Transcript File

What You Will Do
Identify the basic eight free-weight routine.
Identify various programs designed for building
strength and power.
Design and implement resistance programs for
strength, power, and muscle mass.
2
Terms to Know
pyramid training
multiple sets
negative reps
supersets
compound sets
multiple hypertrophy sets
3
Achieving Muscular Fitness
To achieve muscular fitness, you must set
training goals and plan exercise programs to
achieve your goals.
4
The Basic Resistance Fitness Program
Basic resistance-training goals include:
Strength
Hypertrophy
Endurance
Fitness
and
Toning
A program, known as the “basic eight,” can help
you achieve these goals.
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The Basic Resistance Fitness Program
The basic eight exercises work the entire body.
They take relatively little time and a minimum of
equipment.
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The Basic Resistance Fitness Program
The basic eight program targets these eight
body areas:
Chest
Back
Shoulder
Biceps
Triceps
Thighs
Calves
Abdominals
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Programs Designed for Strength and Power
There are several different programs that can
be used to increase strength and power.
All involve training loads that exceed 80 percent
of the lifter’s 1RM.
These programs are not recommended for beginners.
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Programs Designed for
Strength and Power
Term to Know
Pyramid training is often used to
improve skill-related fitness.
An approach to
training that uses
progressively
heavier weights
and fewer reps
through
successive sets of
an exercise.
The weight added for each set is
determined by increasing the
percentage of the lifter’s 1RM for
that exercise.
Pyramid training
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Programs Designed for Strength and
Power
Pyramid training is best suited for larger muscle
groups, such as those in the chest, back, legs,
and shoulders.
Athletes frequently use this approach to
improve their skill-related fitness.
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Programs Designed for
Strength and Power
When doing multiple-sets, the
number of reps will range from
two to six and should be done to
the point of fatigue.
A recovery time of two to three
minutes is allowed between sets.
Term to Know
Multiple sets
An approach in
which the lifter
uses the same
amount of weight
for three to five
sets at a training
load of 80 to 95
percent of his or
her 1RM.
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Programs Designed for
Strength and Power
Term to Know
When doing negative reps, the
concentric phase is handled by
one or more spotters.
An approach in
which the lifter
does the eccentric,
or negative phase
of an exercise only,
using a weight 10
to 15 percent
greater than your
1RM.
Three to four reps per set is the
recommended maximum for this
exercise.
Negative reps
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Programs Designed for Building
Muscle Mass
Several programs are available to experienced
lifters whose primary training goal is to increase
muscle mass, also called hypertrophy.
All involve training loads of approximately 70
percent of the lifter’s 1RM.
These programs are not recommended for beginners.
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Programs Designed for
Building Muscle Mass
Term to Know
Supersets are an effective way
to keep opposite muscles
balanced in strength.
A training
approach in with
the lifter alternately
performs sets of
exercises that train
opposing muscles,
without resting
between sets.
They are efficient because they
allow you to work two muscles at
the same time.
Supersets
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Programs Designed for
Building Muscle Mass
Term to Know
Unlike supersets, compound
sets train the same muscle
group.
A training
approach in which
lifters do alternate
sets of exercises
without allowing for
rest between the
sets.
Compound sets are most
effective with large muscle groups
and should be done
approximately every third
workout.
Compound sets
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Programs Designed for
Building Muscle Mass
The training load for multiple
hypertrophy sets is between 65
and 80 percent of the lifter’s 1RM.
The number of reps per set is
eight to 10, and the rest period
between is from 30 to 90
seconds.
Term to Know
Multiple
hypertrophy sets
A training
approach in which
lifters use the
same amount of
weight throughout
and to the point of
fatigue.
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Lesson 4 Review
Reviewing Facts and Vocabulary
1. Vocabulary What is a
superset?
2. Recall Explain how
pyramid training works.
3. Recall Which approach to
weight training works
opposite muscles? Explain.
1. Vocabulary
2. Recall
3.
The
Alternately
A
training
superset
program
performing
program
thatworks
uses
exercises muscles.
progressively
opposing
thatheavier
train opposing
weights
muscles,
and
fewerwithout
reps through
resting
between sets.
successive
sets of an
exercise.
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Table of Contents