1. Chapter 10 Developing Muscular Fitness

2. Lesson 1 Beginning a Resistance-Training Program
Short-Term & Long-Term Goals
Setting Your Goals
Set reasonable goals
Establish short & long term goals
Identify a variety of short term goals
Keep written records
Revise goals
Think positively

3. Applying Safety Rules and Procedures
Familiarize yourself with the training facility
Warm up before each session
Learn and use proper technique on any exercise
Use spotters
Wear a safety belt
Use clips when adding weights to barbells
Practice all lifts
Control the speed of the resistance movement at all times
Be alert and act responsibly
Return equipment
Allow time for muscles to repair
Cool down after each session

4. Spotting Main Duties Other duties of spotter:
Help lifter keep weight moving
Observe & point out improper technique
Provide motivation & encouragement
Other duties of spotter:
Keep exercise area free of weights
Put proper amount on bar
Have hands ready to help
Communicate effectively with lifter
Know how many repetitions lifter is attempting
Assist with lift and re-racking the weight
Ready to assume all the weight, if necessary

5. Proper technique Breath control Proper grips Take 2 or 3 breaths
Begin lift with exhale
Return weight to starting position, inhaling
Proper grips
Overhand grip – palms downward
Underhand grip – palms upward
Alternated grip – 1 palm up/1 palm down
Hand Placement
wide
common
narrow

6. Weight Room Etiquette Limit time on a machine/work station
Use 1 machine at a time
Put away free weights
Use a towel

7. Lesson 2 Planning Your Resistance-Training Workout
Components of the Workout
Repetition – 1 completion of an activity
Set – group of consecutive reps for an activity
Exercise – series of repetitive muscle contractions that build strength and endurance
Body area- muscle group with 1 of 6 specific “body areas”

8. Variations on the Circuit
Train Large muscle groups before small muscle groups
Alternate push exercises with pull exercises
Alternate upper-body with lower-body exercises
Weakest muscles before strongest muscles

9. Lesson 3 Applying FITT to Resistance Training
Frequency – how many times per week.
Recovery period is 48 to 72 hours.
3 days a week
4 days a week split workout
exercise 3 or 4 body areas at each session, at much higher intensities.

10. Intensity Time The amount of weight you will lift
1 rep max (1RM)-measures absolute muscular strength
Training Load-how much you lift
Beginners use 50%-60% of 1RM
Conditioned weight trainers use 75%-85% of 1RM
Time
Number of reps and sets you will do
How many different exercises you will perform per body area

11. Number of Reps and Sets Fitness and toning -1-3 sets of 8-12 reps
Endurance – 2-3 sets of reps
Strength – 3-5 sets of 2-6 reps
Muscle Mass – 3-5 sets of 6-12 reps

12. Rest Between reps – none Between sets – depends on training goal
Fitness – 1 to 2 minutes
Endurance 30 seconds to 1 minute
Strength – 2 to 5 minutes
Muscle mass – 30 seconds to 1.5 minutes
Power – 3 to 5 minutes

13. Type Free weights Machine Body weight – cross fit (body weight/cardio)
bands

14. Achieving Muscular Fitness
Pyramid Training-using progressively heavier weights and few reps through successive sets of an exercise.
Set 1 – 70% reps
Set 2 – 80% 6-8 reps
Set % 4 to 7 reps
Set 4 – 90% 2 to 3 reps
Set % 1 to 2 reps

15. Multiple sets – same weight, decreasing reps (80-95% of 1RM) Negative reps – spotter lifts (concentric) you lower weight (eccentric) Supersets – alternate sets of exercises that train opposing muscles, without resting between sets. Compound sets – alternate sets without rest Multiple Hypertrophy Sets-use same amount of weight throughout and to the point of fatigue (65-80% of 1RM)