1. Chapter Fourteen Achieving Muscular Fitness

2. Applying the Principles of Training 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: 8-12 repetitions Muscular endurance: 12-20 repetitions Type Muscular strength and endurance: resistance type activity (weights and weight machines)

3. The Principles of Training ä Specificity Principle ä You must work the exact muscle group that you wish to develop ä Try to isolate the muscle you intend to work ä Most weight machines isolate a muscle or group of muscles

4. The Principles of Training Progression Principle The muscle must lift more each time if it is to become progressively stronger. 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.

5. Types of Weight Training Equipment ä Free Weights - barbells and dumbbells ä Weight Machines

6. Safety Precautions ä Warm up properly ä Use low weights and high reps when learning new exercises ä Properly secure barbell plates ä Breathe rhythmically ä When lifting a weight from the floor, keep the weight close to your body.

7. Safety Precautions ä Unless a spotter is present, do not perform the bench press or any lift where you could be “pinned” if you lose control. ä For stability keep back straight and feet shoulder width apart. ä Execute each movement under control. ä Move through the full range of motion. ä Begin by using the largest muscle groups.

8. Safety Precautions ä Don’t train if you are ill or injured. ä Use proper techniques on all lifts.

9. Spotting Techniques ä Know how the exercise should be performed. ä Help improve form when necessary. ä Be physically able to assist with the weight. ä Use correct lifting techniques. ä Communicate with the lifter. ä Know the signals for starting and finishing the lift. ä Make sure weight plates & collars are secure.

10. Developing Muscular Strength & Endurance ä Isometric Exercises ä Isotonic Exercises ä Isokinetic Exercises

11. Developing Muscular Strength & Endurance ä Circuit training ä Plyometrics ä Pilates ä Weight bar ä Resistance bands ä Stability Balls

12. My Activity Plan (MAP) Type of Activity Frequency: Times per week Intensity of Workout: High or low resistance Time: Number of repetitions Number of sets My goal is to do the following activities to improve my muscular fitness:

13. Achieving Muscular Fitness Develop your muscular strength and endurance by using weight training. It is a great way to improve your self image, help control your weight and enhance your performance in sports and other activities. Return to Chapter Menu