Strength Training 1: Mobile Gym

Objectives:

The student will be able to (TSWBAT):

Identify strength training as an necessity for good health

Demonstrate cooperation with others in the class by sharing equipment and working together during all activities

Show an understanding of the Five (5) areas of Health-Related Fitness

Work toward improving their personal strength and fitness levels

Demonstrate proper lifting techniques when using dumbbells, medicine balls and Theraband tubing

Develop personal training goals

Identify the muscles of the body

Identify muscle actions as they relate to strength training exercises

Health-Related Fitness Components:

1. Cardiorespiratory Endurance- the ability of the heart and lungs to deliver blood and oxygen to the muscled during exercise

2. Muscular Strength- the measure of how much a muscle can lift

3. Muscular Endurance- The measure of how many times a muscle can lift a weight in succession

4. Flexibility- The range of motion through which the body is able to move

5. Body Composition- The amount of body fat compared to lean tissue

Strength Training

Strength is defined as the ability to exert a force against resistance. In our society, many people think that strength is necessary only for athletes and others who are required to do hard muscular work. This is a false assumption. Strength is important in overall body performance. The efficiency of the body depends upon the condition of the large muscles of your legs, arms and trunk, especially the abdominal and back muscles. The main reason most people slow down when they get older is that they lose about 1/3 of their body mass between the ages of 35 and 80. If you want to increase you chances of having a longer, healthier life, adequate strength levels are imperative.

During this unit, you will learn a variety of strength training exercises that can be performed anywhere you go and with very little, inexpensive equipment. You do not need to have to pay for an expensive gym membership or for fancy home gym equipment. You simply need to have some open space and a desire to train. For this reason, we will call this unit MOBILE GYM.

What Strength Training Can Do For You:

Stops bone loss, prevent bone fractures and restores bone: muscles attached to bones pull on them, making them stronger and more able to withstand stress

Energizes the body: the more you exercise, the more your body utilizes energy

Improves performance: the stronger you are, the easier it is to move and perform daily tasks

Trims and Tightens: Through strength training, you are building muscles which use more calories than fat. Think of your muscles as an “engine,” the larger the engine, the more gas (calories) it needs to run. Therefore, developing muscles helps you to burn more of your fat reserves for energy, as well as, allows you to utilize daily food intake more efficiently. However, since muscle weighs more than fat (and takes up less space then fat, you may not see a big difference on the scale, but your body fat will be reduced.

Lifts Depression: Research shows that those who were depressed improve after a strength training program. It is unclear if they fel better because they were stronger, or if strength training produced helpful biochemical changes in their brains: most likely a combination of the two.

Goals of Resistance Training

1. Muscular Endurance- Training the muscle to lift a sub-maximal load for many repetitions or for a long period of time

2. Muscular Fitness- Training the muscle to increase the size and appearance of the muscle

3. Muscular Strength- Training the muscle to lift a maximal amount of weight for a low number of repetitions

Goals of Resistance Training
	Muscle Strength	Muscle Fitness	Muscle Endurance
Frequency	2-3 times/week	2-3 times/week	2-3 times/week
Intensity	Heavy Weight (only allows 6-8 reps)	Medium Weight (allows 8-12 reps)	Light Weight (allows 12-15 reps)
Time*	3-4 sets 6-8 repetitions	3-6 sets 8-12 repetitions	2-3 sets 12-15 repetitions
Type	DB/MB /TB Resistance Training	DB/MB /TB Resistance Training	DB/MB /TB Resistance Training

DB=Dumbbell, MB=Medicine Ball, TB=Tubing

*Time: Ideally, you should complete the recommended number of sets in order to achieve the desired training goal. However, because of the time restraints in our class, you will be instructed to complete only 1 or 2 sets before moving on to another activity. If time remains, repeat the exercises a 2^nd time.

6 Absolutes of Perfect Technique

1. Use an athletic or jump stance.
2. Be tall.
3. Spread the chest. (lock in lower back)
4. Align the toes. (parallel or slightly out)
5. Align the knees. (knees over toes)
6. Keep your eyes on target. (straight ahead or slightly elevated)

(from; Bigger Faster Stronger by Greg Shepard, EdD)

Strength Training Principles

1. Principle of Specificity

According to the Principle of Specificity, you must train each specific muscle by performing an exercise that works the muscle (i.e. Perform a Dumbbell Biceps Curl to strengthen the Biceps)

In addition, the Principle of Specificity also states that you should train according to the F.I.T.T. program in ways that will aid in achieving your goals. (i.e. Do not perform 15-20 repetitions if your goal is to achieve Muscular Strength, if training for explosive power train with explosive power)

2. Principle of Overload

The Principle of Overload requires you to add an extra resistance (load) to a muscle which forces it to work harder. Only when a muscle is “overloaded” can it develop more strength, endurance and size.

3. Principle of Progression

As you overload a muscle, it will begin to get used to the extra load and stop gaining strength, endurance or size. The Principle of Progression states that you must continue to increase the demand on the muscles in order to see continued results.

