1. Types of strength training

2. Muscular endurance vs. muscular strength
the ability of muscles to sustain repeated muscle actions: more than 8 repetitions
*examples:
100 squats
1 min. push-up test
Circuit training for 20 min
Muscular strength
the maximum amount of force a muscle or muscle group can generate: repetitions
*examples:
Olympic weight lifting
Squatting as much weight as you can (1-2 max repetition)
Shot put throw

3. Can an exercise be based on muscular strength & endurance?
Yes!!!
*examples:
Boxing match: lasting for 12 rounds based on endurance / knock- out punch based on strength
Football game: lasting entire game based on endurance / making a tackle based on strength
*give 2 more examples of activities based on muscular strength, 2 more activities based on muscular endurance & 1 based on both

4. Weights vs. calisthenics
exercises/movements that are performed using weights as the resistance
2 types
Free weights
Machines
Calisthenics:
EXERCISES/MOVEMENTS THAT ARE PERFORMED USING THE BODY WEIGHT AS THE RESISTANCE
“BODY-ONLY EXERCISES”
*examples:
Push-ups
Sit-ups
Pull-ups

5. Weights vs calisthenics
Can do any time & any where
- resistance is limited to body weight
Don’t need any thing besides your body
- muscle mass isn’t gained as quickly
WEIGHTS:
can increase or decrease the resistance
need equipment/access to gym
muscle mass is gained quicker
- risk of injury is greater

6. free weights vs. machines
A weight that is not attached to an apparatus
Dumbbells
Barbells
Medicine balls
Kettle bells
Promotes quicker strength gains
Requires balance & coordination
Equipment is less expensive
Best for more advanced individuals
Machines:
A weight that is attached to an apparatus
Leg press
Lat pull-down
Squat machine
controlled motion
doesn’t require a spotter
equipment is more expensive
Best for beginners, older individuals, & rehabilitating injuries

7. Can I combine different types of strength training?
Yes!!!
A workout that has some exercises that focus on endurance & some that focus on strength
A workout that combines weights & calisthenics
A workout that combines free weights & machines
A workout that combines strength training with cardiovascular training

8. Which is best??? DEPENDS ON THE INDIVIDUAL!!!
*THERE ARE ADVANTAGES TO EACH TYPE OF TRAINING*

9. how do you want to strength train?
On your notes page describe how you want your strength training program to look like
DO YOU WANT TO TRAIN TO INCREASE MUSCULAR Endurance, strength, or both?
DO YOU WANT TO TRAIN USING Weights, calisthenics, or both?
DO YOU WANT TO TRAIN USING Free weights, machines, or both?
*think about the following questions:
What equipment do you have access to?
What is your experience with weights?
Are you going to combine or focus on one type?
What is your ultimate goal? / what are you going to train for?