1. Strength Training PAF40

2. Muscle Strength The force your muscle can exert against resistance

3. Muscle Endurance The ability of your muscle to repeatedly apply force to lift and lower a weight.

4. Benefit of Strength Training Increased muscle strength Greater lean body muscle mass, less body fat Higher energy metabolism Increased coordination and greater protection against injury Increased self esteem and less perceived stress Better performance of physically demanding, job related tasks

5. Factors that influence muscle size Genetics Nervous system activation Hormones Nutrition – we can control Physical activity – we can control

6. Why do men have more muscle mass than women? They produce more testosterone!

7. Suggestions to ensure you use correct lifting techniques Use minimal weight when learning a new exercise Use a closed grip and place fingers equal from ends of bar. Load weight evenly. Free weights – feet shoulder width apart, knees bent, back natural curve

8. Cont’d Adjust pads to support your body on resistance machines Lifts should be slow, smooth and controlled Exhale during exertion and inhale returning to start position Always use a spotter during free weights.

9. When do most common training errors occur? People focus on lifting the weight rather than stabilizing themselves.

10. FITT F – Frequency 2-3 times per week for each major muscle group on non consecutive days. I – Intensity Total weight lifted or resistance applied T – Time Duration of exercise T- Type Equipment used and exercises performed

11. What is a set? The number of reps performed without stopping to rest What is a rep? Single lifting and lowering of the weight

12. Progressive Overloading Gradually increase the amount of weight that you lift during training to increases to amount of force the muscles are capable of generating.

13. Facts 12 reps are recommended for a beginning strength trainer Increase the weight you are lifting by 10% each week. It takes about 8 weeks to develop a strength and endurance base.

14. Guidelines for Strength Training Goals Muscle endurance 2-3 sets, 12-15 reps with a 15 rep weight. 30 – 60 seconds rest between sets Muscle Hypertrophy (BIGGER) 3-6 sets, 8-12 reps with a 12 weight rep weight. 30-90 seconds rest between sets Muscle Strength 3-5 sets, 2-8 reps with a 8 rep weight. 120 seconds rest between sets.

15. Maximum Benefit and Decreasing Risk of Injury Pay attention to: Muscle balance – target opposing muscle groups Exercise selection – at least 1 exercise for each major muscle group Exercise order – multi joint (squats, Bench press, deadlift) before single joint (bicep curl, tricep extention, etc)

16. The 7 Major Muscle Groups Chest Upper back ArmsLegsShoulders Lower back Abdominals

17. What will changing your exercises you do over time help you to achieve? Overload muscles differently Increase strength gains Alleviate boredom

18. Other Facts A weight lifting belt is not recommended for exercises that do not stress the back as the belt takes over the role of the abdominal muscles in stabilizing the torso. This prevents strengthening of the core.

19. Free Weights Low cost and versatile Form is crucial and a spotter may be needed Trains balance and posture, mimics daily activities Can perform multi-join and single joint exercises

20. Resistance Machines Expensive, less versatile, need to access equipment Supports the body during the exercise, easy to adjust Isolates muscle groups more easily than free weights Muscle training occurs in a limited range of motion

21. Full Body Workouts All major muscle groups worked in a single session Perform 1-2 sets of an exercise for each muscle group Workout at least 2x/week

22. Circuit Training Combines aerobic and strength exercises – each station takes 30-45 sec Alternate between upper and lower body exercises and repeat circuit 2 or more times Improves aerobic conditioning and moderately increase strength when done 3x/week. Great for those short on time