4. F.I.T.T. Principle for Strength Training = Frequency, Intensity, Time, Type

· Frequency: How often is the exercise performed?

o We will exercise 2 or 3 days per week

· Intensity: How much weight (resistance) are your muscles working against?

o Intensity is determined by the workload (Amount of resistance) used in a given exercise period. Intensity depends on the resistance training goal of the exerciser (Muscular Strength, Endurance, Fitness). The exerciser determines the intensity.

· Time (Duration): How many repetitions and sets will be performed in an exercise session?

o The number of sets and repetitions is directly related to the training goals of the exerciser (Muscle Strength, Endurance, Fitness).

· Type (Specificity): What kind of exercise you are performing?

o The type of exercise you use is related to the Principle of Specificity. We will be using resistance exercises that work specific muscles according to a specific training goal.

5. F.I.T.T. Principle for Aerobic Maintenance = Frequency, Intensity, Time, Type

· Frequency: How often do you perform the exercise?

o We will exercise 3 or 4 days per week

· Intensity: What is you heart rate or perceived exertion?

o Intensity is determined by your heart rate during exercise. Lower heart rate should correspond with longer exercise time; higher heart rate should correspond with shorter exercise time.

· Time (Duration): How long does your aerobic exercise session last?

o The number of minutes, pace, and target heart rate should be consistent with the goals of the exerciser.

· Type (Specificity): What kind of exercise you are performing?

o The type of exercise you use is related to the Principle of Specificity. Types of winter aerobic exercise could include; running, swimming, biking, ice skating, cross country skiing, hiking, and snow shoeing.

Weight Guide for Overload and Progression

Progression for Muscular Endurance
If you can lift the weight:	Then you should:
12-15 times	Keep the same weight
16-19 times	Increase the weight by 1 increment
20 or more times	Increase the weight by 2+ increments
8-11 times	Decrease the weight by 1 increment
7 or less times	Decrease the weight by 2+ increments

Progression for Muscular Fitness
If you can lift the weight:	Then you should:
8-12 times	Keep the same weight
13-15 times	Increase the weight by 1 increment
16 or more times	Increase the weight by 2+ increments
5-7 times	Decrease the weight by 1 increment
4 or less times	Decrease the weight by 2+ increments

Progression for Muscular Strength
If you can lift the weight:	Then you should:
6-8 times	Keep the same weight
8-9 times	Increase the weight by 1 increment
10 or more times	Increase the weight by 2+ increments
3-5 times	Decrease the weight by 1 increment
2 or less times	Decrease the weight by 2+ increments

Exercise Technique and Safety

Perfect Technique is more important than eight lifted. Perfect technique will increase your rate of improvement and prevent injuries.

1. Pace: You should lift to a 2-2 count…2 seconds on the lift and 2 seconds on the return. The muscle is worked more on the concentric phase of the lift. If you are training for and explosive sport you may increase the speed on concentric phase of the exercise after perfecting the technique

2. Breathing: Inhale during the eccentric phase of the lift (easier part). Exhale during the concentric phase (harder part).

3. Core Stability: Prior to any activity, you should “suck your belly button in” and squeeze your gluteals. This creates stability in the center of your body and allows the arms/legs to maximize strength.

4. Back Straight: Keep back in a straight line during all activities. This will prevent back injury.

5. Focus: Stay focused on the muscle you are working. Think about the muscle during the entire exercise.

6. Replace Weights: Do not drop weights onto the floor. In addition, replace all weights to their appropriate location.

Warm-up

Begin each class with a warm-up activity. Activities that increase your heart rate are appropriate prior to strength training. Complete 3 minutes on the track, bikes, in the hallway, or jumping rope.

Spinners/Air Dyne Bicycles: Try to find a bike that is already adjusted for you. If you can not, refer to the steps below.

· Adjust the seat properly. (Knees should be slightly bent a the bottom of the pedal stroke)

· Adjust the handle bars to the level of the seat.

· Spinners Only: Lean forward and rest arms on armrests.

· Air Dynes Only: Hold handles and assist the movement.

Vocabulary

· Repetition: one complete movement of an exercise

· Set: a fixed number of repetitions

· Rest: time between given sets

· Concentric: shortening of the muscle due to contraction (Harder phase of lift)

· Eccentric: lengthening of the muscle while contracting (Easier phase of lift)

· Flexion: decreasing the angle of a joint or body part, such as bending the elbow

· Extension: increasing the angle of a joint or body part, such as straightening the elbow

· Antagonistic Pairs: two muscles that work in opposition to one another. One acts as flexor and the other is an extensor. (Biceps and Triceps)

· Momentary Muscle Failure: the point where a muscle can no longer properly perform an exercise without resting between repetitions.

· Muscular Endurance: ability to perform a specific movement many times

· Muscular Strength: ability of muscle to lift maximal resistance for a short time

· Core Exercises: exercises that recruit one or more large muscle groups (chest, shoulder, back, hip, thigh) These are performed first in a workout.

· Assistance Exercises: exercises that recruits smaller muscle groups (biceps, triceps, abs, calf) These are performed last in a workout