The document provides an overview of basic resistance training principles and safety for an 8th grade PE class. It discusses different types of workouts including strength, hypertrophy, endurance and power training. Guidelines are given for repetitions, sets and rest periods for each workout type based on a person's training level. Gym safety rules and alternatives for common workout scenarios are also outlined. An example 2-week hypertrophy workout plan is shown to demonstrate how to structure a program.

1. BASIC PRINCIPLES
OF RESISTANCE
TRAINING AND
SAFETY
COACH FURTAK’S 8TH GRADE PE CLASS

2. FIRST THINGS FIRST…
• Who has…
• Been to a gym before?
• Used free weights or machines to lift?
• Had a workout program designed for them?
• Created their own workout program?
• Now I want you to come up with a list of reasons why you workout

3. WHY DO WE WORKOUT?
• To get stronger
• To have a better level of fitness
• To gain muscle
• To loose weight
• To look better
• To get faster
• It’s fun
• To relieve stress

4. VOCABULARY TIME
• Repetition (reps): The number of times an exercise is performed in a set
• Set: A group or multiple groups of one or more repetition
• Load: Total amount of weight being lifted
• Rest: Time between sets

5. 4 TYPES OF WORKOUTS
• Strength: Develop muscle size and strength
• “I want to get stronger”
• Hypertrophy: Increasing muscle size and increasing fat-free mass
and reduction of % body fat
• “I want to look better”
• Endurance: Increasing the ability of muscles to perform for a
longer period of time
• “I want to have better endurance”
• Power: Improve sport performance
• “I want to jump higher”
• We will not be covering power workouts
*National Strength and Conditioning Association

6. *Novice
*Intermediate
*Advanced
Repetitions Sets Rests
Strength ≤ 6
≤ 6
≤ 6
1-3
≥ 3
≥ 3
2 – 5 minutes
Hypertrophy 8-12
6-12
6-12
1-3
≥ 3
≥ 3
30 – 90 seconds
Endurance 10-15
10-15
10-25
1-3
≥ 3
≥ 3
≤ 30 seconds
Power n/a
3-6
1-6
n/a
1-3
3-6
2 – 5 minutes
*National Strength and Conditioning Association

7. CHECK YOUR UNDERSTANDING
•Compare and Contrast Strength and
Hypertrophy workouts
•Why are there different types of workouts?

8. GYM SAFETY
Now, with a partner I want you to come up
with other potential hazards, behaviors, or
rules to follow when at the gym

9. SAFETY RULES
• Always be properly dressed
• Ask for help when needed
• Don’t use equipment if you’re not sure how to
• Use a reasonable amount of weight
• Don’t try to show off to impress anyone
• NEVER workout intoxicated or sleep deprived

10. ITS RAINING?!? NOW WHAT??
• With a partner, try to come up with at least two different alternatives to
the following scenarios:
• You wanted to do Cardio today, but it’s raining outside
• The gym is closed and you need to workout
• The machine you want is taken or under maintenance
• Your workout buddy is sick
• You broke you arm but want to workout still

11. POSSIBLE ALTERNATIVES
• Different form of cardio – swimming, treadmill, stairs
• Find an alternative location – your house, a park
• Use free weights instead of a machine, or body weight
workouts
• Find a substitute workout buddy, or do workouts not
requiring a 2nd person
• Do only body weight workouts or have more leg days

12. PUTTING IT ALL TOGETHER
1. Pick one type of workout (strength/hypertrophy/endurance)
2. Decide how many days a week you want to workout (at least 3)
3. Start making a skeleton of a 2 week workout for your final project
1. Which days you’re working out
2. What area of the body are you working on each day
3. Rest days
4. Number of sets and reps per day

13. HYPERTROPHY EXAMPLE
Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Leg Day Upper Body Rest Day Core Cardio Upper Body Rest Day
# of
exercises
4 workouts 6 workouts none 6 workouts Run 5 workouts none
Sets/Reps 4x8
4x8
3x10
3x10
4x8
4x8
3x10
3x10
3x12
3x12
4x8
4x8
3x10
3x10
3x10
3x10
4x10
4x10
4x10
4x10