Chapter 10 Developing Muscular Fitness

Lesson 1 Beginning a Resistance-Training Program Short-Term & Long-Term Goals Setting Your Goals Set reasonable goals Establish short & long term goals Identify a variety of short term goals Keep written records Revise goals Think positively

Applying Safety Rules and Procedures Familiarize yourself with the training facility Warm up before each session Learn and use proper technique on any exercise Use spotters Wear a safety belt Use clips when adding weights to barbells Practice all lifts Control the speed of the resistance movement at all times Be alert and act responsibly Return equipment Allow time for muscles to repair Cool down after each session

Spotting Main Duties Other duties of spotter: Help lifter keep weight moving Observe & point out improper technique Provide motivation & encouragement Other duties of spotter: Keep exercise area free of weights Put proper amount on bar Have hands ready to help Communicate effectively with lifter Know how many repetitions lifter is attempting Assist with lift and re-racking the weight Ready to assume all the weight, if necessary

Proper technique Breath control Proper grips Take 2 or 3 breaths Begin lift with exhale Return weight to starting position, inhaling Proper grips Overhand grip – palms downward Underhand grip – palms upward Alternated grip – 1 palm up/1 palm down Hand Placement wide common narrow

Weight Room Etiquette Limit time on a machine/work station Use 1 machine at a time Put away free weights Use a towel

Lesson 2 Planning Your Resistance-Training Workout Components of the Workout Repetition – 1 completion of an activity Set – group of consecutive reps for an activity Exercise – series of repetitive muscle contractions that build strength and endurance Body area- muscle group with 1 of 6 specific “body areas”

Variations on the Circuit Train Large muscle groups before small muscle groups Alternate push exercises with pull exercises Alternate upper-body with lower-body exercises Weakest muscles before strongest muscles

Lesson 3 Applying FITT to Resistance Training Frequency – how many times per week. Recovery period is 48 to 72 hours. 3 days a week 4 days a week split workout exercise 3 or 4 body areas at each session, at much higher intensities.

Intensity Time The amount of weight you will lift 1 rep max (1RM)-measures absolute muscular strength Training Load-how much you lift Beginners use 50%-60% of 1RM Conditioned weight trainers use 75%-85% of 1RM Time Number of reps and sets you will do How many different exercises you will perform per body area

Number of Reps and Sets Fitness and toning -1-3 sets of 8-12 reps Endurance – 2-3 sets of 12-20 reps Strength – 3-5 sets of 2-6 reps Muscle Mass – 3-5 sets of 6-12 reps

Rest Between reps – none Between sets – depends on training goal Fitness – 1 to 2 minutes Endurance 30 seconds to 1 minute Strength – 2 to 5 minutes Muscle mass – 30 seconds to 1.5 minutes Power – 3 to 5 minutes

Type Free weights Machine Body weight – cross fit (body weight/cardio) bands

Achieving Muscular Fitness Pyramid Training-using progressively heavier weights and few reps through successive sets of an exercise. Set 1 – 70% 10-12 reps Set 2 – 80% 6-8 reps Set 3 - 85% 4 to 7 reps Set 4 – 90% 2 to 3 reps Set 5 - 95% 1 to 2 reps

Multiple sets – same weight, decreasing reps Negative reps – spotter lifts (concentric) you lower weight (eccentric) Supersets – alternate sets of exercises that train opposing muscles, without resting between sets. Compound sets – alternate sets without rest Multiple Hypertrophy Sets-use same amount of weight throughout and to the point of fatigue