Transcript Chapter 10 Developing Muscular Fitness

CHAPTER 10
DEVELOPING
MUSCULAR FITNESS
LESSON 1
BEGINNING A RESISTANCE-TRAINING
PROGRAM
• Short-Term & Long-Term Goals
• Setting Your Goals
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Set reasonable goals
Establish short & long term goals
Identify a variety of short term goals
Keep written records
Revise goals
Think positively
APPLYING SAFETY RULES AND
PROCEDURES
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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
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
PROPER TECHNIQUE
Breath control
• Take 2 or 3 breaths
• Begin lift with exhale
• Return weight to starting position, inhaling
Proper grips
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Overhand grip – palms downward
Underhand grip – palms upward
Alternated grip – 1 palm up/1 palm down
Hand Placement
wide
common
narrow
WEIGHT ROOM ETIQUETTE
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Limit time on a machine/work station
Use 1 machine at a time
Put away free weights
Use a towel
LESSON 2
PLANNING YOUR RESISTANCETRAINING 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”
VARIATIONS ON THE CIRCUIT
1. Train Large muscle groups before small muscle
groups
2. Alternate push exercises with pull exercises
3. Alternate upper-body with lower-body exercises
4. Weakest muscles before strongest muscles
LESSON 3
APPLYING 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.
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
NUMBER OF REPS AND SETS
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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
• Rest
• Between reps – none
• Between sets – depends on training goal
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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
TYPE
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Free weights
Machine
Body weight – cross fit (body weight/cardio)
bands
ACHIEVING MUSCULAR FITNESS
• Pyramid Training-using progressively heavier weights
and few reps through successive sets of an exercise.
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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
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)