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Chapter FourteenChapter Fourteen
Achieving Muscular FitnessAchieving Muscular Fitness
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Applying the Principles of TrainingApplying the Principles of Training
Frequency Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)
Intensity Muscular strength: High resistance - heavier weights
Muscular endurance: Low resistance - light weights
Time Muscular strength: 8-12 repetitions
Muscular endurance: 12-20 repetitions
Type Muscular strength and endurance: resistance type activity (weights and weight machines)
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The Principles of TrainingThe Principles of Training
Specificity PrincipleSpecificity Principle You must work the exact muscle group that you wish to You must work the exact muscle group that you wish to
developdevelop Try to isolate the muscle you intend to workTry to isolate the muscle you intend to work Most weight machines isolate a muscle or group of musclesMost weight machines isolate a muscle or group of muscles
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The Principles of TrainingThe Principles of Training
Progression Principle
The muscle must lift more each time if it is to become progressively stronger.
Regularity Principle
For general fitness, 2 to 3 days per week of weight training is sufficient.
Individuality Principle
Your progress in weight training will be based on many individual factors.
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Types of Weight Training EquipmentTypes of Weight Training Equipment
Free Weights - barbells and dumbbellsFree Weights - barbells and dumbbells Weight MachinesWeight Machines
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Safety PrecautionsSafety Precautions
Warm up properlyWarm up properly Use low weights and high reps when learning Use low weights and high reps when learning
new exercisesnew exercises Properly secure barbell platesProperly secure barbell plates Breathe rhythmicallyBreathe rhythmically When lifting a weight from the floor, keep the When lifting a weight from the floor, keep the
weight close to your body.weight close to your body.
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Safety PrecautionsSafety Precautions
Unless a spotter is present, do not perform the bench Unless a spotter is present, do not perform the bench press or any lift where you could be “pinned” if you press or any lift where you could be “pinned” if you lose control.lose control.
For stability keep back straight and feet shoulder width For stability keep back straight and feet shoulder width apart.apart.
Execute each movement under control.Execute each movement under control. Move through the full range of motion.Move through the full range of motion. Begin by using the largest muscle groups.Begin by using the largest muscle groups.
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Safety PrecautionsSafety Precautions
Don’t train if you are ill or injured.Don’t train if you are ill or injured. Use proper techniques on all lifts.Use proper techniques on all lifts.
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Spotting TechniquesSpotting Techniques
Know how the exercise should be performed.Know how the exercise should be performed. Help improve form when necessary.Help improve form when necessary. Be physically able to assist with the weight.Be physically able to assist with the weight. Use correct lifting techniques.Use correct lifting techniques. Communicate with the lifter.Communicate with the lifter. Know the signals for starting and finishing the lift.Know the signals for starting and finishing the lift. Make sure weight plates & collars are secure.Make sure weight plates & collars are secure.
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Developing Muscular Strength & Endurance
Developing Muscular Strength & Endurance
Isometric ExercisesIsometric Exercises Isotonic ExercisesIsotonic Exercises Isokinetic ExercisesIsokinetic Exercises
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Developing Muscular Strength & Endurance
Developing Muscular Strength & Endurance
Circuit trainingCircuit training PlyometricsPlyometrics PilatesPilatesWeight barWeight barResistance bandsResistance bands Stability BallsStability Balls
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My Activity Plan (MAP)My Activity Plan (MAP)
Type of Activity
Frequency: Times per week
Intensity of Workout: High or low resistance
Time: Number of repetitions
Number of sets
My goal is to do the following activities to improve my muscular fitness:
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Achieving Muscular FitnessAchieving Muscular Fitness
Develop your muscular strength and endurance by using weight training.
It is a great way to improve your self image, help control your weight and enhance your
performance in sports and other activities.
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