1. Freshman Strength Training

2. What is Muscular Strength/Endurance?
Muscular strength is the amount of force a muscle can exert
Muscular endurance is how many times your muscles can repeat the exertion of force

3. Rules of the Wt. Room Must be in workout uniform
Must have shoes on (hard soles, backs on shoe, gym shoe)
No food at any time in the room
Do not drop the weights
Put your weights away after you are done
Use collars on all bars
Do not lift without supervision
Have a spotter always with free weights
No horse play
DO NOT DISTRACT SOMEONE WHO IS LIFTING

4. Why is it important to have strength?
Helps reduce fatigue
Help prevent injuries and muscle soreness
Help prevent osteoporosis
Strong back and abdominal muscles
Prevent low back pain (8 out of ten Americans seek medical advice for this problem)

5. How is Strength Improved?
Strength Training
Bodyweight Exercises/Manual Resistance
Perform the exercises slowly
Move each muscle and joint through a full range of motion

6. Strength Training Definitions:
Full Range of Motion
The range a body limb can move when a muscle contracts
Concentric (positive) movement
The lifting of the resistance (weight). Exhale during this movement.
Eccentric (negative) movement
The lowering of the resistance

7. Repetitions (Reps)
The number of times the resistance will be moved through a full range of motion.
Large, strong muscles= less reps more weights (4-6 reps)
Improve your health/shape muscles= more reps, less weights (8-15 reps)
Sets
The number of reps one would do at one time (without resting).

8. Free Weights vs. Weight Machines
Metal bars that have plates at the ends.
Versatile, allows your muscles more freedom to move, and involve more muscle groups at once.
Dumbbells are the short ones.
Barbells (bars) are the long ones.
They are safe
Easy to use
Enable you to isolate a muscle group
Challenge your muscles throughout the entire motion of an exercise

9. Weight Training Safety
DOMS (Delayed Onset Muscle Soreness)
Post workout soreness for hours after you workout.
Keep soreness down to a minimum:
Warm up before you lift
Start with an easy set
Don’t lift too quickly
Don’t hold your breath
Use proper form
Cool down
Rest a muscle for at least 48 hours
Hydrate

10. Safety tips for Weight Machines…
Custom fit each machine (adjust pads or seating)
Watch your fingers
Buckle up
Don’t invent new uses for the machines

11. …and for Free Weights
Use proper form when you lift a weight off the rack (bend from the knees and not the hips)
Pay attention when carrying weights around (carry weights with two hands and close to your chest)
Use collars 
Don’t drop weights onto the floor
Safely return weights to rack

12. Three times you need a spotter
You are trying an exercise for the first time
You are attempting a heavier weight than usual
You want to do extra reps
**Communicate with your spotter
**Be a realistic spotter, don’t spot more weight than you are able to
**Pay attention when you are a spotter

13. In case you do get a minor injury you should: R.I.C.E.
Rest I
Ice C
Compression E
Elevation

14. MUSCLES
Hamstrings
Quadriceps
Gastrocnemius

15. Rectus Abdominis
External Obliques
Latissimus Dorsi

16. Trapezius
Deltoids
Pectorals

17. Biceps
Triceps
Gluteus Maximus