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Fitness and Weight Training Guide for Beginners

Learn the basics of fitness and weight training, including key factors, energy systems, muscle and joint info, program design, and injury prevention tips. Enhance your knowledge to achieve optimal results and stay safe during exercise.

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Fitness and Weight Training Guide for Beginners

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  1. Fitness and Weight Training

  2. Introduction • Who works out? • Why work out? • Key factors for Weight Training: • Heredity • Dedication • Training Methods/Personal Preference • Diet

  3. NUTRITION • Nutrition plays role in: • Weight loss/gain • Increase in muscle tone • Increased cardiovascular exercise • Increase in muscle size and endurance

  4. FITNESS • “The ability to carry out tasks with vigor and alertness, without undue fatigue” • Benefits of Fitness: • Control Weight/Fat, Diabetes, Reduce Stress, Prevent Heart Disease, and Maintain Flexibility

  5. Energy Systems • 2 Types: Anaerobic and Aerobic • Anaerobic means without oxygen • Aerobic means with oxygen

  6. Anaerobic • 2 Types of Anaerobic: • Alactic Training: Energy system used for the first 10 seconds of high-speed or high resistance movements • I.E.: 50m sprint • Lactic Training: Supplies energy for bursts of activity lasting longer than 10secs but greater than 2 mins. • I.E.: 100m swim

  7. Aerobic • Involves prolonged endurance • Oxygen is needed and carbs and fat are used as fuel • Lungs and Heart are very important since fuel is being brought to the muscles • I.E.: Soccer • I.E. of both Tennis (serve/rally)

  8. Muscle and Joints • Muscle:meaty tissues surrounding bones • Tendon: soft tissues that anchor muscles to bones. • Ligament: strong, fibrous tissue which attaches one bone to another bone.

  9. Muscle Fibers • Two Types: Slow Twitch and Fast Twitch • Slow Twitch: Used for long periods of exercise • Fast Twitch: Used for short, quick periods of exercise

  10. Definitions • 1 RM: maximum amount once • REP: single complete action • Set: group of reps • Rest: time b/w sets • I.E.: 3sets of 10 with 1 min. rest

  11. F.I.T.T. Principle • F- Frequency (How Often) • I.- Intensity (How Hard) • T- Time (How Long) • T- Type (What-Weight Training)

  12. Principle Of Overload • Increasing the demands on the body to make it stronger (overload). • Gradually increasing the weight, not too much as to cause injury.

  13. Muscular Strength • The amount of force a muscle can generate in a single contraction (1 RM) • Load 85-100% of 1RM • Reps 1-4 • Sets 4-8 • Rest 2-4 min

  14. Muscular Power • The combo of strength and speed. • Strength is ability to do work and speed is quickness of doing work • Load:70-80% of 1RM • Reps 5-8 • Sets 3-6 • Rest 1.5-2 min

  15. Muscular Endurance • The ability to resist muscular fatigue or ability to persist in physical activity • Load 50-70% 1RM • Reps 10-15 • Sets 2-4 • Rest 45-90 secs.

  16. Training Areas • Shoulders: (deltoids) • Arms: (biceps/triceps) • Chest • Back • Legs • Abs • Core (lower back, abs, and hips)

  17. Exercises • Shoulders: Raises/Presses • Arms: Curls/Dips • Chest: Bench Press/Push-ups • Back: Rows/Pulldowns • Legs: Presses/Squats • Abs: Crunches

  18. Program Design • Frequency- At least 3 days a week • Intensity- 70-80% RM (Power) • Time- 60 mins./day • Type- Weight Training (Cardio) • Muscle Areas: upper/lower body • 1 body part/day • 1 Exercise per body part/day

  19. Stretching • Static: slowly moving a muscle to its stretching point and holding for 15secs. • Dynamic: stretching done in continuous, slow, and controlled manner. • Isostatic: form of stretching in which a partner pushes the body beyond initial limit. • Ballistic: stretching that involves bobbing, bouncing, or jerky movements where momentum is used.

  20. Injuries • Soreness: Small muscle torn (lactic acid) • 12-24hrs. Following exercise that lasts 1-2 days. • Treatment: Light massage, mild exercise, easy static stretching.

  21. Blisters • Results from friction, creating heat • Causes tissue damage and fluid build up between skin (clear and bloody) • Treatment: antiseptic (spray or sauve) and cover tight

  22. Shin Splints • Swelling of connective tissue on the front of the leg. • Caused by overuse • Treatment: ice, tape, elevate, rest

  23. Sprains • Injury to ligaments surrounding a joint or sac surrounding joint • Treatment: ice, elevate, x-ray and stop activity.

  24. R.I.C.E. • Rest: The first 24-48 hours after the injury • Ice: For the first 48 hours post-injury, ice the sprain or strain 20 minutes at a time every 3-4 hours. • Compress: Using a bandage, wrap the area overlapping the elastic wrap by one-half of the width of the wrap • Elevate: try to get it higher than your heart if possible.

  25. Summary • You will not get bigger/stronger overnight • Develop an exercise program to fit your needs or training desire • Stick to a routine • Get a partner to train with • Don’t rush back after an injury, make sure you are able to compete without re-injury

  26. Discussion • Should all students be required to take PAL? • Should all students be required to take P.E. after Jr. High School? • Would a weight training room benefit all students?

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