Muscular strength refers to the ability a muscle to exert a maximal force against a resistance. Muscular endurance refers to the ability to apply muscular force repeatedly or to sustain a static muscular contraction for a period of time.
Resistance Training
Resistance training includes training using free weights, machines, rubber tubing, water resistance, or other forms of resistance.
Weight Training
Weight training - the main goal is to improve muscular strength and/or muscular endurance. It refers to all training involving free weights, bar bells, or machines that put extra load/weight on the muscles. Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program.
Terms & Guidelines for Weight Training
Repetition Maximum (RM) - the maximum load that a muscle or muscle group can lift in a given number of repetitions before fatiguing.
Set - the number of continuous repetitions for a training movement.
Station - where you perform a training movement.
Circuit - a series of 8 - 12 training stations.
Duration - the length of time in a single training session. Frequency - how often a person trains in a specific period of time.
Terms Content of Training Repetition General Fitness 10 - 15 RM Muscular Strength 6 - 10 RM Muscular Endurance 20 - 30 RM Set 2 - 3 sets Station 8 - 10 stations Circuit 2 - 3 circuits Duration 20 - 40 minutes Frequency 3 times per week, every other day
The following points should be observed in weight training:
1. Use the full range
of motion (ROM) whenever possible to fully develop the strength and endurance
of the muscle at all joint angles.
2. Moderate speeds should be adopted for weight training in general.
3. Never hold breath during weight training, for that may add undue pressure
to the spinal column and the thoracic cavity.
Other Forms of Resistance Training
Besides using free weights, bar bells, and machines, one can also use rubber tubing/ribbons, water as resistance, or get a partner to exert an external force for training movements.
Circuit Training
Circuit Training: A sequence of 8 - 12 training stations which may include weight training, calisthenics exercises (e.g. push-ups, sit-ups), and/or aerobic exercise (e.g. rope-skipping, machine-rowing). Circuit training can improve both cardiorespiratory and muscular fitness. 2 - 3 circuits are recommended for each workout. Since there are no breaks between exercise stations, movements that concentrate on the same group of muscles should not be bunched up together.
- Leg Press
- Triceps Extension (using pulleys/free weights)
- Heel Raise
- Front Press
- Hip Extension (at Cybex Multi-Hip station)
- Curl Up (on the floor)
- Concentration Biceps Curl (using free weights)
- Leg Curl
- Back Extension
- Knee Raise
- Wrist Extension/Curl
- Lat Pulldown
- Stepping (on & off bench) for duration
- Butterfly
- Stretching exercises (your own choice)
Instructions:
1. Each station: 2
min 15 sec
2. Rotate on whistle
3. Progress from 10 RM to 8 RM to 5 RM
