2.  Muscles consist of many muscle fibers (cells) connected in bundles  Muscle fibers are made up of myofibrils  Strength training increases the number of myofibrils and the size of muscle fibers = hypertrophy  Inactivity reverses the process = atrophy

3. *Notice the bundles of fibers that comprise the muscular system.

4.  Increased muscle mass and size of muscle fibers  Increased utilization and coordination of motor units  Increased strength of tendons, ligaments, and bones  Increased storage of fuel in and blood supply to muscles  Improvements in blood fat levels and biochemical processes

5.  Improved performance of physical activities  Injury prevention  Improved body composition  Enhanced self-image and quality of life  Improved muscle and bone health with aging  Prevention and management of chronic disease

6.  Static (isometric) exercise = muscle contraction without a change in the length of the muscle  Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle  Concentric contraction = muscle applies force as it shortens  Eccentric contraction = muscle applies force as it lengthens

7.  Constant resistance = constant load throughout a joint’s range of motion  Variable resistance = changing load to provide maximal resistance throughout a joint’s range of motion  Eccentric loading = placing load on a muscle as it lengthens  Plyometrics = sudden eccentric loading and stretching followed by a concentric contraction  Speed loading = moving a load as rapidly as possible  Isokinetic exercise = exerting force at a constant speed against an equal force

8.  Choosing equipment: Weight machines versus free weights  Resistance is provided by both types  Exercise machines  Safer, convenient, and easy to use  Free weights  Require more care, balance, and coordination  Strength transfers to daily activities

9.  F requency = days per week  I ntensity = amount of resistance  T ime = number of repetitions and sets  T ype = strength training exercises for all major muscle groups

11.  Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform  Cool down after weight training, relax for 5-10 minutes, lower your heart rate

12.  To start: Choose a weight with which you can do 8–12 repetitions with good form  To progress: Add resistance when you can do more than 12 repetitions for 3 sets  Maintain good form at all times  Track your progress

13. Bench Press. Lie flat on your back on the bench With your arms locked out, take the bar off the uprights. Slowly lower the bar to the chest. Stop. Press the bar up and slightly towards the eyes. DO 3 SETS 8-12 reps.

14. Calf Raises. Drop the balls of the feet to the lower portion of the peddles or foot plate on the leg press machine. Press the feet against the pedals until the legs are straight and locked. Press the toes forward as far as possible under resistance while maintaining the straight and locked position of the legs. Repeat

15. Leg Extensions. Sit in an upright position on the leg extension machine. Place the toes of the feet under the lower bar. Extend the legs up to a straight and locked position. Lower to a 90 degree angle. Repeat

16. Lie on your stomach on the leg curl machine. Place the Achilles (back of the areas of the heal) under the top bar of the leg curl machine. Be sure the patellas (knee caps) are off the pad of the machine. Curl the legs up to 90 degrees. Lower the legs to the straight position. There are also leg curl machines that you can sit up on. On the sit leg curl machines, you pull the legs down to 90 degrees and straighten up.

17.  Use proper lifting techniques  Use spotters with free weights  Be alert for injuries  Be aware of your surroundings