Strength Training

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Strength Training

• Fitness 101

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Frequently Asked Questions

• I don't want to be HUGE. Should I still lift
  weights?
• YES! For most people, adding muscle is very
  difficult. Hard work, eating right, and having
  the right genetics are all needed to get the
  bodybuilder look. It also takes years to put on
  the kind of mass that you see in magazines. If
  you find yourself getting more muscle than you'd
  like, then you can stop training and they will
  shrink, due to lack of work. It is also important
  to note that most athletes use weights to improve
  their strength and their performance, and don't
  end up looking like a bodybuilder, even though
  they train very hard.

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FAQs

• If I'm doing both aerobic exercise and weight
  training, which one should be done first?
• If you want to add muscle and lose fat during the
  same workout you should do the weight training
  first.
• Why?

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FAQs

• Will muscle turn into fat? OR
• Will fat turn to muscle?
• No! They are two totally different things. Muscle
  will no more turn into fat than an apple turn
  into an orange. If not used, muscle will become
  smaller and fat deposits may appear over the
  muscle, but the muscle doesn't change into fat.

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Myths for women

• Myth Weight training makes you bulky masculine
• Due to the fact that women do not, and cannot,
  naturally produce as much testosterone (hormone
  responsible for increased muscle size) as males
  do, it is impossible for women to gain huge amts
  of muscle mass.

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Myths

• Myth Weight training makes you stiff and
  muscle-bound
• Fact if you perform all exercises through their
  full range of motion, flexibility will increase.
• Example flyes, stiff-legged deadlifts, DB press,
  and chin-ups

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Myths

• As long as you exercise you can eat anything you
  want
• I wish! However, this could not be further from
  the truth. Our individual metabolism determines
  how many calories we burn at rest and while we
  exercise. If we eat more calories than we burn on
  a consistent basis, our bodies will accumulate
  these extra calories as fat regardless of the
  amount of exercise that we do.

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WHY DO PEOPLE WORKOUT?

• People workout for various reasons
• Improved health- prevent the onset of chronic
  diseases (type II diabetes) or to rehabilitate
• Appearance- improve physical appearance
  (prevent/lose body fat or to gain muscle mass)
• Sports performance- achieve athletic superiority
  in competitive organized sports

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Success is determined by two factors

• Genetics and Training
• In order to maximize this genetic potential,
  the individual must receive appropriate exercise
  program

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Components of a Workout Session

• 1. Warm up
• Increases blood flow to muscle, muscle temp,
  enzyme activity (PFK, makes muscle more pliable)
• Reduce risk of injury
• 2. Conditioning Phase (workout)
• 3. Cool down
• Return pooled blood
• Remove lactic acid

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General Wt. Training Guidelines

• Tone / Endurance- low weight, high reps (gt12),
  low sets, short rest ( 30 seconds-1 min)

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General Wt. Training Guidelines

• Hypertrophy-
• medium weight, medium reps (8-12), high sets
  (8-12), medium rest (90 sec-2 min)

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General Wt. Training Guidelines

• Strength-
• heavy weight (gt85 1RM), low reps (4-6), medium
  sets (5-8), long rests (3 min),.

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Training Days per Week

• Two days per week- all body parts each workout OR
• Half body each workout
• IE- chest, shoulder, back
• Bicep, triceps, legs
• abs

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Training Days per Week

• Three days per week
• All body parts each workout OR
• Half body 2 xs and 3rd day all body parts
• Or
• Day1-Chest,Bis, Quads
• Day2-Lats, Tris,Calves
• Day3-Traps, Delts,Hams,
• do abs 2-3 days

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Training Days per Week

• Four days per week - split body parts
• Mon Thurs- chest, leg and tris
• Tues Fri- shoulder, back and biceps
• Or
• Day1-Chest and Bis
• Day2-Legs
• Day3-Traps and Delts
• Day4-Back and Tris

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Reps and Sets

• A set is a group of successive repetitions
  performed without resting. A rep or repetition is
  the number of times you repeat the move in each
  set. Therefore, if your instructions were to do 3
  sets of 12 (3 x 12) biceps curls, you would curl
  the weight 12 times in a row to complete the
  first set. Then youd put the weight down, rest a
  moment and do 12 more in a row to complete the
  second set, and so on until youve finished the
  prescribed number of sets for that exercise.

