Transcript File

What You Will Do
Identify components or a resistance-training
workout.
Participate in a variety of exercises that build
muscular strength and endurance.
Describe the exercises that target major
muscles.
Identify various strength-training circuits and
explain what each accomplishes.
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Terms to Know
repetition (rep)
set
exercise
circuit training
large muscle group
small muscle group
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Planning Your Resistance-Training Workout
To be effective, a workout needs to follow a
careful plan.
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Components of the Workout
Term to Know
Repetition (rep)
A repetition, or rep, is the most
basic component of a resistancetraining program.
One completion of
an activity or
exercise.
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Components of the Workout
Term to Know
Set
If you do ten push-ups, one right
after the other, you have done
one set of ten reps.
A group of
consecutive reps
for any exercise.
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Components of the Workout
Term to Know
Exercise
In a typical workout, you will do
several sets of several different
exercises.
A series of
repetitive muscle
contractions that
build strength and
endurance.
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Components of the Workout
Every exercise has as its primary target a
muscle group within one of the six weighttraining “body areas.”
Shoulders
Arms
Back
Chest
Abdominals
Legs
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The Strength-Training Circuit
Term to Know
Circuit training
Circuit training is the most
efficient approach to resistance
training for all areas of the body.
An approach to
resistance training
where you rotate
from one exercise
to the next in a
particular
sequence.
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The Strength-Training Circuit
One variation of circuit training is
to work large muscle groups
before small ones.
Working large muscle groups
requires more strength, energy,
and mental concentration.
Term to Know
Large muscle
group
Any group of
muscles of large
size or any large
number of muscles
being used at one
time.
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The Strength-Training Circuit
Small muscle groups often play
a supporting role in large muscle
group exercises.
If small muscle groups become
fatigued, large muscle exercises
will be more difficult.
Term to Know
Small muscle
group
Any group of
muscles of small
size as well as any
small number of
muscles being
used at one time.
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Variations on the Circuit
A second variation of circuit training is to
alternate push exercises (extension) with pull
exercises (flexing).
This gives muscles time to recover and keeps
opposing muscles balanced.
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Variations on the Circuit
A third variation of circuit training is to alternate
upper-body exercises with lower body exercises.
This method allows muscles more recovery time,
but it is more difficult than the other circuit-training
options previously discussed.
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Variations on the Circuit
A fourth variation of circuit training is to work
weakest muscles first.
By working weak muscles first, you can get the
muscle back in shape more quickly.
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Lesson 2 Review
Reviewing Facts and Vocabulary
1. Vocabulary What is a
group of repetitions
called?
1. Vocabulary
2. Recall
Rotating
A
set.
from one resistancetraining exercise to the next in
a sequence.
2. Recall What is circuit
training?
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End of
Table of Contents