body strength (F) Workout 2 days a week on upper body with a bicep & back workout and chest & tricep workout. (I) Heavy amounts of weight to increase strength (T) 1.5 hours per workout after school

Sample Daily Workout Day 1- Back Workout (Warm-up) 5 min. of cardio on the treadmill, 10 push-ups, upper body stretches (arm overhead & across front of body) WORKOUT 3 sets/(to fail) PULL-UPS (Body Weight) works all back muscles 3 sets/15 reps. UPRIGHT ROW (25 lb. barbell) works Traps/Delts. 3 sets/10 reps. MILT. PRESS (20 lb. dumbbells) works Deltoids 3 sets/15 reps. CABLE PULLDOWNS (100 lbs.) Works all back 3 sets/10 reps. Front & Side Raises (15 lb. DB) Works Deltoids (Cool-Down) Rowing machine 15 min., 2 sets/25 crunches, 2 sets/30 sec. planks Walk on the treadmill for 10 min.