Strength Training Fitness 101 Frequently Asked Questions I

Strength Training Fitness 101

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. 9/17/2020 2

FAQ’s 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? You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury. 9/17/2020 3

FAQ’s Will muscle turn into fat? OR… Will fat turn to muscle? No! They are two totally different things. If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat. 9/17/2020 4

Myth’s for women Myth: Weight training makes you bulky & masculine Due to the fact that women do not, and cannot, naturally produce as much testosterone as males do, it is impossible for women to gain huge amounts of muscle mass. 9/17/2020 5

Myth’s Myth: Weight training makes you stiff and muscle-bound Fact: if you perform all exercises through their full range of motion, flexibility will increase. 9/17/2020 6

Myth’s As long as you exercise you can eat anything you want… 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. 9/17/2020 7

WHY DO PEOPLE WORKOUT? People workout for various reasons › Improved health- prevent the onset of chronic diseases (type II diabetes) or to rehabilitate › Strengthen bones to reduce risk of osteoporosis later in life. › Improve mental/emotional health. › Appearance- improve physical appearance (prevent/lose body fat or to gain muscle mass) › Sports performance- achieve athletic superiority in competitive organized sports 9/17/2020 8

Success is determined by two factors… Genetics and Training *In order to maximize this genetic potential, the individual must receive appropriate exercise program 9/17/2020 9

Components of a Workout Session 1. Warm up › Increases blood flow to muscle, muscle temp, enzyme activity (PFK, makes muscle more pliable) › Increase Pulse Rate › Reduce risk of injury 2. Conditioning Phase (workout) 3. Cool down Return pooled blood Remove lactic acid 9/17/2020 10

General Wt. Training Guidelines Tone / Endurancelow weight, high reps(15+), low sets(3), short rest(30 sec -1 min), each body part train 2 -3 x’s per week. 9/17/2020 11

General Wt. Training Guidelines Hypertrophymedium weight, medium reps (8 -12), high sets, medium rest, each body part train 2 x’s per week. 9/17/2020 12

General Wt. Training Guidelines Strength- (Build Muscle) heavy weight, low reps(5 -6), low sets, long rest, each body part train 2 x’s per week. 9/17/2020 13

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 9/17/2020 14

Training Days per Week Three days per week › All body parts each workout OR › Half body 2 x’s and 3 rd day all body parts 9/17/2020 15

Training Days per Week Four days per week (ideal)- split body parts › Mon & Thurs- chest, leg and tris › Tues & Fri- shoulder, back and biceps 9/17/2020 16

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 you’d put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on until you’ve finished the prescribed number of sets for that exercise. 9/17/2020 17

Free Weights ~vs~ Machines {similar strength gains} Arguments for free weights: › Forced to control balance & stabilization › <equipment & space needed › symmetry Arguments for machines: › Safer, less chance of injury › Do not need a spotter › Easier for beginners › Easier to change weight 9/17/2020 18

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 9/17/2020 19

Muscles Major Muscles: CHEST › PECTORIALS LEGS › QUADS › HAMSTRINGS › CALVES Minor Muscles: SHOULDERS › DELTOIDS ARMS › BICEPS › TRICEPS ABS & OBLIQUES BACK › LATISSIMUS DORSI › TRAPEZIUS 9/17/2020 20

Trapezius Pectorials Biceps Deltoids Latisimus Dorsi Triceps Obliques Abs Quadriceps Hamstrings Gastrocnemius 9/17/2020 21

BICEP EXERCISES BICEP’S ARE PULLING EXERCISES CURLS – in relation to the arm › › › DUMBBELL BARBELL CABLE MACHINE PULLUPS 9/17/2020 22

TRICEP EXERCISES TRICEP’S ARE EXTENSION EXERCISES › › › DUMBELL BARBELL CABLE MACHINE DIPS PUSHUPS 9/17/2020 23

BACK EXERCISES LATISIMUS DORSI Wide Gripe Lat pull Downs Reverse Grip Lat Pull down LAT ROW DUMBELL BARBELL 9/17/2020 24

SHOULDER EXERCISES DELTOIDS › › › › PRESSES SHRUGS RAISES DUMBBELL BARBELL CABLE MACHINES PUSHUPS 9/17/2020 25

CHEST EXERCISES PECTORIALS › › › › MAJOR / MINOR DUMBELL BARBELL MACHINE CABLE PRESSES PUSHUPS DIPS 9/17/2020 26

LEGS QUADS- top front of legs HAMSTRINGSback of legs CALVES 9/17/2020 27

LEG EXERCISES SQUATS LEG EXTENSIONS(Quadriceps) Quadriceps extend the leg. LEG CURLS (Hamstrings) 9/17/2020 28

AB EXERCISES Upper abdominal Lower abdominal Sides-obloquies › › › Sit ups Crunches Medicine/Ab balls Ab machines Cables 9/17/2020 29

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. 9/17/2020 30

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. 9/17/2020 31

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 9/17/2020 32

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 9/17/2020 33

Other Resources P 90 X 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. 9/17/2020 34