1. Muscular Strength and Endurance

2. Vocabulary pg 4 ► Repetition – The number of times an exercise is performed during one set. ► Set – A group of repetitions followed by a rest period ► Load – Amount of weight resistance ► Exercise / Lift – What resistance exercise is being performed ► Recovery Time – The rest time between sets

3. Types of Resistance Training/Muscular Fitness: 1. Muscular Strength ► The ability of a muscle to move high resistance for a short period of time.

4. Types of Resistance Training/Muscular Fitness: 2. Muscular Endurance ► The ability of a muscle to move low resistance for a long period of time

5. Example of Muscular Strength and Endurance ► Muscular Strength – Bench Press 1 rep with as much weight as you can do. ► Muscular Endurance – Bench Press 12 reps with lower weight that you could do that many times

6. Benefits of Muscular Strength and Endurance ► Increased muscular strength, endurance and power. ► Increased metabolic rate (the number of calories per day your body burns) ► Increased bone density (volume of calcium and minerals within the bone tissue) ► Injury Prevention ► Increased lean muscle mass

7. Writing work out for Muscular Strength vs Muscular Endurance Muscular Strength Muscular Endurance High Weight / Low Repetition x Low Weight / High Repetition x

8. How to write workout for different goals. GoalSetsRepsRecovery Fitness / Toning 1-38-12 1 ½ to 2 minutes Endurance2-3 12 - 20 ½ to 1 minute Strength3-52-6 2 to 5 minutes

9. Weight Room Safety 1.Proper attire should be worn in the weight room. Only athletic clothing and shoes should be worn 2.Warm up before each session. Do a combination of aerobic exercise and stretching of the muscle groups to be worked. 3.No horseplay is allowed in the weight room. Unintentional injuries may occur if you are messing around. 4.Learn and use proper technique on any exercises. Shortcuts or improper use can lead to injury.

10. Proper Technique (cont) When lifting objects use your legs not your back Control the speed of the exercise, if you cant’t control it, you are using too much weight Concentrate on the muscles that should be doing the work Adjust all weight machines for proper body alignment. Practice with lighter weight before attempting heavy weights Always keep the weight close to your body. All lifts should be done through a full rage of motion. Use proper breathing while lifting. Inhale during the easy part the lift. Exhale during the hard part of the lift

11. Weight Room Safety (cont) ► Use spotters. When using free weights, have a partner who can support and assist you. ► Use collars. When lifting free weights be sure to secure the weights with collars ► Cool down after each session. As with the warm up, combine aerobic exercise and stretches.