Download Soph. Weight Training Unit1

10th Grade Physical Fitness
Weight Training
Algona High School
10 Benefits of Weight Training
1. Helps lose fat by getting the furnace fired!
2. Feel strong and fit in all aspects of your life.
3. You will have more energy and sleep better.
4. You will see results quickly, and feel them immediately!
5. You won’t get bored-only boring people get bored.
6. You will have functional strength to do the unexpected.
7. You will have a stronger back and a stronger core.
8. You can train at home … or anywhere!
9. You can get rid of pain: physically, mentally and socially.
10. You build and keep stronger bones for life.
Types Of Weights
• Free Weights
– Dumbbells
• Designed to be held in one hand
• Can be used in conjunction w/weight benches
– Barbells
• Can be used in conjunction w/weight benches
• Weight Plates are usually placed on barbells to
adjust weight
– Advantages: versatility, total body workout, low
cost and convenience
Types Of Weights
• Weight Machines
– Used to guide you through an exercise
– Some are multi-use, some isolate certain muscle
– Advantages: safety, isolation of muscle
Body Weight
_ Use weight of body or body part
_ Different angles produce different resistance
_ Advantages: convenience, cost, versatility
Weight Training Basics
1.
2.
3.
4.
5.
6.
Always warm up before you lift.
Do core lifts before auxillary lifts.
When in doubt, seek instruction on what to do.
Use full range of motion.
Think about order of lifts.
Lift slowly to prevent the rebound effect and stronger
muscles from taking over for weaker muscles.
7. Breathe out during the working phase of the lift.
8. Specificity, Overload, and Progression is important
9. FITT – Frequency, Intensity, Time, and Type
10. Is your program working? Evaluate.
Definitions
• Reps:
– Repetition, one complete movement of a
particular exercise
• Set:
– A group of consecutive reps performed in
succession
– For strength: higher weight/ 6-8 reps
– For tone/sculpt: lower weight/ 15-25 reps
Weight Room Etiquette
• Put all weights back after use (even if you found them in
the wrong place)
• Wipe down all benches and machines after use.
• Be aware that others are waiting to use the machine or
bench that you are on. Do the exercise and move on.
• Do not drop the weights or let the weight plates bang
together.
• Grunting or screaming out during the lift is not necessary.
• The weight room is cleaned up after all classes. All need to
help.
Safety Rules
• Never fool around in the weight room. Improper use can result in
physical harm.
• Always use proper form/technique while lifting. If not, injury can
occur.
• Make sure there are no obstructions in your lifting area.
• Wear proper footwear to ensure stability.
• Make sure collars are secure in the machine before you lift.
• Follow proper progression of weight advancement for each exercise.
• Avoid the temptation to lift as much as you can.
• Concentrate on the exercise that you are performing. Do not carry out
conversations at the same time. Concentrate on breathing.
• Stay in control of the lift at all times. Movements should be smooth.
• Always work with a spotter for bench press, squats, leg press and any
other exercise that you need assistance with.
Anatomy Chart … Which muscles do you
want to work on? (8 areas)
How to Begin
• Write down your goals
• What area of fitness do you need to improve on?
– -(Based on your fitness test scores)
• What do you want to work on?
– -What muscles do you wish to tone/work out?
• Do you play any sports or do any activities that require a specific
component of health related or skill related fitness?
– -If yes, what sport/activity?
– -What skill or muscle group do you need to work on?
– How will you fit cardio into your workout?
– Balance out your lifts, rest areas while working on others
Weight Training: How to Begin
Warm up: A warm up is defined as any exercise that increases
your heart rate for 2-3 minutes
• Plan your exercise in advance.
The following exercises can be used together to create a
total body warm-up
Follow your warm up with 2-3 minutes of stretching head to
toe. Hold each stretch 12-15 seconds
Muscle of the Day
•
•
•
•
•
Bicep
Action: Flexes arm
Location: Upper arm anterior
Exercises to strengthen:
Free Weights: Bicep Curl, Hammer Curl,
Preacher Curl
• Other Exercises: Pull Ups, Bench Press,
Push Ups
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
Muscle of the Day
•
•
•
•
•
Tricep
Action: Extends Arm
Location: Upper arm posterior
Exercises to strengthen:
Free Weights: Tricep Extension, Tricep
Kick-backs (lawnmower pulls), Dips
• Other Exercises: Pull Ups, Bench Press,
Push Ups
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
Muscle of the Day
•
•
•
•
•
•
Quadricep (4 Muscles)
Action: Extends Leg at Knee joint
Location: Upper leg anterior
Exercises to strengthen:
Free Weights: Lunge, Squat, Wall Sit
Other Exercises: leg extension, leg press,
squat (on rack)
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
Muscle of the Day
•
•
•
•
•
•
Hamstring (3 muscles)
Action: Flexes Leg at Knee joint
Location: Upper leg posterior
Exercises to strengthen:
Free Weights: Lunge, Squat, Wall Sit
Other Exercises: leg curl, leg press, squat
(on rack)
http://www.floota.com/images/hamstring%20muscles.jpg
Muscle of the Day
•
•
•
•
•
•
•
•
Abdominals
Action: Flexes trunk at the waist &
aids with breathing
Location: Ribs to pelvis
Exercises to strengthen:
Free Weights: Sit ups, crunches, leg lifts
Other Exercises: Abdominal curl machine,
Stability Ball curl ups (core workouts)
http://www.abs-exercise-advice.com/abdominal-muscle-anatomy.html
Muscle of the Day
•
•
•
•
•
•
Latissimus Dorsi
Action: Extends trunk at the waist
Location: Lateral mid-back region
Exercises to strengthen:
Free Weights: bent over row,
Other Exercises: upright row, lat pull down,
pull ups,
http://en.wikipedia.org/wiki/Latissimus_dorsi_muscle
Muscle of the Day
•
•
•
•
•
•
Pectorals
Action: Flexes and Adducts arms
Location: Chest
Exercises to strengthen:
Free Weights: Bench Press, Flies
Other Exercises: Push ups, dips
http://en.wikipedia.org/wiki/Pectoralis_major_muscle
Muscle of the Day
•
•
•
•
•
•
Trapezius
Action: Elevates shoulders and moves arms
Location: Upper back
Exercises to strengthen:
Free Weights: Shoulder shrugs
Other Exercises: Upright rows
http://en.wikipedia.org/wiki/Trapezius
Muscle of the Day
•
•
•
•
•
•
Deltoids
Action: Shoulder movement
Location: Shoulder abduction
Exercises to strengthen:
Free Weights: Lateral & Front Arms Raises
Other Exercises: Push Ups, Chest Press
http://www.bing.com/images/search?q=deltoids&form=QBIR&qs=n&adlt=strict#focal=14f3705c21e1c10f9b70c07eed64d937&furl=ht
tp%3A%2F%2Fwww.beebleblog.com%2Fimages%2Fdeltoids2.jpg
Muscle of the Day
•
•
•
•
•
•
•
Gastrocnemius/Soleus
Action: Heel Raise
Location: Posterior Lower leg
Exercises to strengthen:
Free Weights: Heel Raises
Other Exercises: Seated Toe Press
Standing Toe Press
http://www.bing.com/images/search?q=gastroc&form=QBIR&qs=n&adlt=strict#focal=e19ba6a35f7a96264a6140563a9e2d25&furl=h
ttp%3A%2F%2Fwww.microsurgeon.org%2Fimages%2Fgastroc3.jpg