Download Types of Weight Lifting Programs

WEIGHT ROOM UNIT
Safety
Always warm-up
Avoid lifting too much weight
Use spotters
Breath during exercise
Rack weights after use
Definition of Terms
Strength – the ability to exert during a single effort
Repetition – moving a weight through a full range of motion one time
Set – a group of repetitions
Maximum – the most weight an individual can lift one time
Range of Motion (R.O.M) – The distance a muscle or joint on the body may move, from
completely extended to completely flexed
Atrophy – a decrease in muscle size
Hypertrophy – an increase in muscle size
Spotting – the physical act of assisting in the safety of a lifter, while s/he is lifting
Press – an exercise in which the weight is moved away from the body
Curl – an exercise in which the weight is moved towards the body or when a joint of t he
body is closed
Extension – the opened phase of a body joint
Flexion – the closed phase of a body joint
High Intensity Training (H.I.T.) – performing one set of 8 to 12 repetitions until you reach
muscle fatigue
Absolute Strength- maximum force a muscle can generate in one effort
Dynamic Strength- the ability of a muscle to contract over time
Specificity- involves selecting the right exercise to develop each muscle
Overload-applying resistance to a muscle that is greater than a muscle is used to
handling
Muscle Strength Theory
Muscle is made up of 75% water and 25% protein. Muscles are made up of bundled
fibers – muscle fibers can grow bigger but you cannot grow more muscle fibers. The
more you work out the more muscle fibers you body will use
Types of Weight Lifting Programs
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Endurance – the lifter will do 3-4 sets with 12-15 repetitions at 60-70% of max.
Tone – the lifter will do 3 sets of 8-10 repetitions at 70-75% of max
Bulk – the lifter will do 3-4 sets at low repetitions at 80-85% of max
H.I.T. – lifter will do one set of at least 8 reps but no more than 12 reps
Things to remember
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Select exercises that work a wide range of muscle groups
Sequence exercises from large muscle groups to small groups
Sequence exercises to balance the muscles (work opposing muscle groups - ex.
Triceps, bicecps or Quads, Hamstrings)
Remember to stretch before and after your workout
Use proper exercise speed – approximately 1 second to complete 90 degrees of joint
motion
Always, always complete full R.O.M.
Breath comfortably during the entire exercise
During the exercise move from extension to flexion
Isolate the prime mover – use only the muscle you are working
Stabilize the joint position so the prime mover is muscle most involved
Basic Lift
Muscles Developed
1. Bicep Curl
Bicep Brachii, Brachialis
2. Tricep Press
Triceps
3. Shoulder Press (military press)
Deltoid, triceps
4. Lat Pull
Latismus dorsi
5. Bent Knee sit-up (crunch)
Rectus abdominus
6. Side Bends
Ext & Int Oblique's
7. Hip Extensors
Gluteus Maximus
8. Back Extensors
Erector Spinae
9. Bench Press
Pectoralis major, tricep
10 Seated row
Rhomboid, trapezius
11. Lateral Raise
Trapezius, deltoid
12 Calf Raises
gastrocnemius, soleus
13. Leg Press
glutes, quadriceps
14. Leg curl
hamstrings
15. Leg extensors
quadriceps
Core Lifts
1. Bench Press
Pectoralis major, tricep
2. Squats
quads, hamstring, glutes, erector spine
3. Cleans
quads, hamstring, glutes, erector spine
biceps, triceps, deltoids, pec’s, ab’s
4. Dead lift
quads, hamstring, glutes, erector spine
biceps, triceps, deltoids, pec’s, ab’s