As you prepare to design your own strength-training program, you should keep several guidelines in mind. Discuss five guidelines

Question

What will be an ideal response?

Answer 1

ANSWER: (Answers may vary)

1. Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hips, and trunk.
2. Select exercises that will strengthen the core. Use controlled movements and start with light to moderate resistances.
3. Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury. When you use free weights, one to two spotters are recommended for certain exercises (e.g., bench press, squats, and overhead press).
4. Prior to lifting weights, warm up properly by performing a light- to moderate-intensity aerobic activity (five to seven minutes) and some gentle stretches for a few minutes.
5. Use proper lifting technique for each exercise. The correct lifting technique will involve only those muscles and joints intended for a specific exercise. Involving other muscles and joints to "cheat" during the exercise to complete a repetition or to be able to lift a greater resistance decreases the long term effectiveness of the exercise and can lead to injury (such as arching the back during the push-up, squat, or bench press exercises). Proper lifting technique also implies performing the exercises in a controlled manner and throughout the entire range of motion. Perform each repetition in a rhythmic manner and at a moderate speed. Avoid fast and jerky movements, and do not throw the entire body into the lifting motion. Do not arch the back when lifting a weight.