1. Course Objectives Demonstrate proficiency in complex motor skills (i.e. various weight-lifting techniques) Develop an individualized fitness program using specific training principles (i.e. FITT principle) Evaluate progress of physical performance and revise fitness plan as appropriate Compare and contrast personal progress in relationship to national physical fitness standards

2. Wt Training Class Design The training format for this class is designed around the principles of training: –Specificity –Overload –Progression You will be expected to apply these principles of training to your workouts and demonstrate that you understand how to design a workout around them.

3. Why Weight Training? Resistance training improves: bone density (less likely to get fractures, osteoporosis) muscle mass, which affects such things as metabolism (burn more calories at rest) posture (need muscle to remain upright) functional ability (i.e., walking up stairs, carrying books, etc.)

4. A rule of exercise that states that gains result from training are specific to the type of stress imposed upon the body systems (muscular, respiratory, circulatory). Example: For a muscle to be developed, you must exercise that muscle. Also, the muscle(s) must be exercised specifically for what you want to develop: speed, size, strength, or endurance.

5. Specificity Weight-training programs must be designed a certain way in order to get the results you want. Lifting weights does not always result in “bulking up.” The weight for a lift is determined by how many repetitions that you are performing and that is determined by what goal you want to achieve.

6. GOAL# OF SETSREPETITION RANGE Weight % 1 RM Rest between Sets Bulking Up3-68-12Heavy 70-80% 30-90 Seconds Strength3-5+1-7Very Heavy 70-100% 2-5 Minutes Muscular endurance (training for endurance sports such as cross- country, swimming, etc.) 2-312-15Light <70% 20-30 Seconds Combination strength and endurance (for sports training like basketball, soccer, football, etc.) 3-66-12Medium 70-85% 1-2 Minutes Fitness & Health (general muscle toning) 2-312-20Light <70% 20-30 Seconds

7. A rule of exercise that states that in order to improve the level of fitness, one must increase the workload that the body is accustomed to. Muscles adapt to the workload that is placed upon them, so in order to improve that workload must progressively increase in order for muscles to adapt to doing a greater amount of work. This is also true for the cardiorespiratory system. Overload

9. is a gradual increase in overload necessary for achieving higher levels of fitness. The intensity of workouts must occur over time in order to reduce risk for injury. Once a person has adapted to the present overload, then he/she should increase that overload slightly over time. Progression

10. Principles of Training Not applying overload and progression can lead to: –Regression—detraining, basically losing any strength or fitness improvements that you have made –Plateau-- reaching a point of not being able to improve your fitness –Injury—overtraining can lead to muscle or joint injuries, lack of motivation, which can lead to a decrease in your fitness