1. Fitness Exploration
Lecture #2
Mr. Riley

2. What am I doing in the Gym?
What are you trying to accomplish in the weight room?
Lose weight?
Gain Muscle?
Increase Power?
Get stronger for your sport(s)?
Get leaner?
Aerobic vs. Anaerobic Activity
Cardio = Aerobic
Weight Training = Anaerobic

3. Determine What Your Goal is
You just can’t randomly lift weights and expect something to happen!
You must pre-determine what you want to do!
Randomly lifting/working cardio doesn’t work.
You must focus specifically on what you want to do!

4. Mix Things Up! Your body will adapt to what you are doing!
If you continue to work your pectoralis major (chest) by only bench pressing, your body will start to adapt! = Few gains!
Change it up! Incline, decline, fly’s, or increase/decrease weight!
Same goes for cardio!
Change to running, biking, elliptical, stair stepper, or sprints/distance.

5. Exercise Prescription?
Must go through lifting cycles!
Muscular Endurance
Muscular Strength
Muscular Power

6. Muscular Endurance (Two Weeks)
Early in your lifting, muscular endurance is key to help reduce injury.
How?
2-4 sets of any exercise reps per set.
Last reps, you should be at failure!
Adjust weights!
Still able to lift after 15 reps, increase weight
Unable to lift prior to 12 reps, decrease weight

7. Muscular Strength (Two Weeks)
High weight, Low Reps!
2-5 reps max!
Use a spotter if you are on free weights!

8. Muscular Power (Two Weeks)
Try to get through the movement quickly!
3-6 Reps
After the six week cycle, test your improvement!
Max out on each exercise!

9. What Should I strengthen up?
Think about the movements of your sport…
Basketball- Tons of leg, shoulder, chest/arm work.
Soccer- Cardio/ fast twitch sprints, Quads, calves, and core.
Water Polo- Shoulders, chest, legs, back.
Cheerleading- Strengthen legs for explosive jumps/tumbling.

10. Don’t forget the opposite Muscles!
Just because you have to utilize a lot of anterior deltoid (front shoulder) in swimming, doesn’t mean you can ignore the posterior deltoid (back shoulder)!
You must keep your body in balance!!!
Injuries occur because people ignore the muscles they don’t utilize as much for their sport.

11. Remember! Remember that safe lifting is always: Having a spotter!
Not immediately starting with heavy weights!
Understanding how to use the equipment!
Breathing! Avoiding the Valsalva maneuver!
Exhale when moving the weight!
Inhale when gravity has the weight!

12. What are You Putting in Your Body?
IF you are struggling losing weight, your food intake probably is what is going on.
Avoid or limit sugar! Yes, that Frappuccino you drank this morning!
Eat fresh foods, not packaged foods! Tons of sugar in packaged foods!
Increase your water intake!!!
Think about the little things you can do to be active!
Don’t play video games or watch Netflix/be on your phone all day!

13. Video!
Max Posternak Video