Principles of Training Overload – What a person does in training, the workload is just enough so that the body is challenged and then it adjusts and adapts demonstrating an increase in fitness Progression – Increasing the workload (F. I. T. or T) to continue improvements and fitness gains Specificity – For a person to make fitness gains, he must work that type of fitness or a specific muscle or area of body Regularity - A person must exercise regularly to gain and maintain appropriate fitness levels Individuality - A person should have his own goals based on his needs and wants. Comparing oneself to others is not wise because we are all build differently and have strengths and weaknesses.

Achieving Muscular Fitness

The relationship between muscular strength and muscular endurance. Muscular Fitness Muscular Fitness The relationship between muscular strength and muscular endurance. Muscular Strength Amount of force that can be exerted by a single contraction of the muscle. Muscular Endurance Ability of a muscle group to continue muscle movement over a length of time.

Applying Overload to Muscular Fitness Frequency Muscular strength: every other day (2-4 times per week) Muscular endurance: every other day (3 days per week) Intensity Muscular strength: High resistance - heavier weights Muscular endurance: Low resistance - light weights Time Muscular strength: 8-12 repetitions Muscular endurance: 12-20 repetitions Type Muscular strength and endurance: resistance type activity (body weight, weights and weight machines)

Applying Specificity to Muscular Fitness Specificity Principle You must work the exact muscle group that you wish to develop Try to isolate the muscle you intend to work Utilize a few exercises which involve the same muscles Most weight machines isolate a muscle or group of muscles

Applying the Other Principles of Training to Muscular Fitness Progression Principle The muscle must lift more each time if it is to become progressively stronger. Increases done in F.I.T. or T. Regularity Principle For general fitness, 2 to 3 days per week of weight training is sufficient. Individuality Principle Your progress in weight training will be based on many individual factors.

Methods of Developing Muscular Strength & Endurance Body part workouts (typical gym workout) Circuit training Plyometrics Calisthenics Pilates H.I.I.T. High Intensity Interval Training

Types of Weight Training Equipment Free Weights - barbells and dumbbells Weight Machines Resistance Bands/tubing Body Bars Medicine Balls Stability Balls Bosu Balls Kettlebells TRX Cables Ropes

Safety Precautions Warm up properly Use correct techniques Use a spotter Make good choices of weight Properly secure barbell plates Breathe correctly (exhale on exertion) When lifting a weight from the floor, keep the weight close to your body. Lift with legs, not back.

Static versus dynamic exercises Static exercise/isometric = exercise involving a muscle contraction without a change in the muscle's length; examples: push on a wall, plank Dynamic exercise/isotonic = exercise involving a muscle contraction with a change in the muscles length: Two kinds: Concentric contraction = shortening of muscle Eccentric contraction = lengthening of the muscle

CREATING A PROGRAM In order to get the body to adapt, the muscles must be stressed with a greater load than they are used to. Once the muscles have adapted, their function will improve and strength will be gained

Getting started with your program First few sessions = Get used to the movements, let nervous system practice communicating with muscles in order to develop strength effectively Choose a weight you can do easily for 8 – 12 reps Do only one set Rest 1 – 2 minutes between exercises

Warm-up First - Complete a general warm-up 5-10 minutes of walking, easy jogging and/or dynamics If working with HEAVY WEIGHT – Second - Do exercises that will fire up the muscles that will be used in the workout For example: bench press 3 X 10 @ 125 lbs. Do one set of the actual exercise (bench press) with a lighter weight (1 X 10 @ 50 lbs.) Then complete the rest of the sets and reps with heavier weight Do this for each exercise that you perform

Cool-down Stretching the muscle groups that were used in the workout This may help alleviate soreness Perfect time to work on flexibility Cool-down stretching used to increase flexibility is more reps and held for longer time…at least 2 sets of 20-30 seconds

NEXT CLASS…Putting it all together in a Full-Body Workout 1. What exercises can we do that hit all or MOST the major muscle groups of the body? 2. How do we format the exercises/workout so that we are within the training principles for muscular fitness? And so that we are able to complete the workout. 3. How do we utilize different pieces of equipment to add variety and challenge to the workout?