WHAT IS IT?

Strength Training is the process of using your body weight and or other methods of resistance (bands, weights, etc.) to increase your muscular strength and endurance.  The weight acts as an “overload” (stress) to your body which in return improves your overall fitness. 


LEARNING TARGETS

  1. BulletStudents will learn the principles of overload and progression and the FIT Formula as they relate to Strength Training.

  2. BulletStudents will learn proper weight room etiquette and safety.

  3. BulletStudents will be able to distinguish between sets and reps and what is appropriate for adolescents.

  4. BulletStudents will learn the vital roles and responsibilities of a “Spotter”.

  5. BulletStudents will be able to match specific muscles to specific circuit stations (ie. Pec Deck to pectorals)

  6. BulletStudents will be able to define key terms relevant to the Strength Training Unit (see glossary below).

  7. BulletStudents will be able to measure intensity using the RPE scale for each circuit station.

 

GLOSSARY

STRENGTH (RESISTANCE) TRAINING

When the muscles are trained by applying resistance (weight) to a movement.  Methods of resistance training include using own body weight, stretch bands, weights, water or immovable objects. It particularly benefits the elderly and those at risk of osteoporosis and musculo-skeletal disorders

http://www.health.qld.gov.au/npag/glossary.asp

OVERLOAD

A strength training principle which states that the intensity of exercise must be high enough above normal for physiological adaptation to occur. In other words, if you want to see results when lifting weights, you have to lift more than your muscles can handle. That overload will cause the muscle fibers to grow stronger and, sometimes, bigger in order to handle the extra load.

PROGRESSION

The process of increasing the overload placed on your body as your fitness improves.  In other words, as you become more fit and your body adapts to exercise, you need to increase the stress placed on your body to continue to improve your fitness.

SETS

A set is a group of repetitions (reps).  For example, when using a machine you may decide you want to do 3 sets of 20 reps.

REPS

A rep is one complete movement through an exercise.  Typically, for an adolescent, it is ideal to try and achieve 15-20 reps in a given set. 

F.I.T. FORMULA

F= Frequency (how often)

I= Intensity (how hard)

T= Time (how long)

The FIT for Strength Training would be the following:

F- 3-4 days/week on every muscle group

I- proper form, medium to slow pace per rep

T- 3 sets of 15-20 reps

SPOTTER

A spotter is a partner who provides support to their partner when they are working out.  The roles of a spotter are safety, motivation and counting reps.  The more effective a spotter is, the better workout experience you provide for your partner.

DOWNLOADS FOR UNIT

  1. BulletRESISTANCE TRAINING LOG (.pdf)- all students need to print this out

  2. BulletWeight Room Etiquette and Rules- NEW students need to print only

WEIGHT ROOM STATIONS

BLUE SIDE

  1. BulletLat Pull Down

  2. BulletSeated Chest Press

  3. BulletBicep Curls

  4. BulletSeated Leg Press

  5. BulletPlyometric Box Jumps

  6. BulletTricep Extensions

  7. BulletWall Sits w/ Dumbells

  8. BulletStanding Abs

  9. BulletHamstring Curl

  10. BulletBack Extensions

RED SIDE

  1. BulletPeck Deck

  2. BulletLeg Lifts & Scissors

  3. BulletSeated Row

  4. BulletDeltoid Raises (bands)

  5. BulletLat Pull Down

  6. BulletStanding Abs

  7. BulletSeated Leg Extensions

  8. BulletBack Extension

  9. BulletLat Pull Down

  10. BulletSeated Military Press