LIFETIME FITNESS 1

WEIGHT TRAININGWEIGHT TRAINING

LIFETIME FITNESS 2

MUSCULAR STRENGTHMUSCULAR STRENGTH

MUSCULAR STRENGTH IS THE MAXIMUM FORCE THAT A MUSCLE OR MUSCLE GROUP CAN EXERT AGAINST RESISTANCE DURING A SINGLE PERIOD OF TIME.

LIFETIME FITNESS 3

MUSCULAR ENDURANCEMUSCULAR ENDURANCE

MUSCULAR ENDURANCE IS THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO EXERT FORCE FOR AN EXTENDED PERIOD OF TIME.

LIFETIME FITNESS 4

BENEFITS OF STRENGTH & BENEFITS OF STRENGTH & ENDURANCEENDURANCE INCREASED WORK CAPACITY IMPROVED ATHLETIC PERFORMANCE DECREASED CHANCE OF INJURY DECREASED RISK OF HYPOKINETIC

DISEASES INCREASED LEAN BODY WEIGHT INCREASED POSITIVE SELF-IMAGE

LIFETIME FITNESS 5

STRENGTH FACTSSTRENGTH FACTS

MEN HAVE MORE MUSCLE MASS THAN WOMEN

CAPACITY FOR MUSCULAR SIZE DEVELOPMENT IS AFFECTED BY SEX HORMONE LEVELS– WOMEN HAVE LOWER LEVELS OF

ANDROGENS & IT IS UNLIKELY THEY WILL OBTAIN THE MUSCULAR SIZE OF MEN

LIFETIME FITNESS 6

MUSCLE FIBER TYPESMUSCLE FIBER TYPES SLOW TWITCH FIBERS ARE WELL

SUITED TO ENDURANCE ACTIVITIES SUCH AS:– BIKING, SWIMMING, RUNNING

FAST TWITCH FIBERS ARE WELL SUITED TO FAST, HIGH-FORCE ACTIVITIES SUCH AS: – WEIGHT LIFTING, SPRINTING AND

JUMPING

LIFETIME FITNESS 7

MUSCLE FIBER TYPESMUSCLE FIBER TYPES

SLOW TWITCH FAST TWITCH

ENDURANCE SHORT, EXPLOSIVE

RED WHITE

SMALL LARGE

HIGH IN MITOCHONDRIA HIGH GLYCOLYTIC

MORE BLOOD CAPILLARIES

LIFETIME FITNESS 8

STRENGTH TRAININGSTRENGTH TRAINING

FOLLOW THE OVERLOAD PRINCIPLE FOR MUSCLE TO INCREASE IN STRENGTH AND/OR ENDURANCE

TO INCREASE STRENGTH DO HIGH RESISTANCE AND LOW REPS

TO INCREASE MUSCULAR ENDURANCE DO LOW RESISTANCE AND HIGH REPS

LIFETIME FITNESS 9

PROGRESSIONPROGRESSION

INITIAL WEIGHT TRAINING SHOULD START WITH LIGHT WEIGHTS & FOCUS ON TECHNIQUE

ONCE TECHNIQUE IS MASTERED, MOVE TO A PROGRAM WITH HIGH REPS & LOW RESISTANCE

GRADUALLY INCREASE RESISTANCE & DECREASE REPS TO REACH STRENGTH GOAL

LIFETIME FITNESS 10

SPECIFICITYSPECIFICITY

A GOOD STRENGTH TRAINING PROGRAM APPLIES THE ACTIVITY ONE IS TRAINING FOR– FOR EXAMPLE, SOFTBALL AND

BASEBALL PLAYERS MAY USE WRISTS IN HITTING & DO WRIST CURLS. FOR RUNNERS IT WOULD BE A WASTE OF TIME TO DO WRIST CURLS.

LIFETIME FITNESS 11

ISOTONICISOTONIC THE MUSCLE CHANGES LENGTH

EITHER SHORTENING OR LENGTHENING

BASICALLY IT ISAN EXERCISE IN WHICH A RESISTANCE IS RAISED OR LOWERED– CONCENTRIC: MUSCLE GETS

SHORTER– ECCENTRIC: MUSCLE GETS LONGER

LIFETIME FITNESS 12

ISOMETRICISOMETRIC THE MUSCLE REMAINS THE SAME

LENGTH. A FORCE IS EXERTED AGAINST AN IMMOVABLE OBJECT.

EXAMPLES: PUSHING AGAINST A WALL OR LIFTING UP ON AN IMMOVABLE OBJECT

NOTE: ISOMETRICS CAN BE DANGEROUS FOR PEOPLE WITH HIGH BLOOD PRESSURE

LIFETIME FITNESS 13

ISOKINETICISOKINETIC THE MOVEMENT VELOCITY AND

RESISTANCE IS KEPT CONSTANT (just as difficult to bring the weight down as it was to lift it up…)– EXAMPLE: THE ARM STROKE IN THE WATER

DURING THE CRAWL SWIMMING STROKE MOST ARE DONE ON MACHINES SUCH AS

CYBEX & HYDRA-FITNESS Note: Nautilus machines are not

isokinetic because the force coming down off a lift is much less than when you lift up.

LIFETIME FITNESS 14

TIPS ON WEIGHT TRAININGTIPS ON WEIGHT TRAINING START SLOW AND

PROGRESS SLOW WARM-UP KEEP BACK

STRAIGHT BREATHE WHILE

LIFTING USE SPOTTERS CONTROLLED

RHYTHM

DON’T DROP WEIGHTS

KEEP WEIGHTS PICKED UP

BALANCE AGONIST AND ANTAGONIST

USE LEGS USE FULL RANGE

OF MOTION

LIFETIME FITNESS 15

STARTING A WEIGHT STARTING A WEIGHT TRAINING PROGRAMTRAINING PROGRAM

EVALUATE YOUR HEALTH STATUS START WITH LIGHT WEIGHTS LEARN PROPER TECHNIQUE PROGRESS GRADUALLY ISOLATE MUSCLE(S)

LIFETIME FITNESS 16

WEIGHT TRAINING WEIGHT TRAINING PROGRAMPROGRAM FOR ENDURANCE

– 10 - 15 REPS – START AT ONE SET OF 3-5 REPS– WORK UP TO 3 SETS OF 12-15 REPS

FOR STRENGTH– LESS THAN 7 REPS

FOR A COMBINATION – 3 SETS OF 10 REPS

LIFETIME FITNESS 17

WEIGHT TRAININGWEIGHT TRAINING

PAGES 44-50 SHOW PICTURES OF WEIGHT TRAINING EXERCISES

TABLE 5.4 ON PAGE 43 SHOWS A SAMPLE WEIGHT TRAINING CIRCUIT