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Free Weights vs Machinessimilar strength
gains

• Arguments for free weights
• Forced to control balance stabilization
• ltequipment space needed
• symmetry

• Arguments for machines
• Safer, less chance of injury
• Do not need a spotter
• Easier for beginners
• Easier to change weight

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Muscle Soreness

• Delayed onset muscle soreness (DOMS)
• 24-48 hrs after strenuous exercise
• Microscopic tears in muscle fibers resulting in
  inflammatory response
• Minimize through stretch, massage

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Muscles

• Major Muscles
• CHEST
• LEGS
• QUADS
• HAMSTRINGS
• CALVES
• BACK

• Minor Muscles
• SHOULDERS
• Traps
• Deltoids
• ARMS
• BICEPS
• TRICEPS
• ABS

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BICEPS EXERCISES
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BICEP EXERCISES

• BICEPS ARE PULLING EXERCISES
• CURLS
• DUMBBELL
• BARBELL
• CABLE
• MACHINE

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TRICEP EXERCISES

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TRICEP EXERCISES

• TRICEPS ARE EXTENSION EXERCISES
• DUMBELL
• BARBELL
• CABLE
• MACHINE
• DIPS

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BACK

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BACK EXERCISES

• LATISIMUS DORSI
• PULLING EXERCISESPULLUPSMACHINELATROWDUMBELL
  BARBELL

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SHOULDERS

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SHOULDER EXERCISES

• DELTOIDS
• PRESSES
• SHRUGS
• RAISES
• DUMBBELL
• BARBELL
• CABLE
• MACHINES

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CHEST

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CHEST EXERCISES

• PECTORIALS
• MAJOR / MINOR
• DUMBELL
• BARBELL
• MACHINE CABLE
• PRESSES
• PUSHUPS

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LEGS

• QUADS- top front of legs
• HAMSTRINGS- back of legs
• CALVES

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LEG EXERCISES

• Calves
• Any type of Calf Raises
• Hamstrings
• Leg Curls
• Romanian Dead lifts (RDLs)
• Stability Ball Hamstring Raises
• Quadriceps
• Squats
• Lunges
• Leg Extensions

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ABS

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AB EXERCISES

• Upper abdominal
• Lower abdominal
• Sides-obloquies
• Sit ups
• Crunches
• Medicine/Ab balls
• Ab machines
• Cables

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Project- Developing a Workout Plan

• Choose one or more components of Health Fitness
  and develop a workout program that you can
  perform to improve that component(s). Use a
  spreadsheet application to display your workout
  plan and chart your progress. See links to sample
  workout sheets. You should only use these as a
  guide to develop your own personal fitness
  program. While designing your own workout sheet,
  be sure to include all the Elements of a Workout
  Program.

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Samples of Workout Sheets

•          Sample 1
•          Sample 2
• Sample 3
• Or use the workout sheet that is provided by the
  fitness center or your teacher.

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Resources

• Below you will find a number of links to sites
  with information to help you create your own
  workout plan.  Use these resources to develop a
  workout plan that includes all of the following
  elements.
• Elements of a Workout Program
•          Frequency
•          Duration
•          Mode (see next slide)
•          Exercise Prescription Lab
•          Intensity

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Mode (types of exercise)

• Aerobic Exercise - Cardiovascular
• Strength Training - Muscular strength and
  endurance exercises
• Flexibility -Stretching and warm-up exercises
• Fitrex Exercise Library - Over 1000 exercises
  categorized by muscle group with descriptions and
  videos. Some sample video links below.
•          Bench Dips
•          Cross Crunches
•          Bench Press

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Other Resources

• P90X
• MMA Workouts
• Military Workouts (Marine Corps, Navy SEALS)
• Celebrity Workouts
• Beach Body Workout
• Bikini Body Workout
• 300 Workout

• This is just the tip of the iceberg! There are
  hundreds of workouts on the internet and in
  fitness magazines. Choose or develop one that
  fits your style and goals.