Freshman Strength Training

1. Freshman Strength Training

2. What is Muscular Strength/Endurance? • Muscular strength is the amount of force a muscle can exert • Muscular endurance is how many times your muscles can repeat the exertion of force

3. Rules of the Wt. Room • Must be in workout uniform • Must have shoes on (hard soles, backs on shoe, gym shoe) • No food at any time in the room • Do not drop the weights • Put your weights away after you are done • Use collars on all bars • Do not lift without supervision • Have a spotter always with free weights • No horse play • DO NOT DISTRACT SOMEONE WHO IS LIFTING

4. Why is it important to have strength? • Helps reduce fatigue • Help prevent injuries and muscle soreness • Help prevent osteoporosis • Strong back and abdominal muscles • Prevent low back pain (8 out of ten Americans seek medical advice for this problem)

5. How is Strength Improved? • Strength Training • Bodyweight Exercises/Manual Resistance • Perform the exercises slowly • Move each muscle and joint through a full range of motion

6. Strength Training Definitions: • Full Range of Motion • The range a body limb can move when a muscle contracts • Concentric (positive) movement • The lifting of the resistance (weight). Exhale during this movement. • Eccentric (negative) movement • The lowering of the resistance

7. Repetitions (Reps) • The number of times the resistance will be moved through a full range of motion. • Large, strong muscles= less reps more weights (4-6 reps) • Improve your health/shape muscles= more reps, less weights (8-15 reps) • Sets • The number of reps one would do at one time (without resting).

8. Free Weights vs. Weight Machines • Metal bars that have plates at the ends. • Versatile, allows your muscles more freedom to move, and involve more muscle groups at once. • Dumbbells are the short ones. • Barbells (bars) are the long ones. • They are safe • Easy to use • Enable you to isolate a muscle group • Challenge your muscles throughout the entire motion of an exercise

9. Weight Training Safety • DOMS (Delayed Onset Muscle Soreness) • Post workout soreness for 24-48 hours after you workout. • Keep soreness down to a minimum: • Warm up before you lift • Start with an easy set • Don’t lift too quickly • Don’t hold your breath • Use proper form • Cool down • Rest a muscle for at least 48 hours • Hydrate

10. Safety tips for Weight Machines… • Custom fit each machine (adjust pads or seating) • Watch your fingers • Buckle up • Don’t invent new uses for the machines

11. …and for Free Weights • Use proper form when you lift a weight off the rack (bend from the knees and not the hips) • Pay attention when carrying weights around (carry weights with two hands and close to your chest) • Use collars  • Don’t drop weights onto the floor • Safely return weights to rack

12. Three times you need a spotter • You are trying an exercise for the first time • You are attempting a heavier weight than usual • You want to do extra reps **Communicate with your spotter **Be a realistic spotter, don’t spot more weight than you are able to **Pay attention when you are a spotter

13. In case you do get a minor injury you should: R.I.C.E. • R • Rest • I • Ice • C • Compression • E • Elevation

14. MUSCLES • Hamstrings • Quadriceps • Gastrocnemius

15. Rectus Abdominis • External Obliques • Latissimus Dorsi

16. Trapezius • Deltoids • Pectorals

17. Biceps • Triceps • Gluteus Maximus