Download weight training study guide

WEIGHT TRAINING
STUDY GUIDE
WHAT IS WEIGHT TRAINING?
• Weight training is a common type of strength training for developing
the strength and size of skeletal muscles. It uses the weight force of
gravity (in the form of weighted bars, dumbbells or weight stacks) to
oppose the force generated by muscle through concentric or
eccentric contraction. Weight training uses a variety of specialized
equipment to target specific muscle groups and types of movement.
HISTORY OF WEIGHT TRAINING
• Weightlifting has a lengthy history. For many prehistoric tribes, the
traditional test of manhood was the lifting of a special rock. The
competitive lifting of stones still persists locally in Germany,
Switzerland, the highlands of Montenegro, and the Basque region of
Spain.
• The origins of modern weightlifting competition are to be found in
the 18th- and 19th-century strong men, such as Eugene Sandow and
Arthur Saxon of Germany, George Hackenschmidt of Russia, and Louis
Apollon of France, who performed in circuses and theatres. By 1891
there was international competition in London.
SOME BENEFITS OF WEIGHT TRAINING
• Muscular strength
• Improved muscle tone and appearance
• Increased endurance
• Injury prevention
• Provides better support for joints
SAFETY
• SAFETY is the number #1 rule in the weight room
• Components of safety in the weight room consist of:
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Stretching and warming up
Maintaining proper form
Having a spotter at all times
Putting weights back in appropriate places, do not throw or toss weights to
someone
• Wearing proper footwear
BASIC EQUIPMENT IN THE WEIGHT ROOM
• Free Weights – Dumbbells, Curl Bars, , barbells
• Other types of equipment in our weight room
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Squat Rack
Bench
Clean Platform
Pull Up Bar
Push Press Machine
Weight Plates
Weight Belt
Core Lifts
• The 3 main core lifts that we use in our weight training class are:
• Bench Press - The primary muscles involved in the bench press are the pectoralis
major, triceps and anterior deltoid (front shoulder).
• Squats - the squat is a compound, full body exercise that trains primarily the muscles
of the thighs, hips and buttocks, quadriceps (vastus lateralis, vastus medialis, vastus
intermedius and rectus femoris), hamstrings, as well as strengthening the bones,
ligaments and insertion of the tendons
• Cleans - A full body lift that calls upon several different muscles throughout the
body – Hamstings, Gluteus Maximus, Quadriceps, Calves, Back and Shoulders
• Auxillary Lifts
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Arm Curls
Lunges
Dips
Pull Ups