1. Introductory and Intermediate Weight and Resistance Training
TMS Physical Education

2. Purpose
Common type of strength training Develops strength and size of skeletal muscles Develops lean muscle Increases resting metabolic rate-helps burn fat Decreases stress levels Realizes other health related benefits

3. History Can be traced back to beginning of recorded history
In Ancient Greece, wrestler Milo of Croton trained by carrying a newborn calf on his back everyday until it was grown
Another Greek, Galen, described strength training exercises using an early form of a dumbbell (200 AD)
Greek sculptures depict lifting feats such as stones and dumbbells
1960’s exercise machines introduced into the (rare) strength training gyms
1970’s popularity of Arnold Schwarzenegger and Pumping Iron led to worldwide acceptance

4. Basic Principles
Manipulating of repetitions, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and muscular size

5. Completing a specific action ONE TIME
Repetition
Completing a specific action ONE TIME

6. Completing a certain number of repetitions ONE TIME
Set
Completing a certain number of repetitions ONE TIME

7. Set X Rep 6th Grade 2 X 10 = 2 Sets of 10 Repetitions
7th/8th Grade X = 3 Sets of 8 Repetitions

8. Tempo
Speed at which repetitions are completed

9. How does it work? Body contains skeletal muscles
Skeletal muscles are made up of muscle “fibers” (Almost the size of a strand of hair)
Contractions of muscles with weight added microscopically tears these fibers
Fibers repair themselves to be more dense, bigger, and stronger

10. Illustration

11. How to find the correct weight
It’s too light if you can do the repetitions and the set easily with little effort
It’s too heavy if you cannot complete the set or repetition and you are in pain
If you can complete the set but it is physically difficult and requires effort (but is not painful) then YOU FOUND THE CORRECT WEIGHT ON THAT EXERCISE

12. Anterior Muscle Groups
Trapezius
Deltoid
Bicep Brachii
Pectoralis Major
Extensor
Rectus Abdominus
Rectus Femoris

13. Posterior Muscle Groups
Latissimus Dorsi
Triceps Brachii
External Oblique
Gluteus Maxiumus
Hamstrings
Gastrocnemeus

14. Safety! Only perform the exercises as instructed
Stay away from the weight stack while equipment is in use
Do not distract, touch, or otherwise disrupt the lifter when they have begun their set
Use a spotter if necessary
DO NOT SLAM THE WEIGHTS DOWN
Use the correct weight for YOU (everyone is different)