Download Basic Weight Training

Basic Weight Training
Weight Training and Your Body
Chapter 2
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
It is hard to fail, but it is worse
never to have tried to succeed.
— Theodore Roosevelt
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
How strong can you get?
• Genetic potential
- Number of muscle fibers
- Body size
- Neural factors
• Gender
- Testosterone
• Training program
- Structure
- Intensity
-Adherence
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Muscle Terms
• Agonist: muscle that moves the
skeleton in one direction
• Antagonist: muscle that returns the
skeleton to its original position
• Prime mover: Main muscle causing
movement
• Synergist: Muscles that assist prime
mover
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Joint Movements
Flexion: Joint movement that results in a decreased
angle between two adjacent segments (bones)
Extension: Return from flexion; Joint movement that
results in a increased angle between two adjacent
segments
Abduction: Lateral movement of a body segment away
from the midline of the body
Adduction: Lateral movement of a body segment toward
the midline of the body
Circumduction: Movement of a body segment around a
point so that the free end traces a circle and the
segment traces a cone
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Joint Movements, cont.
Rotation: Movement of a body segment around its
longitudinal axis
Dorsiflexion: Movement of the foot toward its dorsal
(upper) surface
Plantar flexion: Movement of the foot toward its plantar
(lower) surface
Eversion: Rotation of the foot that lifts the lateral border
of the foot upward
Inversion: Rotation of the foot that lifts the medial border
of the foot upward
Pronation: Inward rotation of the forearm
Supination: Outward rotation of the forearm
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Skeletal-Muscle Structure
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Energy & Muscle Contraction
Actin + Myosin  Actomyosin +ADP +Pi+ Force
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The Sarcomere
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The Motor Unit: Fast glycolytic, Fast oxidativeglycolytic, Slow oxidative
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Changes to the Body from Weight
Training
Change
Effect
Increased muscle mass
Fit-looking body and stronger muscles
Increased size of fast and slow twitch
muscle fibers
Increased muscle strength and power
Increased blood supply (high-rep
program)
Fatigue resistance
Increased use of motor units
Increased strength and power
Improved motor unit coordination
Increased strength and power
Increased strength of tendons,
ligaments, and bone
Lower risk of injury
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Delayed-Onset Muscle Soreness
Muscle Overload
Eccentric muscle contractions or excessive stretch
Cell Damage
Contractile protein failure
Muscle cell inflammation
More muscle cell damage
Muscle Soreness
Pain
Cell inflammation
Regeneration
Some protection against
further soreness
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Weight Training and Your Body
Chapter 2
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.