Download Intro to Resistance Training Booklet

Grade 10 Intro to Resistance Training
Benefits to Training with Weights
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Hypertrophy - Increase in existing muscle fibers
Strengthening of tendons and ligament tissues
Improve posture
Decrease the size of fat cells
Increase in metabolism (burn more calories)
Increase in flexibility
Decrease injury
Control body composition more easily.
Safety Rules
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Warm-up properly
Always use proper technique
Do not use more weight than you are capable of lifting
Perform exercises in a slow, controlled manner
When in doubt use a spotter
Rest between sets
Load the bars properly with equal amount of weight on each side
Check to make sure the collars are on properly
Progress gradually
Know your limitations
Be aware of your surroundings
Return equipment to its proper location after use
Don’t show off!
Definitions
Muscular Strength – Greatest force produced in a single effort
Requires 1) more resistance
2) fewer repetitions
3) longer rest
4) less than 8 repetitions
Muscular Endurance – Ability to perform repeated repetitions repeatedly without getting tired
Requires 1) less resistance
2) more repetitions
3) shorter rest
4) greater than 8 repetitions (range of 8-12 repetitions)
Hypertrophy – an increase in muscle size
Atrophy – a decrease in muscle size
Agonist – primary mover (Example: Bicep curl – biceps muscle)
Antagonist – performs the movement opposite to the primary mover
(Example: Bicep curl – tricep muscle)
Static – tension in muscle with no visible change in muscle length
Concentric – tension in muscle as muscle shortens
Eccentric – tension in muscle as muscle lengthens
RESISTANCE TRAINING TIPS
Quality vs Quantity – Use very light weight (artificially low) until proper
technique is achieved and exercise feels comfortable.
Neutral Spine - Take care of your back.
Full Range of Motion – To ensure all muscle fibers are being used. Do Not Lock
(Hyperextend) any joints (eg. Elbows, knees). May mean 95% range of motion!!
OR use range of motion recommended by instructor.
Clean up weights and benches – leave your station the way you’d like to find it.
If it hurts, do not do it – pain is not a part of exercise  Lactic acid, Muscle
soreness, etc.
Do not wait for the equipment – common weight room etiquette is to ask “Can I
work in with you?”
Do not hold your breath– breathe evenly while lifting, generally exhale on lifting
the weight, inhale on the lowering the weight.
Stay within your comfort zone – if you feel nausea, dizziness, excessive fatigue,
or any other abnormal response lower intensity and tell your instructor.
Drink plenty of water – keep yourself hydrated throughout exercise session.
FITNESS PRINCIPLES
1. Stress - Rest Principle - after exercise (stress) the body must recover the energy
expended as well as make repairs to tissue, to return to the pre-exercise state. To
gain muscle strength and size , the muscles need to stressed, then they must be
given sufficient time to recover and adapt. Individuals must rest between sets (30
sec. to 3 min.)and between work-outs (48-72 hrs).
2. Progressive Overload - Once the body adapts to a training stress a new stress
must be introduced. Overloading a muscle means putting a high stress on it,
however, the stress should be increased in steps or progressions as the muscle
adapts to the stress placed upon it. Progressive overload can be achieved by:
a) increasing the resistance (5-10%)
b) increasing the volume (more exercises, more sets or more repetitions)
3. F.I.T.T. Principle Frequency – the number of sessions per week
Intensity – the amount of stress put on the muscle according to the resistance, rest
time, number of repetitions and number of sets
- increased intensity improves strength
Time - the duration of the work-out depends on the number of exercises and amount
of rest time
- increased time improves endurance
Type - the type of exercise is determined by your goals and objectives, examples are
resistance exercises, stress etc.
HUMAN ANATOMY
Skeletal System
There are _____ bones in the human body.
The function of the skeletal system is to:
 Produce red blood cells (in bone marrow)
 Give the body framework (general shape)
 Provide attachment for tendons and ligaments
 Act as levers for movement
 Protect the vital organs (heart, lungs, brain)
There are 4 main types of bones:
Short: fingers, foot
Long: legs, arms
Flat: chest, skull, patella
Irregular: spine, ear
Effects of Exercise on the Skeletal System
Regular Exercise
Mineral Content
of Bones Increases
Bones Grow
Wider
Your bones will
be stronger
Your bones can
take greater stress
Bones will mature
to optimal length
Your natural size
will be reached
Types of Joints
Ball & Socket Joint – example: shoulder (when you throw a ball you can swing your arm in a
circle)
Hinge Joint – example: knee (when you kick your leg from the knee you use a hinge joint)
Pivot Joint – example: When you nod your head, one pivot joint moves. This joint connects
your head to your neck
Gliding Joint – example: Spine (when you bend over to pick up an object, the gliding joints in
your vertebrae are used)
HUMAN ANATOMY
Muscular System
There are ____ muscles in your body that function to move the skeleton.
There are two types of muscle tissue:
1. Voluntary Muscle System – the skeletal muscles make up the voluntary muscle
system. They are called voluntary muscles because you have conscious control over
movement in these muscles.
2. Involuntary Muscle System – the cardiac and smooth muscles make up the
involuntary muscles system. These muscles control breathing, circulation and
digestion. You have no “real” control over the cardiac and smooth muscles. They
function independently of conscious control.
How a Skeletal Muscle Moves:
The skeletal muscle attaches across a joint and attaches to the bones by means of tendons. When the brain
sends a message to bend your arm, the muscle contracts. As it contracts, the muscle shortens and pulls on the
tendon which in turn moves the lever – in this case, a bone.
Ligaments:
A ligament is a tough
band of connective
tissue that connects
one bone to another
bone
Knee
Tendon:
A tendon is a tissue
that connects a
muscle to a bone
Achilles tendon
Diagram
MUSCLE IDENTIFICATION – label the number of each of the following muscles on the
diagrams in the appropriate places:
1. Deltoid
6. External Oblique
11. Gastrocnemius
2. Triceps
7. Trapezius
12. Erector Spinae
3. Biceps
8. Latissiumus Dorsi
13. Gluteus maximus
4. Pectoralis Major
9. Quadriceps
14. Rhomboids
5. Rectus Abdominus 10. Hamstrings