Chapter FourteenChapter Fourteen

Achieving Muscular FitnessAchieving Muscular Fitness

Applying the Principles of TrainingApplying the Principles of Training

Frequency Muscular strength: every other day (2-4 times per week)

Muscular endurance: every other day (3 days per week)

Intensity Muscular strength: High resistance - heavier weights

Muscular endurance: Low resistance - light weights

Time Muscular strength: 8-12 repetitions

Muscular endurance: 12-20 repetitions

Type Muscular strength and endurance: resistance type activity (weights and weight machines)

The Principles of TrainingThe Principles of Training

Specificity PrincipleSpecificity Principle You must work the exact muscle group that you wish to You must work the exact muscle group that you wish to

developdevelop Try to isolate the muscle you intend to workTry to isolate the muscle you intend to work Most weight machines isolate a muscle or group of musclesMost weight machines isolate a muscle or group of muscles

The Principles of TrainingThe Principles of Training

Progression Principle

The muscle must lift more each time if it is to become progressively stronger.

Regularity Principle

For general fitness, 2 to 3 days per week of weight training is sufficient.

Individuality Principle

Your progress in weight training will be based on many individual factors.

Types of Weight Training EquipmentTypes of Weight Training Equipment

Free Weights - barbells and dumbbellsFree Weights - barbells and dumbbells Weight MachinesWeight Machines

Safety PrecautionsSafety Precautions

Warm up properlyWarm up properly Use low weights and high reps when learning Use low weights and high reps when learning

new exercisesnew exercises Properly secure barbell platesProperly secure barbell plates Breathe rhythmicallyBreathe rhythmically When lifting a weight from the floor, keep the When lifting a weight from the floor, keep the

weight close to your body.weight close to your body.

Safety PrecautionsSafety Precautions

Unless a spotter is present, do not perform the bench Unless a spotter is present, do not perform the bench press or any lift where you could be “pinned” if you press or any lift where you could be “pinned” if you lose control.lose control.

For stability keep back straight and feet shoulder width For stability keep back straight and feet shoulder width apart.apart.

Execute each movement under control.Execute each movement under control. Move through the full range of motion.Move through the full range of motion. Begin by using the largest muscle groups.Begin by using the largest muscle groups.

Safety PrecautionsSafety Precautions

Don’t train if you are ill or injured.Don’t train if you are ill or injured. Use proper techniques on all lifts.Use proper techniques on all lifts.

Spotting TechniquesSpotting Techniques

Know how the exercise should be performed.Know how the exercise should be performed. Help improve form when necessary.Help improve form when necessary. Be physically able to assist with the weight.Be physically able to assist with the weight. Use correct lifting techniques.Use correct lifting techniques. Communicate with the lifter.Communicate with the lifter. Know the signals for starting and finishing the lift.Know the signals for starting and finishing the lift. Make sure weight plates & collars are secure.Make sure weight plates & collars are secure.

Developing Muscular Strength & Endurance

Developing Muscular Strength & Endurance

Isometric ExercisesIsometric Exercises Isotonic ExercisesIsotonic Exercises Isokinetic ExercisesIsokinetic Exercises

Developing Muscular Strength & Endurance

Developing Muscular Strength & Endurance

Circuit trainingCircuit training PlyometricsPlyometrics PilatesPilatesWeight barWeight barResistance bandsResistance bands Stability BallsStability Balls

My Activity Plan (MAP)My Activity Plan (MAP)

Type of Activity

Frequency: Times per week

Intensity of Workout: High or low resistance

Time: Number of repetitions

Number of sets

My goal is to do the following activities to improve my muscular fitness:

Achieving Muscular FitnessAchieving Muscular Fitness

Develop your muscular strength and endurance by using weight training.

It is a great way to improve your self image, help control your weight and enhance your

performance in sports and other activities.

Return to Chapter Menu