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Teacher Master
WEIGHT TRAINING
Definition: ___: “A
form of Progressive Resistance Training
Using Either Free Weights or Machine Weights”
Increased Muscular Strength
Increased muscular Endurance

Benefits of Weight
Training
On The Body
Increased Speed
Increased Muscle Size & Bulk
Rehabilitation after Injury or Illness
THERE ARE TWO TYPES OF WEIGHT TRAINING
FREE WEIGHTS
These are: Dumb Bells and
Bar Bells
MACHINE WEIGHTS
These are: Large Fixed
Machines e.g. Multi Gym
Free Weights
Advantages
1. Motivating, Enjoyable
Disadvantages
1. Involves Skill & Control
2. Can perform Specific exercises that can’t
be done on Machines
3. More variety of Exercises
2. Requires Spotters in Case the Athlete
loses control of weights
Machine Weights
Advantages
1. Safe
Disadvantages
1. Expensive Equipment
2. Convenient
2. Less variety of exercises on machines
3. Technologically Advanced
4. Easy to use especially for beginners
5. Motivating and Enjoyable
WEIGHT TRAINING GUIDELINES
REMEMBER TO USE THE PRINCIPLES OF TRAINING THAT YOU HAVE
ALREADY COVERED
OVERLOAD
PROGRESSION
SPECIFICITY
REVERSIBILITY
F
I
T
T
FREQUENCY
INTENSITY
TIME
TYPE
Complete The Blanks – ask the teacher if you are unsure
When weight training you need to aim for 3 sessions a week (Frequency) Starting each
session with a Warm Up before each session and finishing with a Cool Down after each
session. Breathe Out on the effort part and In on the easier part. It is not advisable to hold
your breath as this can cause you to Pass Out due to our blood pressure being raised
dangerously. At all Times we should Control the weights and not Rush as this can lead to
accidents and muscle damage. Each rep should take between 1.5 – 2 seconds to complete
no faster. You should aim to do 6 to15 repetitions for every continuous group of exercises
and between 2 and 3 Sets. (Repetitions are how many exercises you do all at once, and sets
are how many times you complete your groups of repetitions per training session). You
need to take 1 to 2 minutes rest between sets. This is easily achieved when working with a
partner, whilst they train you rest and vice-versa. When training you must ensure that the
exercises are evenly spaced with Different Muscles being exercised one after another (I.E
Never the same muscle group twice in a row). You Should Gradually increase the
heaviness of the weights as your muscle grow (Intensity). In choosing, which exercises we
do we select Specific exercises to develop the main muscle groups needed for our sport
(Specificity).
 Performing 3 sets of 6 reps at near maximum weight develops Muscular Strength.
 Muscular Endurance is developed by at least 3 sets 20-30 reps at a much lighter
loading.
 Muscular Power is developed by at least 3 sets of 10-15 reps done at speed (Type)
Design Your Own Weight Training session
(Machine weights only unless you have completed the weight-training course)
Before You Can Use The Machine Weights - You need to use the table below and the
information in this worksheet to design your own weight training session for today
Guidance:
 In choosing what weight you should be working when exercising you should
experiment to see what feels right – remember work between 50% - 80% of
maximum depending on what type of muscular development you want. (Power,
Strength, Stamina)
 In choosing the amount of repetitions remember it is dependent on the heaviness of
the weights and therefore the type of muscular development you want. (Power,
Strength, Stamina)
 Never work the same muscle group over again after having just worked it
 You can work in pairs or on your own
 Remember Skeletal muscles generally work in pairs (Antagonistically) if you work
one you ought to work the other for balanced muscular development
Warm Up:
No. Name of Exercise
1
2
3
4
5
6
Cool Down:
Muscle Group Being exercised
Weight Reps Sets Rest
Different Exercises You May Want to Choose From
Bench Press
Sit Ups
Chin Ups
Run Machine
Cycle
Bar Dips
Bicep Curls
Standing Squat
Seated Rowing
Lat Pull Down
Back Pull Ups
Leg Curl
Leg Extension
Press ups
Seated Squat
Shoulder Press
Pectoral Press
Triceps Pull Down
Ask the teacher if you are unsure about anything
Homework: Take your file home and use it to prepare for your mock exams in 2 weeks time, Revise e
little each day and you will do well – don’t revise and do poorly you may not even be entered
WEIGHT TRAINING EXERCISE NAMES
Dumbell Bench Press
Lying Leg Curl
Bench Press
Dumbbell Fly
Dumbbell Pullover Standing Calf Raise
Bent over row
Lat Pull Downs
Dumbbell Shrug
Back Extensions
Abdominal Crunch
One arm dumbbell row. Leg Extensions
Press behind your neck Seated Dumbbell Press
Dumbbell lateral raise
Squats
Bicep Curl
Standing Triceps Extensions