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

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

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)

Strength Training Bodyweight Exercises/Manual Resistance

Perform the exercises slowlyMove each muscle and joint

through a full range of motion

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

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).

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

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

Custom fit each machine (adjust pads or seating)

Watch your fingers Buckle up Don’t invent new uses for the machines

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

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

RRest

IIce

CCompression

EElevation

Hamstrings

Quadriceps

Gastrocnemius

Rectus Abdominis

External Obliques

Latissimus Dorsi

Trapezius

Deltoids

Pectorals

Biceps

Triceps

Gluteus Maximus