I don't want to be HUGE. Should I still lift weights?

YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.

04/21/23 2

If I'm doing both aerobic exercise and weight training, which one should be done first?

If you want to add muscle and lose fat during the same workout you should do the weight training first. Why?

You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury.

04/21/23 3

Will muscle turn into fat? OR…

Will fat turn to muscle?

No! They are two totally different things.

If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat.

04/21/23 4

Myth: Weight training makes you bulky & masculine

Due to the fact that women do not, and cannot, naturally produce as much testosterone as males do, it is impossible for women to gain huge amounts of muscle mass.

04/21/23 5

Myth: Weight training makes you stiff and muscle-bound

Fact: if you perform all exercises through their full range of motion, flexibility will increase.

04/21/23 6

As long as you exercise you can eat anything you want…

Our individual metabolism determines how many calories we burn at rest and while we exercise.

If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do.

04/21/23 7

People workout for various reasons› Improved health- prevent the onset of chronic

diseases (type II diabetes) or to rehabilitate› Strengthen bones to reduce risk of

osteoporosis later in life.› Improve mental/emotional health.› Appearance- improve physical appearance

(prevent/lose body fat or to gain muscle mass)› Sports performance- achieve athletic

superiority in competitive organized sports

04/21/23 8

Genetics and Training

*In order to maximize this genetic potential, the individual must receive appropriate exercise program

04/21/23 9

1. Warm up› Increases blood flow to muscle, muscle temp,

enzyme activity (PFK, makes muscle more pliable)

› Increase Pulse Rate› Reduce risk of injury

2. Conditioning Phase (workout)3. Cool down

Return pooled blood

Remove lactic acid

04/21/23 10

Tone / Endurance- low weight, high reps(15+), low sets(3), short rest(30sec -1min), each body part train 2-3 x’s per week.

04/21/23 11

Hypertrophy- medium weight, medium reps (8-12), high sets, medium rest, each body part train 2 x’s per week.

04/21/23 12

Strength- (Build Muscle)heavy weight, low reps(5-6), low sets, long rest, each body part train 2 x’s per week.

04/21/23 13

Two days per week- all body parts each workout OR

Half body each workout

IE- chest, shoulder, back

Bicep, triceps, legs

*abs

04/21/23 14

Three days per week› All body parts each

workout OR› Half body 2 x’s and

3rd day all body parts

04/21/23 15

Four days per week (ideal)- split body parts› Mon & Thurs-

chest, leg and tris› Tues & Fri-

shoulder, back and biceps

04/21/23 16

A set is a group of successive repetitions performed without resting. A rep or repetition is the number of times you repeat the move in each set. Therefore, if your instructions were to do 3 sets of 12 (3 x 12) biceps curls, you would curl the weight 12 times in a row to complete the first set. Then you’d put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on until you’ve finished the prescribed number of sets for that exercise.

04/21/23 17

Arguments for free weights:› Forced to control

balance & stabilization

› <equipment & space needed

› symmetry

Arguments for machines:› Safer, less chance

of injury› Do not need a

spotter› Easier for

beginners› Easier to change

weight

04/21/23 18

Delayed onset muscle soreness (DOMS)› 24-48 hrs after

strenuous exercise› Microscopic tears

in muscle fibers resulting in inflammatory response

Minimize through stretch, massage

04/21/23 19

Major Muscles: CHEST

› PECTORIALS LEGS

› QUADS› HAMSTRINGS› CALVES

BACK› LATISSIMUS DORSI› TRAPEZIUS

Minor Muscles: SHOULDERS

› DELTOIDS ARMS

› BICEPS› TRICEPS

ABS & OBLIQUES

04/21/23 20

04/21/23 21

Pectorials

Biceps

Quadriceps

Deltoids

Obliques

Abs

Gastrocnemius

Hamstrings

Triceps

Latisimus Dorsi

Trapezius

BICEP’S ARE PULLING EXERCISES

CURLS – in relation to the arm› DUMBBELL› BARBELL› CABLE› MACHINE› PULLUPS

04/21/23 22

TRICEP’S ARE EXTENSION EXERCISES› DUMBELL› BARBELL› CABLE› MACHINE› DIPS› PUSHUPS

04/21/23 23

LATISIMUS DORSI Wide Gripe Lat

pull Downs Reverse Grip Lat

Pull down LAT

ROW DUMBELL

BARBELL

04/21/23 24

DELTOIDS› PRESSES› SHRUGS› RAISES› DUMBBELL› BARBELL› CABLE› MACHINES› PUSHUPS

04/21/23 25

PECTORIALS› MAJOR / MINOR› DUMBELL› BARBELL› MACHINE CABLE› PRESSES› PUSHUPS› DIPS

04/21/23 26

QUADS- top front of legs

HAMSTRINGS- back of legs

CALVES

04/21/23 27

SQUATS LEG

EXTENSIONS(Quadriceps)

Quadriceps extend the leg.

LEG CURLS (Hamstrings)

04/21/23 28

Upper abdominal Lower abdominal Sides-obloquies

› Sit ups› Crunches› Medicine/Ab balls› Ab machines› Cables

04/21/23 29

Choose one or more components of Health Fitness and develop a workout program that you can perform to improve that component(s). Use a spreadsheet application to display your workout plan and chart your progress. See links to sample workout sheets. You should only use these as a guide to develop your own personal fitness program. While designing your own workout sheet, be sure to include all the Elements of a Workout Program.

04/21/23 30

         Sample 1          Sample 2 Sample 3 Or use the workout sheet that is provided

by the fitness center or your teacher.

04/21/23 31

Below you will find a number of links to sites with information to help you create your own workout plan.  Use these resources to develop a workout plan that includes all of the following elements.

Elements of a Workout Program         Frequency          Duration          Mode (see next slide)         Exercise Prescription Lab          Intensity

04/21/23 32

Aerobic Exercise - CardiovascularStrength Training - Muscular strength and

endurance exercisesFlexibility -Stretching and warm-up exercisesFitrex Exercise Library - Over 1000 exercises

categorized by muscle group with descriptions and videos. Some sample video links below.

         Bench Dips         Cross Crunches         Bench Press

04/21/23 33

P90X MMA Workouts Military Workouts

(Marine Corps, Navy SEALS)

Celebrity Workouts

Beach Body Workout Bikini Body Workout 300 Workout

This is just the tip of the iceberg! There are hundreds of workouts on the internet and in fitness magazines. Choose or develop one that fits your style and goals.

04/21/23 34