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. 10/21/2015 2

 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. 10/21/2015 3

 Will muscle turn into fat? OR…  Will fat turn to muscle?  No! They are two totally different things.  If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat. 10/21/2015 4

 Myth: Weight training makes you bulky & masculine  Due to the fact that women do not, and cannot, naturally produce as much testosterone as males do, it is impossible for women to gain huge amounts of muscle mass. 10/21/2015 5

 Myth: Weight training makes you stiff and muscle-bound  Fact: if you perform all exercises through their full range of motion, flexibility will increase. 10/21/2015 6

 As long as you exercise you can eat anything you want…  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. 10/21/2015 7

 People workout for various reasons › Improved health- prevent the onset of chronic diseases (type II diabetes) or to rehabilitate › Strengthen bones to reduce risk of osteoporosis later in life. › Improve mental/emotional health. › Appearance- improve physical appearance (prevent/lose body fat or to gain muscle mass) › Sports performance- achieve athletic superiority in competitive organized sports 10/21/2015 8

 Genetics and Training *In order to maximize this genetic potential, the individual must receive appropriate exercise program 10/21/2015 9

1. Warm up › Increases blood flow to muscle, muscle temp, enzyme activity (PFK, makes muscle more pliable) › Increase Pulse Rate › Reduce risk of injury 2. Conditioning Phase (workout) 3. Cool down R eturn pooled blood Remove lactic acid 10/21/

 Tone / Endurance - low weight, high reps(15+), low sets(3), short rest(30sec -1min ), each body part train 2-3 x’s per week. 10/21/

 Hypertrophy- medium weight, medium reps (8-12), high sets, medium rest, each body part train 2 x’s per week. 10/21/

 Strength- (Build Muscle) heavy weight, low reps( 5-6 ), low sets, long rest, each body part train 2 x’s per week. 10/21/

 Two days per week- all body parts each workout OR  Half body each workout  IE- chest, shoulder, back  Bicep, triceps, legs *abs 10/21/

 Three days per week › All body parts each workout OR › Half body 2 x’s and 3 rd day all body parts 10/21/

 Four days per week (ideal)- split body parts › Mon & Thurs- chest, leg and tris › Tues & Fri- shoulder, back and biceps 10/21/

 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. 10/21/

 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 10/21/

 Delayed onset muscle soreness (DOMS) › hrs after strenuous exercise › Microscopic tears in muscle fibers resulting in inflammatory response Minimize through stretch, massage 10/21/

Major Muscles:  CHEST › PECTORIALS  LEGS › QUADS › HAMSTRINGS › CALVES  BACK › LATISSIMUS DORSI › TRAPEZIUS Minor Muscles:  SHOULDERS › DELTOIDS  ARMS › BICEPS › TRICEPS  ABS & OBLIQUES 10/21/

10/21/ Pectorials Biceps Quadriceps Deltoids Obliques Abs Gastrocnemius Hamstrings Triceps Latisimus Dorsi Trapezius

 BICEP’S ARE PULLING EXERCISES  CURLS – in relation to the arm › DUMBBELL › BARBELL › CABLE › MACHINE › PULLUPS 10/21/

 TRICEP’S ARE EXTENSION EXERCISES › DUMBELL › BARBELL › CABLE › MACHINE › DIPS › PUSHUPS 10/21/

 LATISIMUS DORSI  Wide Gripe Lat pull Downs  Reverse Grip Lat Pull down  LAT ROW  DUMBELL BARBELL 10/21/

 DELTOIDS › PRESSES › SHRUGS › RAISES › DUMBBELL › BARBELL › CABLE › MACHINES › PUSHUPS 10/21/

 PECTORIALS › MAJOR / MINOR › DUMBELL › BARBELL › MACHINE CABLE › PRESSES › PUSHUPS › DIPS 10/21/

 QUADS- top front of legs  HAMSTRINGS- back of legs  CALVES 10/21/

 SQUATS  LEG EXTENSIONS( Quadriceps )  Quadriceps extend the leg.  LEG CURLS ( Hamstrings ) 10/21/

 Upper abdominal  Lower abdominal  Sides-obloquies › Sit ups › Crunches › Medicine/Ab balls › Ab machines › Cables 10/21/

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. 10/21/

 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. 10/21/

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 10/21/

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 10/21/

 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. 10/21/