Download 10th Grade Weight Training Manual

10th Grade Weight Training Manual
Certification Regulations
To Earn Certification:
1.
2.
Score a minimum of 75% on the written certification exam
Turn in a completed workout sheet
Overload
The principle of overload states: for muscles to get stronger a progressively heavier load must be
placed upon them. Training with the same weight all the time will not increase strength, power,
muscular endurance, or muscle size.
Three Ways to Accomplish Overload - The F.I.T. Principle
*FREQUENCY- HOW OFTEN YOU EXERCISE. (Number of workouts per week)
*INTENSITY- HOW HARD YOU EXERCISE. (Weight used for each set)
*TIME- HOW LONG YOU EXERCISE. (Increase in sets & reps)
Basic Weight Training Terminology Review
1.
Volume- The number of sets & reps used in a particular workout or phase.
2.
Intensity- the amount of weight used in a set, workout, or phase.
3.
Phase- a 3 to 4 week training period within a cycle. Each phase has a specific
purpose.
4.
Cycle- a 10 to 12 week training period (periodization) with 5 separate phases. A cycle
begins with the Hypertrophy phase and ends with the Active Rest phase.
5.
Core Lifts- An exercise that is directly related to improved sports performance and
power.
o
o

Core lifts involve the use of many major muscle groups at once. And should be
completed first within all workouts.
Examples include; squats, bench press, and power clean. The core lifts are
determined by the particular sport or activity that you participate in.
Assistance Lifts- all other exercises are assistance lifts, which are a variety of exercises
that work the smaller muscle groups of the body and therefore assists with the
improvement of the core lifts.
o
o
o
Assistance lifts should always follow the completion of the core lifts.
Assistance lifts are not greatly responsible for increases in muscular size,
strength, or power but are necessary to accomplish muscular balance.
Examples include; bicep curls, lateral raises, triceps exercises, leg curls, etc.
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10th Grade Weight Training Manual
The Five Components of Fitness
1.
2.
3.
4.
5.
Cardiovascular - the ability of the circulatory and respiratory systems to supply
oxygen during sustained physical activity; any aerobic activity is considered
cardiovascular.
Strength- The ability of a muscle to exert maximal force. (Low volume, high
intensity)
Muscular Endurance- The ability of a muscle to apply force over a long period of
time. (High volume, low intensity)
Flexibility- The ability to bend joints and stretch muscles through a full range of
motion.
Body Composition- the ratio of fat to lean tissue, such as muscle and bone.
Workout Stages
1.
Warm-up 5 to 10 minutes before exercise.
 A warm-up gets you mentally ready for exercise, and increases body
temperature, which makes the muscles and joints more flexible and less
prone to injury.
 One should reach the point of mild perspiration, not fatigue during a warm
up.
2.
Conditioning Period- The "actual workout".
3.
Cool Down- a tapering off period after your conditioning that will help prevent
tightness and muscle soreness.
 This is the best time to increase flexibility by doing stretching exercises.
3 FACTORS THAT AFFECT MUSCULAR FITNESS
1.
OVERLOAD-To gain size and strength you must progressively overload the muscles;
or make the muscles work harder than normal.
 Overload is performing exercise in greater than normal amounts to get an
improvement in physical fitness (working the body harder than it is
normally worked).
 The overload principle is the basis for improving physical fitness. The
overload principle may be accomplished by manipulating the F.I.T.
Principle. For example: in order for skeletal muscles to get stronger, a
progressively heavier load must be placed upon them throughout the
training cycle.
 Utilizing the same weight from week-to-week will not increase strength,
power, muscular endurance, or muscle size.
2.
NUTRITION- In order for the muscles to grow they must receive adequate nutrients.
3.
REST- Muscles grow bigger and stronger when you are at rest, not when you are
working out. If adequate rest periods are not allowed between workouts gains in
muscular strength and endurance will be limited.
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Slow-Twitch and Fast Twitch Muscle Fibers
Slow Twitch Muscle Fibers:
Fast-Twitch Muscle Fibers:
Type I fibers
Type II Fibers
Red muscle fibers
White muscle fibers
Contract slowly
Contract quickly
Do not fatigue easily
Fatigue easily
Large blood supply
Explosive muscular contractions
Endurance fibers – used for aerobic activities
Explosive fibers – used for anaerobic
activities
List a sport or activity where you might use these fibers:
Slow Twitch Muscle Fibers
Fast Twitch Muscle Fibers
Muscular Contractions

