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Transcript of 1- Strength Training
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Strength, Tone, & Edurance
Training
Fitness 101
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Frequently Asked Questions
I don't want to be HUGE. Should I still liftweights?
YES! For most people, adding muscle is verydifficult. Hard work, eating right, andhaving the right genetics are all neededto get the bodybuilder look. It also takesyears to put on the kind of mass thatyou see in magazines. If you findyourself getting more muscle than you'dlike, then you can stop training and they
will shrink, due to lack of work. It is alsoimportant to note that most athletes useweights to improve their strength andtheir performance, and don't end uplooking like a bodybuilder, even thoughthey train very hard.
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FAQ’s
If I'm doing both aerobic exercise and weighttraining, which one should be done first?
If you want to add muscle and lose fat during thesame workout you should do the weight trainingfirst. Why?
You'll have more energy, which usually results in
a more productive weight training workout.Weight training while fatigued can result in badform and carelessness which may result ininjury.
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FAQ’s
Will muscle turn into
fat? OR…
Will fat turn to muscle?
No! They are two totallydifferent things. Musclewill no more turn into fatthan an apple turn into anorange. If not used,muscle will becomesmaller and fat depositsmay appear over themuscle, but the muscledoesn't change into fat.
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Myth’s for women
Myth: Weight trainingmakes you bulky &masculine
Due to the fact thatwomen do not, andcannot, naturally produceas much testosterone(hormone responsible for increased muscle size) asmales do, it is impossiblefor women to gain huge
amts of muscle mass.
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Myth’s Myth: Weight training
makes you stiff andmuscle-bound
Fact: if you perform allexercises through their full range of motion,flexibility will increase.
Example: flyes, stiff-legged deadlifts, DBpress, and chin-ups
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Myth’s
As long as you exercise you can eat anything
you want…
I wish! However, this could not be further fromthe 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 willaccumulate 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 appropriateexercise 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
(8-12), low sets,short rest (<30 sec),
each body part train
2-3 x’s per week. Example 3 sets of 12
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General Wt. Training Guidelines
Cont.
Strength Training
High weight, Low
reps, Low sets, longrest (>30 <1 min)
rest, each body part
train 2-3 x’s per week.
Example 3 sets of 5
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Training Days per Week
Four days per week
(ideal)- split body
parts Mon & Thurs- chest,
leg and tris
Tues & Fri- shoulder,
back and biceps
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Reps and Sets
A set is a group of successive repetitionsperformed without resting. A rep or repetition isthe number of times you repeat the move in
each set. Therefore, if your instructions were todo 3 sets of 12 (3 x 12) biceps curls, you wouldcurl the weight 12 times in a row to complete thefirst set. Then you’d put the weight down, rest a
moment and do 12 more in a row to completethe second set, and so on until you’ve finishedthe prescribed number of sets for that exercise.
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Free Weights ~vs~ Machines
{similar strength gains}
Arguments for free
weights:
Forced to controlbalance & stabilization
<equipment & space
needed
symmetry
Arguments for
machines:
Safer, less chance of injury
Do not need a spotter
Easier for beginners
Easier to changeweight
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Muscle Soreness
Delayed onset musclesoreness (DOMS) 24-48 hrs after
strenuous exercise Microscopic tears in
muscle fibers resultingin inflammatory
responseMinimize through stretch,
massage
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Project- Developing a Workout
Plan
Choose one or more components of Health Fitness anddevelop a workout program that you can perform toimprove that component(s). Use a spreadsheet
application to display your workout plan and chart yourprogress. See links to sample workout sheets. Youshould only use these as a guide to develop your ownpersonal fitness program. While designing your own
workout sheet, be sure to include all the Elements of aWorkout 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 withinformation to help you create your own workoutplan. 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 andvideos. Some sample video links below.
• Bench Dips
• Cross Crunches
• Bench Press
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Other Resources
P90X MMA Workouts
Military Workouts(Marine Corps, NavySEALS)
Celebrity Workouts Beach Body Workout Bikini Body Workout 300 Workout
This is just the tipof the iceberg!
There are hundredsof workouts on theinternet and infitness magazines.
Choose or developone that fits yourstyle and goals.