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STRENGTH TRAINING

STRENGTH TRAINING. Terms Set – Defined as the number of times you do a group of lifts. You bench press three different times Repetitions – Defined as the amount of times you lift a weight in a set. During the first set you bench press ten times. STRENGTH TRAINING.

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STRENGTH TRAINING

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  1. STRENGTH TRAINING • Terms • Set – Defined as the number of times you do a group of lifts. • You bench press three different times • Repetitions – Defined as the amount of times you lift a weight in a set. • During the first set you bench press ten times.

  2. STRENGTH TRAINING • IF your goal is to get stronger and add muscle mass, you should lift heavier weights and do fewer repetitions. • IF your goal is to become more tone or have better muscle endurance, you should do less weight and more repetitions. • Lifting weights should be done in a controlled manner. The DOWNWARD phase should last about four seconds and the upward phase should be about two seconds.

  3. STRENGTH TRAINING • Large muscle groups should be trained before small muscle groups. • You should have a whole body approach to your workout. • Example: Squat for legs, Pull ups for back and bench press for chest • Beginners should consist of a three day a week program, in which you do all of your body parts.

  4. STRENGTH TRAINING • A good recommendation for a beginner workout should consist of three sets of ten 3 X 10. • Finally, it is important to focus on breathing during your lift. • F.I.T. • Frequency – How often • Intensity – How hard/challenging • Time – How long

  5. STRENGTH TRAINING • Three Types of Strength Training • Isometric – Contraction of the muscle in which the ends of the muscle are held in place so that there is an increase in tension rather than a shortening of the muscle. Ex. Wall Sits • Isotonic – The contraction of a muscle during which the muscle changes length. Ex. Using free weights • Isokinetic – Strength training done on a weight machine where the weight that you are lifting stays constant throughout the full range of motion. Ex. A computerized machine primarily used in rehabilitation facilities.

  6. STRENGTH TRAINING • Etiquette/Safety • 1. When lifting you should always lift with a partner (spotter) or group. • 2. Always warm up and cool down properly. • 3. Always return the weights and equipment to the proper storage area. • 4. Do not distract the person who is lifting • 5. Always use the proper technique so you do not injure yourself and so you can make the most gains.

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