1. The Muscular System
Cardic/Smooth – form the heart walls, while smooth muscle tissue is found in the walls of internal organs such as the stomach and the blood vessels. Both are involuntarily.
Skeletal – Skeletal muscles move and support the skeleton. They make up fifty percent of your body weight. There are 640 individually named skeletal muscles. A skeletal muscle links two bones across its connecting joint. When these muscles contract or shorten, your bone moves. Muscles are arranged in layers over the bones. Those nearest to the skin are called superficial muscles. Those closest to the inside of the body are called deep muscles. Skeletal muscles are voluntary muscles. These are muscles that we can consciously control.

4. Quad
Biceps
Triceps
Trapezius
Deltoids
Oblique
Lats
Abdominal
Pec
Glute
Hamstring
Gastrocnemius

5. Major Joint Movement
Abduction – moving away from the mid-line – Ex. Leg abduction
Adduction – moving towards the mid-line
Ex. Leg adduction
Flexion – Decreasing the angle between two structures
Ex. Standing barbell curl
Extension – Increasing the angle between two structures
Ex. Downward motion of barbell curl
Hyperextension – Extending a joint beyond its normal anatomical position

6. Stabilizers vs. Mobilizers
Mobilizers – The muscle primarily responsible for the movement (ex. Moving the biceps during a biceps curl)
Stabilizer – Muscles whose prime purpose in the body or in a given movement is to maintain the stability so that the effective movement can be performed by the mobilizing muscles.
(ex. In a standing barbell curl the rotator cuff muscles stabilize and align the shoulder joint, and the abs maintain the alignment of the spine, while the biceps perform the isotonic contraction )
Abdominal Group
Gluteus
Hamstring group
Tibialis poster
Lower and mid trapezius
Rhomboids
Rotator cuff

7. Strength Training Guidelines
Allow time for a proper warm-up
Use compound muscle groups before isolation
Use good form
Learn the difference between good and bad pain
Use full range of motion
Breathe consistently and avoid holding your breath.
Timing – One second exertion, three seconds negative, one second rest
Breath out during exertion
Always use a spotter
Rack your weight

8. Benefits of Strength Training for Women
1) Increased Metabolic Rate- adding muscle increases our metabolism naturally. 2) Increasing and Restoring Bone Density- prevent and fight osteoporosis by building strong bones. 3) Increased Lean Muscle Mass- each pound of lean muscle mass burns calories per day. 4) Injury Prevention- a solid foundation strengthens our bones, ligaments, and tendons. 5) Improved Balance- strong leg and core muscles help stabilize us.

9. Benefits of Strength Training for Women
6) Decreased Risk of Coronary Disease- strength training can reduce blood pressure and cholesterol levels. 7) Aids Rehabilitation and Recovery- the best way to strengthen and recover from an injury is to slowly build your strength around the injured area. 8) Enhanced Performance in Sports and Life In General- climbing stairs, carrying the kids, or walking with your spouse becomes more enjoyable. 9) Aging Gracefully- strong muscles build a strong body. Strength training and fitness can help keep aging bodies in well-working condition. 10) Feeling Better and Looking Better- strength training reduces overall body fat, it tones our muscles and it builds confidence.

10. WORRIED??
Many women shy away from weight training because they fear that they'll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to "bulk up." Rather than looking too muscular, you will become lean and toned. The muscle that you'll build will burn far more calories than the fat you're currently carrying around, which will result in your body becoming a calorie burning machine - even at rest.

11. Weight Room Etiquette
Wipe down your equipment after using it. No one wants to get on equipment you have just sweat all over!
Don’t rest too long in-between sets. It is rude to sit on a piece of equipment for a long period of time. While you are resting, get off the equipment and allow fellow members to work in a set.
Rack your weights.  If you have moved a weight plate, bar or dumbbell return it to its designated spot. If you leave a weight sitting out someone might trip on it or may not be strong enough to remove it from a piece of equipment.
Do not train right in front of the weight rack. Grab the weights you need and retreat to an area where you can exercise but not obstruct traffic. And remember to re-rack them when you’re finished with your set.
Easy on the Chalk. Only use a small amount and brush off excess over chalk bucket. Chalk all over the machines and floor makes a mess for everyone.

12. Weight Room Etiquette
Don’t spit anywhere but the TRASH. Spitting on the floor or water fountains is not only super rude and disrespectful of our equipment it is DISGUISTING!
Do not leave weights on benches. Leaving any type weights (barbells, dumbbell, kettlebell etc) on the benches wears out the upholstery. Be respectful of the equipment and help us take care of it so it will last longer
Do not drop the weights. Do not drop any weights on the floor, bench or rack. This also includes weighted machines. Do not let the weights constantly hit with each rep.
No jewelry
No headphones or cellphones
Proper clothing is required. This includes a closed athletic shoe.
No Horseplay. The weight room is not your personal jungle gym