Chapter 10 Developing Muscular Fitness

1. Chapter 10Developing Muscular Fitness

2. Lesson 1Beginning a Resistance-Training Program • Short-Term & Long-Term Goals • Setting Your Goals • Set reasonable goals • Establish short & long term goals • Identify a variety of short term goals • Keep written records • Revise goals • Think positively

3. Applying Safety Rules and Procedures • Familiarize yourself with the training facility • Warm up before each session • Learn and use proper technique on any exercise • Use spotters • Wear a safety belt • Use clips when adding weights to barbells • Practice all lifts • Control the speed of the resistance movement at all times • Be alert and act responsibly • Return equipment • Allow time for muscles to repair • Cool down after each session

4. Spotting Main Duties • Help lifter keep weight moving • Observe & point out improper technique • Provide motivation & encouragement Other duties of spotter: Keep exercise area free of weights Put proper amount on bar Have hands ready to help Communicate effectively with lifter Know how many repetitions lifter is attempting Assist with lift and re-racking the weight Ready to assume all the weight, if necessary

5. Proper technique Breath control • Take 2 or 3 breaths • Begin lift with exhale • Return weight to starting position, inhaling Proper grips • Overhand grip – palms downward • Underhand grip – palms upward • Alternated grip – 1 palm up/1 palm down • Hand Placement wide common narrow

6. Weight Room Etiquette • Limit time on a machine/work station • Use 1 machine at a time • Put away free weights • Use a towel

7. Lesson 2Planning Your Resistance-Training Workout Components of the Workout • Repetition – 1 completion of an activity • Set – group of consecutive reps for an activity • Exercise – series of repetitive muscle contractions that build strength and endurance • Body area-muscle group with 1 of 6 specific “body areas”

8. Variations on the Circuit • Train Large muscle groups before small muscle groups • Alternate push exercises with pull exercises • Alternate upper-body with lower-body exercises • Weakest muscles before strongest muscles

9. Lesson 3Applying FITT to Resistance Training Frequency – how many times per week. Recovery period is 48 to 72 hours. • 3 days a week • 4 days a week split workout • exercise 3 or 4 body areas at each session, at much higher intensities.

10. Intensity • The amount of weight you will lift • 1 rep max (1RM)-measures absolute muscular strength Training Load-how much you lift • Beginners use 50%-60% of 1RM • Conditioned weight trainers use 75%-85% of 1RM Time • Number of reps and sets you will do • How many different exercises you will perform per body area

11. Number of Reps and Sets • Fitness and toning -1-3 sets of 8-12 reps • Endurance – 2-3 sets of 12-20 reps • Strength – 3-5 sets of 2-6 reps • Muscle Mass – 3-5 sets of 6-12 reps

12. Rest • Between reps – none • Between sets – depends on training goal • Fitness – 1 to 2 minutes • Endurance 30 seconds to 1 minute • Strength – 2 to 5 minutes • Muscle mass – 30 seconds to 1.5 minutes • Power – 3 to 5 minutes

13. Type • Free weights • Machine • Body weight – cross fit (body weight/cardio) • bands

14. Achieving Muscular Fitness • Pyramid Training-using progressively heavier weights and few reps through successive sets of an exercise. • Set 1 – 70% 10-12 reps • Set 2 – 80% 6-8 reps • Set 3 - 85% 4 to 7 reps • Set 4 – 90% 2 to 3 reps • Set 5 - 95% 1 to 2 reps

15. Multiple sets – same weight, decreasing reps (80-95% of 1RM) Negative reps – spotter lifts (concentric) you lower weight (eccentric) Supersets – alternate sets of exercises that train opposing muscles, without resting between sets. Compound sets – alternate sets without rest Multiple Hypertrophy Sets-use same amount of weight throughout and to the point of fatigue (65-80% of 1RM)