Download weight training

THE TRUTH ABOUT HOW IT WORKS
Muscles consist of many muscle fibers (cells)
connected in bundles
 Muscle fibers are made up of myofibrils
 Strength training increases the number of
myofibrils and the size of muscle fibers =
hypertrophy
 Inactivity reverses the process = atrophy
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MUSCULAR SYSTEM
*Notice the bundles of
fibers that comprise
the muscular system.
THE TRUTH ABOUT THE RESULTS
 Increased
muscle mass and size of muscle fibers
 Increased utilization and coordination of motor
units
 Increased strength of tendons, ligaments, and
bones
 Increased storage of fuel in and blood supply to
muscles
 Improvements in blood fat levels and biochemical
processes
THE TRUTH ABOUT THE BENEFITS
Improved performance of physical activities
 Injury prevention
 Improved body composition
 Enhanced self-image and quality of life
 Improved muscle and bone health with aging
 Prevention and management of chronic
disease
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THE TRUTH ABOUT THE METHODS
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Static (isometric) exercise = muscle contraction
without a change in the length of the muscle
Dynamic (isotonic) exercise = muscle contraction with
a change in the length of the muscle
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Concentric contraction = muscle applies force as it shortens
Eccentric contraction = muscle applies force as it lengthens
THE TRUTH ABOUT THE METHODS (CONT.)
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Constant resistance = constant load throughout a joint’s
range of motion
Variable resistance = changing load to provide maximal
resistance throughout a joint’s range of motion
Eccentric loading = placing load on a muscle as it
lengthens
Plyometrics = sudden eccentric loading and stretching
followed by a concentric contraction
Speed loading = moving a load as rapidly as possible
Isokinetic exercise = exerting force at a constant speed
against an equal force
THE TRUTH ABOUT THE EQUIPMENT
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Choosing equipment: Weight machines versus
free weights
 Resistance
is provided by both types
 Exercise machines
 Safer,
 Free
convenient, and easy to use
weights
 Require
more care, balance, and coordination
 Strength transfers to daily activities
THE TRUTH ABOUT FITT
 Frequency =
 Intensity
 Time
 Type
days per week
= amount of resistance
= number of repetitions and sets
= strength training exercises for all major
muscle groups
FITT PRINCIPLE FOR STRENGTH TRAINING
THE TRUTH ABOUT THE ROUTINE
Warm up prior to each weight training session
with a general warm-up and a warm-up for the
exercises you will perform
 Cool down after weight training, relax for 5-10
minutes, lower your heart rate
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THE TRUTH ABOUT MAKING PROGRESS
To start: Choose a weight with which you can do
8–12 repetitions with good form
 To progress: Add resistance when you can do
more than 12 repetitions for 3 sets
 Maintain good form at all times
 Track your progress
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EXERCISES
Bench Press. Lie flat on your back on the
bench With your arms locked out, take the bar
off the uprights. Slowly lower the bar to the
chest. Stop. Press the bar up and slightly
towards the eyes. DO 3 SETS 8-12 reps.
EXERCISES
Calf Raises. Drop the balls of the feet
to the lower portion of the peddles or
foot plate on the leg press machine.
Press the feet against the pedals until
the legs are straight and locked.
Press the toes forward as far as
possible under resistance while
maintaining the straight and locked
position of the legs. Repeat
EXERCISES
Leg Extensions. Sit in an upright position on
the leg extension machine. Place the toes of
the feet under the lower bar. Extend the legs
up to a straight and locked position. Lower to
a 90 degree angle. Repeat
EXERCISES
Lie on your stomach on the leg curl machine.
Place the Achilles (back of the areas of the heal)
under the top bar of the leg curl machine. Be
sure the patellas (knee caps) are off the pad of
the machine. Curl the legs up to 90 degrees.
Lower the legs to the straight position.
There are also leg curl machines that you can sit
up on. On the sit leg curl machines, you pull the
legs down to 90 degrees and straighten up.
THE TRUTH ABOUT SAFETY
Use proper lifting techniques
 Use spotters with free weights
 Be alert for injuries
 Be aware of your surroundings
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