1. Principles of Training
Overload – What a person does in training, the workload is just enough so that the body is challenged and then it adjusts and adapts demonstrating an increase in fitness
Progression – Increasing the workload (F. I. T. or T) to continue improvements and fitness gains
Specificity – For a person to make fitness gains, he must work that type of fitness or a specific muscle or area of body
Regularity - A person must exercise regularly to gain and maintain appropriate fitness levels
Individuality - A person should have his own goals based on his needs and wants. Comparing oneself to others is not wise because we are all build differently and have strengths and weaknesses.

2. Achieving Muscular Fitness

3. The relationship between muscular strength and muscular endurance.
Muscular Fitness
Muscular Fitness
The relationship between muscular strength and muscular endurance.
Muscular Strength
Amount of force that can be exerted by a single contraction of the muscle.
Muscular Endurance
Ability of a muscle group to continue muscle movement over a length of time.

4. Applying Overload to Muscular Fitness
Frequency
Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)
Intensity
Muscular strength: High resistance - heavier weights
Muscular endurance: Low resistance - light weights
Time
Muscular strength: repetitions
Muscular endurance: repetitions
Type
Muscular strength and endurance: resistance type activity (body weight, weights and weight machines)

5. Applying Specificity to Muscular Fitness
Specificity Principle
You must work the exact muscle group that you wish to develop
Try to isolate the muscle you intend to work
Utilize a few exercises which involve the same muscles
Most weight machines isolate a muscle or group of muscles

6. Applying the Other Principles of Training to Muscular Fitness
Progression Principle
The muscle must lift more each time if it is to become progressively stronger. Increases done in F.I.T. or T.
Regularity Principle
For general fitness, 2 to 3 days per week of weight training is sufficient.
Individuality Principle
Your progress in weight training will be based on many individual factors.

7. Methods of Developing Muscular Strength & Endurance
Body part workouts (typical gym workout)
Circuit training
Plyometrics
Calisthenics
Pilates
H.I.I.T. High Intensity Interval Training

8. Types of Weight Training Equipment
Free Weights - barbells and dumbbells
Weight Machines
Resistance Bands/tubing
Body Bars
Medicine Balls
Stability Balls
Bosu Balls
Kettlebells
TRX Cables
Ropes

9. Safety Precautions Warm up properly Use correct techniques
Use a spotter
Make good choices of weight
Properly secure barbell plates
Breathe correctly (exhale on exertion)
When lifting a weight from the floor, keep the weight close to your body. Lift with legs, not back.

10. Static versus dynamic exercises
Static exercise/isometric = exercise involving a muscle contraction without a change in the muscle's length; examples: push on a wall, plank
Dynamic exercise/isotonic = exercise involving a muscle contraction with a change in the muscles length:
Two kinds:
Concentric contraction = shortening of muscle
Eccentric contraction = lengthening of the muscle

11. CREATING A PROGRAM
In order to get the body to adapt, the muscles must be stressed with a greater load than they are used to.
Once the muscles have adapted, their function will improve and strength will be gained

12. Getting started with your program
First few sessions =
Get used to the movements, let nervous system practice communicating with muscles in order to develop strength effectively
Choose a weight you can do easily for 8 – 12 reps
Do only one set
Rest 1 – 2 minutes between exercises

13. Warm-up First - Complete a general warm-up
5-10 minutes of walking, easy jogging and/or dynamics
If working with HEAVY WEIGHT – Second - Do exercises that will fire up the muscles that will be used in the workout
For example: bench press 3 X 125 lbs.
Do one set of the actual exercise (bench press) with a lighter weight (1 X 50 lbs.)
Then complete the rest of the sets and reps with heavier weight
Do this for each exercise that you perform

14. Cool-down Stretching the muscle groups that were used in the workout
This may help alleviate soreness
Perfect time to work on flexibility
Cool-down stretching used to increase flexibility is more reps and held for longer time…at least 2 sets of seconds

15. NEXT CLASS…Putting it all together in a
Full-Body Workout
1. What exercises can we do that hit all or MOST the major muscle groups of the body?
2. How do we format the exercises/workout so that we are within the training principles for muscular fitness? And so that we are able to complete the workout.
3. How do we utilize different pieces of equipment to add variety and challenge to the workout?