Strength/Resistance Training Coach Kim

What is Strength Training? Any type of resistance training performed on the muscles of the body Muscles contract against external resistance such as dumbbells, barbells, rubber tubing, body weight etc.

Benefits of Strength Training 1. Increased Metabolic Rate (metabolism) 2. Wide variety of health benefits -Bone Density, Risk of Coronary disease 3. Increased lean muscle mass and strength, power, and endurance 4. Improved Balance, Flexibility, and stability.

5. Injury prevention 6. Aids rehabilitation and recovery 7. Enhanced performance in sports

8. Aesthetics: Looking better and feeling better

Myths about Strength training 1. It is only for men 2. It is too difficult 3. Strength training is all about lifting weights 4. The longer you work out the better 5. Weightlifting causes you to lose flexibility

6.Strength training will make me bulky These are all false!

Types of ST/RT Free Weights Barbell Dumbbell Machine Weights Resistance Bands Body Weight (Calisthenics)

Safety Two types of injuries Horseplay Training injuries Poor technique Too much weight

Muscles of the body Over 650 muscles in the body For our purposes we will breakdown the body into: Upper body Lower body Core

5 Components of Fitness 1. Cardiovascular Fitness 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

Exercise (major muscle used) Funtional Use Lateral raises (Deltoids)Stabilizing shoulder girdle (Throwing a ball) Upright Rows (Deltoids/Trapezius) Pulling motion Bicep curls/Hammer curls (brachialis, biceps brachii) Grip strength