Strength Training Fitness 101

8/23/ Frequently Asked Questions I 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.

8/23/ 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.

8/23/ 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.

8/23/ 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.

8/23/ 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

8/23/ 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.

8/23/ 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

8/23/ Success is determined by two factors… Genetics and Training *In order to maximize this genetic potential, the individual must receive appropriate exercise program

8/23/ 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 R eturn pooled blood Remove lactic acid

8/23/ General Wt. Training Guidelines Tone / Endurance- low weight, high reps, low sets, short rest, each body part train 2-3 x’s per week.

8/23/ General Wt. Training Guidelines Hypertrophy- medium weight, medium reps (8-12), high sets, medium rest, each body part train 2 x’s per week.

8/23/ General Wt. Training Guidelines Strength- heavy weight, low reps, low sets, long rest, each body part train 2 x’s per week.

8/23/ 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

8/23/ Training Days per Week Three days per week All body parts each workout OR Half body 2 x’s and 3 rd day all body parts

8/23/ Training Days per Week Four days per week (ideal)- split body parts Mon & Thurs- chest, leg and tris Tues & Fri- shoulder, back and biceps

8/23/ 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.

8/23/ 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

8/23/ Muscle Soreness Delayed onset muscle soreness (DOMS) hrs after strenuous exercise Microscopic tears in muscle fibers resulting in inflammatory response Minimize through stretch, massage

8/23/ Muscles Major Muscles: CHEST LEGS QUADS HAMSTRINGS CALVES BACK Minor Muscles: SHOULDERS ARMS BICEPS TRICEPS ABS

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8/23/ BICEPS & EXERCISES

8/23/ BICEP EXERCISES BICEP’S ARE PULLING EXERCISES CURLS DUMBBELL BARBELL CABLE MACHINE PULLUPS

8/23/ TRICEP & EXERCISES

8/23/ TRICEP EXERCISES TRICEP’S ARE EXTENSION EXERCISES DUMBELL BARBELL CABLE MACHINE DIPS PUSHUPS

8/23/ BACK

8/23/ BACK EXERCISES LATISIMUS DORSI PULLING EXERCISES PULLUPS MACHINE LAT ROW DUMBELL BARBELL

8/23/ SHOULDERS

8/23/ SHOULDER EXERCISES DELTOIDS PRESSES SHRUGS RAISES DUMBBELL BARBELL CABLE MACHINES PUSHUPS

8/23/ CHEST

8/23/ CHEST EXERCISES PECTORIALS MAJOR / MINOR DUMBELL BARBELL MACHINE CABLE PRESSES PUSHUPS DIPS

8/23/ LEGS QUADS- top front of legs HAMSTRINGS- back of legs CALVES

8/23/ LEG EXERCISES SQUATS LEG EXTENSIONS LEG CURLS

8/23/ AB’S

8/23/ AB EXERCISES Upper abdominal Lower abdominal Sides-obloquies Sit ups Crunches Medicine/Ab balls Ab machines Cables

8/23/ 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.

8/23/ Samples of Workout Sheets  Sample 1 Sample 1  Sample 2 Sample 2 Sample 3 Or use the workout sheet that is provided by the fitness center or your teacher.

8/23/ 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 Frequency  Duration Duration  Mode (see next slide)  Exercise Prescription Lab Exercise Prescription Lab  Intensity Intensity

8/23/ Mode (types of exercise) Aerobic ExerciseAerobic Exercise - Cardiovascular Strength TrainingStrength Training - Muscular strength and endurance exercises FlexibilityFlexibility -Stretching and warm-up exercises Fitrex Exercise LibraryFitrex Exercise Library - Over 1000 exercises categorized by muscle group with descriptions and videos. Some sample video links below.  Bench Dips Bench Dips  Cross Crunches Cross Crunches  Bench Press Bench Press

8/23/ 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.