Section 3: Continued ...Fitness Program

D. Weight Training

Weight Training

Weight training is one method by which an overload can be applied to a muscle or muscle group in order to improve muscular endurance and strength. The program provided here will exercise all the major muscle groups that will be used in the Physical Ability Test. A 16-week training progression is given on the next page. The table prescribes the following:

Load: refers to the number of pounds of resistance lifted or moved.
Repetitions: refers to the number of consecutive times the exercise is done without interruption or rest, "reps."
Set: One set equals the number of repetitions performed for one exercise. If the
prescription is for 3 sets, then 3 groups of "reps" are to be done in the exercise
session. It would also be described as one round of all the different exercises,
should the "reps" for an exercise not be done consecutively.

The weight training exercises that are prescribed for this program can be performed through the combined use of free weights and weight machines, or through the use of only a weight machine. Two exercises (i.e., curl ups and bench steps from the calisthenics program) that have body weight as the load instead of external weights are included in this training program to ensure that all relevant muscle groups are exercised. The recommended beginning or initial load (IL) is given at the end of each exercise description. If you cannot move the recommended load or cannot complete the 4 reps to start your program, reduce the recommended load by increments of 5 lbs. until you are able to complete 4 consecutive movements. Record the load.

If, on the other hand, the recommended initial load does not appear to stress you for the beginning 4 reps, then add increments of 5 lbs. until you feel that the load represents an overload for that muscle group. Another way of determining the initial load is to use the maximum load you can move once in a specific exercise. Use 80% of that maximum load as the initial load for that exercise. If you use the latter method to determine your initial load, it is extremely important that you have another person there to assist you. In fact, it is a good idea to have another person assist you in the determination of your initial load, or on the first day of training, regardless of the way you determine the initial load for each exercise.

The weight training exercises are presented in the order in which it is suggested they be performed. This program should be performed 3 times per week. Keep a log of the loads and number of repetitions, as appropriate. The suggested load increments are provided in the table on the next page.

GO TO EXERCISES!!