Purpose of a warm up:  To increase blood flow to all working cells and muscle tissue  To physically increase muscle temperature to reduce risk of injury to joints, tendons and muscles

 Muscles that support the trunk and pelvis  Strong core muscles decrease the risk of back pain and injury  Increase sport performance

Increased muscle strength and endurance Increased power Increased muscle tone Increased tendon and ligament strength Increased resting metabolism which helps with weight loss

From a health standpoint, increasing strength helps to increase or maintain muscle and a higher resting metabolic rate promotes weight loss and maintenance lessens the risk for injury prevents osteoporosis reduces chronic low-back pain reduces arthritic pain aids in childbearing improves cholesterol levels promotes psychological well-being may help lower blood pressure and control blood sugar

Strength-training combined with aerobic exercise decreases fatty tissue around muscle fibers This decrease is often greater than the amount of muscle hypertrophy Losing inches but not body weight is common

 Range of motion- (ROM) The amount of motion available to a joint. Exercises should be performed with a full range of motion.  Isometric- a contraction in which there is no movement.  Dynamic- a contraction where there is movement of a joint or joints.  Flexion- Decreasing the angle of a joint.  Extension- increasing the angle of a joint.  Abduction- movement away from the mid-line of the body.  Adduction- Movement toward the mid-line of the body.

 Reversibility: If you don’t use it, you lose it. Stopping a training program will cause the muscles to decrease in strength and atrophy  Overload: You must progressively increase the work load on a muscle or muscle group as the muscle becomes stronger. You can increase the weight lifted, the repetitions, the sets or increase the speed of contraction