Anaerobic

Strength Training
At the end of the lesson, the students will be able to:

 1)Realize the benefits of a strength training program to attain

personal fitness goals;

 2) Identify the proper and safe workout procedures for the

 3) Distinguish important methods in establishing a strength

training program.
What is anaerobic strength training?
Definition =
 Strength training is principally an anaerobic workout organized to focus on resistance
(push or pull), with the result of improving strength, endurance, power, and size of
skeletal muscles, which is now commonly used In physical therapy, sport training
activities, and even for individual gains
What are the benefits of strength training ?
The benefits of strength training are =
 1) Strength training gives one an attractive body composition and muscles which may
be toned or well developed.
 2) Strength prevents some of the loss of muscle tissues that normally accompanies
aging.
 3) Disabled individuals seeking rehabilitation benefit from strength training by
strengthening weak muscles, preparing them for optimal recovery and use.
 4) Studies have shown that strong muscles gained in sport-specific-strength training
have exhibited enhanced performance based on speed of muscle contraction during
lifting of weighs.
 5) Strength training could burn calories in less amount of time than routine of training.
 6) Strength training serves as an important base to lower the risk of injuries for people
drawn into fad sports.
What is F.I.T.T. ?
Acronym of F.I.T.T. =
F = Frequency
I = Intensity
 T = Time
 T = Type of training

 Strength training has long been around even way back during ancient
times. And as time passed, workouts (use of own bodyweight), techniques,
modern equipment, and weight machines were invented, created, and
improved.
What are the important points to observed for a
beginner in strength training ?
The important points to observed for a beginner in
strength training are =
 A) There are now different resources that are available to help you learn more about
strength training. It is best to get advice from a qualified certified personal trainer or
licensed gym instructor.
 B)Regular and definite workout schedules are needed for
satisfactory progress. If you can perform 15 reps with a certain
weight, it is time to increase the weight.
 C) Give muscles a break of 48-72 hours (2-3 days) between
strength training sessions. This muscle time to repair and grow.
 D) It is highly discouraged to use illegal substances, such as
steroids, for abrupt muscle mass development
 E) A beginner should be accompanied by a certified strength
and conditioning specialist when training with a heavy
equipment or machines in public or private facilities.
 Building a well designed strength training program must be based sound principles, as
taken up in previous unit. Each step highlights appropriate of research and
recommendations on understanding different types training exercises that includes
resistance training, plyometric training, anaerobic speed, agility, and speed endurance
development.

 Disregarding these principles can lead to less desirable training outcome and something
injury.
 Several organizations have been established to focus on research and
development on strength and conditioning.

 The national strength and conditioning association (NSCA) is one of the

organization that set the standard FITT.
 Understanding more about the different studies of NSCA and
latest research would establish a progressive and methodical
application of overload in one’s training program.
Thank you for listening