Concentric Muscle Contraction - the muscle shortening and cause joints to move.
Free weights and resistance machine require the concentric contraction.
ORDER OF EXERCISE - Single vs. Multi-joint



A single joint exercise: using only one joint while performing a given lift. Single joint
exercises should be done after the multi-joint exercises because single joint exercises tend
to work the smaller muscle groups. If you work the smaller muscle groups first, they will
limit your ability to work the larger muscle groups to their potential, thereby decreasing
the overall workload that you can accomplish.
o Example: curls because the elbow joint is the only joint WORKING during this
lift.
Multi-joint exercises: employ use of more than one joint for a given exercise. Multi-joint
exercises work more muscle groups than single-joint and should therefore be completed
first in the workout.
o Example: Squats- ankles, knees, hips.
Order Sequence:
1. Core Lifts
i. Explosive Lifts
ii. Strength Lifts
2.
Assistance Lifts
i. Multi-Joint Assistance Lifts
ii. Single Joint Assistance Lifts
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10th Grade Weight Training Manual
Flexibility
TYPES OF STRETCHING:
 STATIC (stretch & hold): Slowly moving the muscle to its stretching point and holding
the position for 15 to 30 seconds. Static stretching is the safest form of flexibility training.

DYNAMIC: Moving parts of your body and gradually increasing reach, speed of
movement, or both. This is the type of stretching done in our 9 th and 10th grade PE
classes for warm-up.
IMPROVING FLEXIBILITY: To improve flexibility you must stretch the muscles, tendons, and
ligaments farther than you are accustomed (principle of OVERLOAD).



FREQUENCY- Minimum of 3 times per week.
INTENSITY- The muscle must be stretched beyond its normal length; to a point of MILD
tension.
TIME-Gradually increase the length of time in a static stretching position from 15 to 30
seconds. Increasing the number of repetitions of an exercise would also increase time.
REMEMBER, FLEXIBILITY IS SPECIFIC TO EACH JOINT.
Cardiovascular Fitness
Aerobic Exercise
 Means with oxygen
 Enables cells in your body to utilize oxygen during extended periods of exercise
Target Heart Rate Zone: The working INTENSITY that one needs to attain during a cardio
work-out in order to improve aerobic fitness.
Calculating Target Heart Rate: The target Heart Rate is between 70% and 85% of Max HR. This
is the INTENSITY that you need in order to improve aerobic fitness.
Step #1: 220 - Age = Max Heart Rate (MHR)
Step #2: MHR x 70%
Step #3: MHR x 85%
220
-16
204
204
x.70
143
204
x.85
173
Calculate the MHR and THR for a 35 year old person. Show your work!
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10th Grade Weight Training Manual
Weight Training Myths

MUSCLE TURNS INTO FAT IF YOU STOP TRAINING- Muscle and fat are two
different types of tissue; one cannot "turn into" the other. What really happens is
that muscles ATROPHY, or become smaller, when they are no longer trained.

STRENGTH TRAINING WILL IMPROVE CARDIOVASCULAR FITNESS Strength training will lead to gains in strength and size of the skeletal muscles.
To develop cardiovascular fitness, some form of aerobic exercise needs to be
done. Strength training is an anaerobic activity and stresses a different energy
system; therefore gains in aerobic fitness do not occur as a result of strength
training (principle of specificity).
SPOTTING & SAFETY
Exercises where spotters are MANDATORY:
 Squat (Note: Check the positioning of the safety bars before using the squat racks )
 Bench Press
 Dumbbell Shoulder Press
 DB Triceps Extension
Cardio Equipment:
 You should not exceed 160 steps-per-minute on the elliptical machines or the
arc trainers. Excessive speeds can cause the user to lose control and may
result in injury.
 Also, users should allow all elliptical machines, arc trainers, treadmills, and
Schwinn spinner bikes to come to a complete stop before dismounting.
FITNESS CENTER RULES
1.
The use of the fitness center is a privilege, not a right. Students or athletes on denied
privileges, or those serving out-of-school suspensions, are forbidden to be in the fitness
center.
2.
No one is permitted in the fitness without an approved monitor or the presence of the
supervisor. Only staff, authorized school district personnel, and certified Conestoga
Valley students are permitted to be in the fitness center.
3.
No student or athlete is permitted to use the fitness center until he/she has completed
the required weight training certification program in physical education.
4.
Follow a prescribed work-out
5.
Leave the Fitness Center BETTER than you found it.
6.
Work-out of GET OUT.
7.
Don’t touch the stereo, EVER!
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