Strength/Resistance Strength/Resistance TrainingTraining

Coach Kim

What is Strength Training?

Any type of resistance training performed on the muscles of the body

Muscles contract against

external resistance such as

dumbbells, barbells,

rubber tubing, body weight

etc.

Benefits of Strength Training

1. Increased Metabolic Rate (metabolism)

2. Wide variety of health benefits-Bone Density, Risk of Coronary disease

3. Increased lean muscle mass and strength, power, and endurance

4. Improved Balance, Flexibility, and stability.

5. Injury prevention

6. Aids rehabilitation and recovery

7. Enhanced performance in sports

8. Aesthetics: Looking better and feeling better

Myths about Strength training

1. It is only for men

2. It is too difficult

3. Strength training is all about lifting weights

4. The longer you work out the better

5. Weightlifting causes you to lose flexibility

6.Strength training will make me bulky

These are all false!

Types of ST/RT

Free WeightsBarbellDumbbell

Machine WeightsResistance BandsBody Weight (Calisthenics)

Safety

Two types of injuriesHorseplayTraining injuries

Poor techniqueToo much weight

Muscles of the body

Over 650 muscles in the bodyFor our purposes we will breakdown the

body into:Upper bodyLower bodyCore

5 Components of Fitness

1. Cardiovascular Fitness2. Muscular Strength3. Muscular Endurance4. Flexibility5. Body Composition

Exercise (major muscle used)

Funtional Use

Lateral raises (Deltoids)

Stabilizing shoulder girdle (Throwing a ball)

Upright Rows (Deltoids/Trapezius)

Pulling motion

Bicep curls/Hammer curls (brachialis, biceps brachii)

Grip strength