Download WEIGHT TRAINING places emphasis on having proper form and

Weight Training Review Sheet
WEIGHT TRAINING places emphasis on having proper form and technique while doing a variety
of exercises to work the muscles. We will be lifting lighter to medium weights and performing
more repetitions while we learn the weight training concepts of muscular strength and muscular
endurance.
In addition, there are a variety of exercises that work particular muscle groups using your own
body weight as the “resistance” or “weight” during the exercise. Sit –ups, Pull-ups and Push-ups are
examples. Of course you can also use gravity to increase resistance like doing push-ups with your feet
on the bench and hands on the floor. Going against gravity also increases resistance, for example
plyometric training also know as Jump training.
WEIGHT LIFTING / POWER LIFTING places emphasis on lifting heavy weights with few
repetitions. The goals are to increase the maximum strength of the muscle groups. This is NOT
recommended for adolescent students who are growing.
SAFETY IS THE NUMBER ONE PRIORITY - We reviewed safety in personal space, classroom
movement (slow use peripheral vision), care of the weights and machines, spotting your partner,
using proper technique (posture & 2 seconds on lift & 2 seconds on lower), choosing the proper
weight load for exercise, and proper breathing (exhaling on the working portion of the exercise).
SETTNG GOALS & DEVELOPING A PLAN – Key objectives are to increase muscular strength,
muscular endurance, cardiovascular fitness, and power.
Get to know each of the stations and proper use. Evaluate and determine your own personal
fitness needs. Outline a program for you and keep the general principles of exercise in mind when you
work out. Remember…exercise must be done correctly if it is to benefit you.
3 Main Principles of Exercise: Overload, Progression & Specificity….All 3 of these principles apply
to strength, endurance and flexibility.
1.) Overload: To do more than normal – “if your muscle feels tired/weak- try to do 3 more”
F.I.T.T formula: F: Frequency – increase the number of workouts in a week (more often)
I: Intensity – workout is harder (more weight, faster, more resistance)
T: Time - workout longer (increase length of time, more repetitions, or sets)
T: Type - change the kind of exercise
2.) Progression: To gradually increase the exercise difficulty over a period of time. This is often
used to recover from injuries and to avoid them. Start with basics, go slow, use light weights then
gradually increase the amount you do.
3.) Specificity: To exercise a specific muscle group. Often this is related to skill improvement or
sculpting the body.
**Use a Full Range of Motion when doing exercises so that you exercise the entire muscle and not
just part of it.
**BREATHING – aids to good form and should be practiced at all times. Breath in on the rest, and
Exhale on the working part of the exercise.
** Pace with the 2 & 2: Two seconds on the working portion and two seconds on the return using
complete muscle control. Spotters should be positioned properly before the lift.
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Weight Training Review Sheet
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**WORKOUTS – Perform each exercise slowly and with complete muscle control. Make sure
spotters are positioned properly before the lift.
Beginner: 10-15 repetitions for each exercise in 1 – 2 sets.
Intermediate: 12-15 repetitions for each exercise in 2 – 3 sets.
Advanced: 8-12 repetitions for each exercise in 3 – 4 set.
4 EXERCISE TYPES:
1.) Plyometric exercise – the use of a variety of jumps, hops, & bounds. Defined as using a
quick stretch followed by a strong muscle contraction.
2.) Isometric exercise – there is NO Movement and the muscle is working. Think, holding a
push-up in the down position or standing in line holding a gallon of milk etc…
3.) Isotonic exercise – Body parts are moving while the muscle is working. This is the
most common exercise type used like in basic conditioning moves and weight training.
4.) Isokinetic – There is resistance throughout the entire muscle working motion and the
returning motion. Think, Bo-Flex or elastic band type of workouts or water aerobics.
VOCABULARY:
Repetitions: are the number of times a lift or exercise is done. When the ‘reps’ stop, the set is over.
Sets: consists of the total number of repetitions completed each time an exercise is done.
Muscular Strength: the ability of the muscle to push, pull or lift in a single action.
Muscular Endurance: the ability of the muscle to work over a long period of time.
Power: the ability to maximize strength and speed instantly in a burst of movement.
(Jumping or Starting a sprint, Power-lifting)
Speed: the ability to perform movements quickly. (Sprint)
Agility: the ability to perform power movements in rapid succession changing direction.
(Zig-Zag running or cutting movements)
Coordination: the ability to use combinations of fitness components (strength, endurance, balance,
reaction time etc…) effectively so the desired movement is achieved.
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