Freshman Strength Training

What is Muscular Strength/Endurance? Muscular strength is the amount of force a muscle can exert Muscular endurance is how many times your muscles can repeat the exertion of force

Rules of the Wt. Room Must be in workout uniform Must have shoes on (hard soles, backs on shoe, gym shoe) No food at any time in the room Do not drop the weights Put your weights away after you are done Use collars on all bars Do not lift without supervision Have a spotter always with free weights No horse play DO NOT DISTRACT SOMEONE WHO IS LIFTING

Why is it important to have strength? Helps reduce fatigue Help prevent injuries and muscle soreness Help prevent osteoporosis Strong back and abdominal muscles Prevent low back pain (8 out of ten Americans seek medical advice for this problem)

How is Strength Improved? Strength Training Bodyweight Exercises/Manual Resistance Perform the exercises slowly Move each muscle and joint through a full range of motion

Strength Training Definitions: Full Range of Motion The range a body limb can move when a muscle contracts Concentric (positive) movement The lifting of the resistance (weight). Exhale during this movement. Eccentric (negative) movement The lowering of the resistance

Repetitions (Reps) The number of times the resistance will be moved through a full range of motion. Large, strong muscles= less reps more weights (4-6 reps) Improve your health/shape muscles= more reps, less weights (8-15 reps) Sets The number of reps one would do at one time (without resting).

Free Weights vs. Weight Machines Metal bars that have plates at the ends. Versatile, allows your muscles more freedom to move, and involve more muscle groups at once. Dumbbells are the short ones. Barbells (bars) are the long ones. They are safe Easy to use Enable you to isolate a muscle group Challenge your muscles throughout the entire motion of an exercise

Weight Training Safety DOMS (Delayed Onset Muscle Soreness) Post workout soreness for 24-48 hours after you workout. Keep soreness down to a minimum: Warm up before you lift Start with an easy set Don’t lift too quickly Don’t hold your breath Use proper form Cool down Rest a muscle for at least 48 hours Hydrate

Safety tips for Weight Machines… Custom fit each machine (adjust pads or seating) Watch your fingers Buckle up Don’t invent new uses for the machines

…and for Free Weights Use proper form when you lift a weight off the rack (bend from the knees and not the hips) Pay attention when carrying weights around (carry weights with two hands and close to your chest) Use collars  Don’t drop weights onto the floor Safely return weights to rack

Three times you need a spotter You are trying an exercise for the first time You are attempting a heavier weight than usual You want to do extra reps **Communicate with your spotter **Be a realistic spotter, don’t spot more weight than you are able to **Pay attention when you are a spotter

In case you do get a minor injury you should: R.I.C.E. Rest I Ice C Compression E Elevation

MUSCLES Hamstrings Quadriceps Gastrocnemius

Rectus Abdominis External Obliques Latissimus Dorsi

Trapezius Deltoids Pectorals

Biceps Triceps Gluteus Maximus