Download PHYA 115: Beginning Strength Training Pre Post Packet

PHYA 134
Beginning Strength Training
Rules and safety guidelines to follow during this class include:
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Warming up before lifting is necessary.
Demonstration of proper lift techniques will follow warm up. Proper form is essential to pass this class.
Each lift is slow and controlled- no fast moves or bouncing allowed.
Lift through the entire range of motion.
Exhale on the’ hard’ part otherwise known as the work phase.
Delayed onset muscle soreness is common and the instructor will educate you on correct recovery techniques to
include proper stretching techniques.
Partner on free weights. Spotting is essential with many free lifts.
Stabilize the core- no movement occurs through the spine on all lifts.
Modify. The instructor will be available each class period to allow all students to do an alternate activity if student
has special needs, discomfort, injury or a change of status. (ie: if you fall snowboarding and arrive to class in a
sling) Keep me informed.
Stretch period will follow each class. Do not leave early.
Have fun! Get strong! Notice the difference 15 weeks of weight training will provide to your fitness goals.
Weight Training Prescription-The Principle of FIT
Frequency (F) - The number of workouts per week or number times a muscle group is trained per week.
Intensity (I) - The amount of weight used, percentage of the one repetition maximum, or the effort used during the exercise.
Time (T) - The number of sets or number of exercises, specifically for each muscle group. Time may also include number of
repetitions.
Set, Reps, Workload Shorthand
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Sets x Rep Range
 2 x 8-12
Sets x Reps x Resistance
 2 x 10 x 120 lbs
Full Body Workout: Legs, Torso, Arms
1. Chest press
2. Lat pull
3. Shoulder press
4. Lunges/leg press/squat
5. Leg/hamstring curl
6. Bicep curl
7. Tricep press
8. Calf raise
9. Low back
11. Core/planks
A warm up with rhythmic movements should be done
prior to lifting (i.e walk, bike, shoulder rolls, etc.).
Do large muscle group exercises first and exercises
that cross multiple joints before single joint exercises.
Select at least one exercise targeting a major muscle
group.
Vary the type of exercise for each major group using
examples from the Required Lifts handout.
One day of rest should be allowed in between
exercising a muscle group
Alternative Workouts
1. Push/Pull 2 day split – pushing exercises one day, pulling exercises the next
2. Upper/lower 2 day split – upper body one day, lower body the next
3. Legs/arms/chest/back – in sequence one group per day
Guidelines for Stretching
1. Static stretching is performed by aligning the body properly so that the stretch occurs along a longitudinal line with
the direction of the muscle.
2. Movement into the stretch pattern should be slow and easy, and when the end of the range of motion is reached,
the position should be held for 10-30 seconds.
3. When inhaling, try and let the stomach go out, and when exhaling, pull the stomach in toward the spine. This is
known as diaphragmatic breathing and helps to focus one’s concentration on relaxation. While stretching, breath
regularly, do not hold your breath.
4. Keep in mind that you should not bounce, but reach and hold on all movements.
5. Some days you may be ‘looser’ than others. Flexibility varies with time of day, temperature, and stress levels.
6. Moderate active stretching may be done prior to a work out, but developmental stretching should occur after the
work out when blood flow to the muscles has increased, the muscles are warm, and synovial fluid is increased to
the joints.
Tricep press up
REQUIRED LIFTS
Tricep kick back
Chest:
Bench press
Dumbbell press
Incline and decline bench press
Flys
Cable Cross over
Shoulders:
Rotator cuff exercises and serratus group
Military press
Standing Upright rows
Standing straight arm shoulder raise
Upper back/posterior shoulders:
One arm bent over rows
Lattisimus pull downs
Straight arm press downs
Prone (face down) flies
Small mm groups:
Bicep Curl
Tricep press down
Lower extremity:
Squats (narrow vs. wide)
Split squats
Lunges (stationary vs. walking)
Quad extensions
Leg press
Hamstring curls
Toe (calf) raises
Abs and core:
*Weight lifting traditionally will not strengthen core
*Core strength is crucial to overall fitness and athletic
performance
Please note that in most weight rooms the uninformed
lifter makes poor decisions that can preclude injury and
cause life long health issues. Make informed decisions,
follow the safety rules and learn the proper techniques.
Enjoy!
Pre
YMCA Bench
press
m/80lbs - w/35lbs
Post
Pre
Modified Plank:
NAME:______________________________________________________________________
Post