1. What is the purpose of Weight Training?

2. What is the purpose of Weight Training?
Maintain/Increase Muscular Strength & Muscular Endurance

3. What is the purpose of Weight Training?
Maintain/Increase Muscular Strength & Muscular Endurance
Maintain/Increase Bone Density

4. What is the purpose of Weight Training?
Maintain/Increase Muscular Strength & Muscular Endurance
Maintain/Increase Bone Density
Maintain/Increase Flexibility

5. STRENGTH The ability of your muscles to exert a force

6. MUSCULAR ENDURANCE
The ability of a muscle to repeatedly exert a force over a prolonged period of time

7. The ability to move joints fully through a full range of motion
FLEXIBILITY
The ability to move joints fully through a full range of motion

8. AEROBIC EXERCISE
Moderate to vigorous cardiovascular exercise that uses large amounts of oxygen, that maintains or increases endurance

9. ANAEROBIC EXERCISE
Short bursts of intense exercise that does not utilize oxygen absorption, used to maintain or increase muscular strength

10. (3) TYPES OF MUSCLE Involuntary Muscle: (1. Smooth/2. Cardiac)
*found in blood vessels, organs & heart
Voluntary Muscle (3. Skeletal)
*There are over 600 muscles in the human body, almost every muscle constitutes one part of a pair of identical bilateral muscles, found on both sides, resulting in approximately 320 pairs of muscles

11. FITNESS TRAINING BASICS “What is your Fitness Goal?”
Build Strength 2. Develop Size 3. Improve Muscle Tone
HEAVY WEIGHT
FEW REPS
(MORE REST)

12. FITNESS TRAINING BASICS “What is your Fitness Goal?”
Build Strength 2. Develop Size 3. Improve Muscle Tone
HEAVY WEIGHT MODERATE WT.
FEW REPS MOD. REPS
(MORE REST) (MEDIUM REST)

13. FITNESS TRAINING BASICS “What is your Fitness Goal?”
Build Strength 2. Develop Size 3. Improve Muscle Tone
HEAVY WEIGHT MODERATE WT LIGHT WEIGHT
FEW REPS MOD. REPS HIGH REPS
(MORE REST) (MEDIUM REST) (LOW REST)

14. REPETITION? vs SETS? REPS = How many times you perform an exercise
SETS = How many groups of repetitions you complete per exercise
Example
10 push-ups 3 times = 30 repetitions
(Reps) (Sets)

15. Weight Room Safety Always use a spotter
Avoid throwing or swinging the weights
Always use clips or collars regardless of amount being lifted
Train in proper clothing, including proper footwear
Avoid lifting more than you are capable of lifting
Avoid or consult your doctor before using any supplements, do not use illegal or dangerous drugs
No rough/dangerous play around weight equipment, and always be aware of your surroundings

16. Weight Room Etiquette Take turns using equipment
Always return/replace weights to where they belong
No rough/dangerous play
Wipe down & clean equipment after use
Set aside and report any damaged equipment

18. BACK MUSCLES

19. LEG MUSCLES
(BACK VIEW)

20. CORE MUSCLES

21. ARM MUSCLES

22. Be Specific/Be Realistic (achievable)
GOAL SETTING BASICS
1.) Identify your goal
Be Specific/Be Realistic (achievable)
(Short Term goals vs.
Long Term goals)

23. GOAL SETTING BASICS 2.) How will you achieve your goals?
*Be specific (Figure out how goal will be met)
**F.I.T. Formula 
3.) Measure Your Progress
*Keep records of progress (visual evidence) “Workout Log”
*Make changes when needed
4.) Achieve your Goal (Reward yourself)
*Don’t Quit/Share your goals/Let your peers motivate you

24. How To Make A Fitness Workout
“The F.I.T. Formula”
F. = Frequency (How often will you work out?)
I. = Intensity (How much weight will you use?)
T. = Time (How Long will your workout last?)

25. F.I.T. FORMULA EXAMPLE Goal: Increase Upper Body strength
(F) Workout 2 days a week on upper body with a bicep & back workout and chest & tricep workout.
(I) Heavy amounts of weight to increase strength
(T) 1.5 hours per workout after school

26. Sample Daily Workout Day 1- Back Workout
(Warm-up) 5 min. of cardio on the treadmill, 10 push-ups, upper body stretches (arm overhead & across front of body)
WORKOUT
3 sets/(to fail) PULL-UPS (Body Weight) works all back muscles
3 sets/15 reps. UPRIGHT ROW (25 lb. barbell) works Traps/Delts.
3 sets/10 reps. MILT. PRESS (20 lb. dumbbells) works Deltoids
3 sets/15 reps. CABLE PULLDOWNS (100 lbs.) Works all back
3 sets/10 reps. Front & Side Raises (15 lb. DB) Works Deltoids
(Cool-Down)
Rowing machine 15 min., 2 sets/25 crunches, 2 sets/30 sec. planks
Walk on the treadmill for 10 min.