Download weight training - Baraboo School District

WEIGHT TRAINING
Weight training has become a very popular activity among students in our schools and older adults
interested in fitness and appearance. When weight training occurs on a regular basis for an extended
period, it gets stronger, the muscles can assume greater workloads, and show less fatigue. A person's
appearance can change to show a leaner figure even though there may not be a weight change.
WHAT ACCOUNTS FOR THE INCREASE IN MUSCLE SIZE?
Muscles increase in size due to an enlargement of existing fibers that have been there since birth. Very
thin myofibrils within the fiber increase, creating a larger fiber. The collective effect of increases within
many individual fibers is responsible for the overall muscle-size changes observed.
Since the fibers that can increase in size have been there since birth, we must realize that there may be
individual limitations due to each individual's genetic makeup. Some people are born with a greater
number of muscle fibers than others and, therefore, their genetic potential for muscle-size growth is
greater.
FLEXIBILITY
Weight training exercises using good technique and in a controlled manner can improve strength
throughout all ranges of joint motion. Exercises performed in this way will improve flexibility as well
as help strength development, and they may reduce the chance of injury.
MUSCLE SORENESS
You should not be surprised or discouraged to find that the first week or two of weight training is
accompanied by muscle soreness. There is NO definitive explanation of why we experience delayed
muscle soreness but here are a couple of theories: 1) Micro tears of muscle and connective tissue cause
the soreness, and 2) Lack of oxygen to the muscle tissue, which occurs as a natural consequence of
intense work, may cause the soreness.
Usually the discomfort subsides after 3 days, especially if you stretch before and after training.
Surprisingly, the very thing that causes the soreness, exercise, helps to alleviate it. Light exercise
combined with stretching activities is ideal for speeding the recovery from muscle soreness.
PREPARING YOURSELF TO TRAIN
Warm-up activities such as brisk walking or jogging in place for 5 minutes, followed by an appropriate
stretching routine, help to physically and mentally prepare you to train hard. The stretching will improve
your flexibility, or your ability to move joints through a full range of motion, and in doing so may help
prevent injury. Include stretching exercises prior to and immediately after each training session. Injury
can be caused if momentum is not controlled by performing exercises in a slow controlled manner.
Breathing. Correct breathing involves breathing out during the lifting or exertion phase and inhaling
during the time you are returning the weight. Be a ware that you will have a tendency to hold your breath
throughout the entire lift. This should be avoided! By holding your breath, you reduce the return of
blood to your heart, which in turn reduces the blood flow to your brain, which may cause dizziness or
fainting.
BEFORE USING MACHINES
Before using machines, 1) check for frayed cables and belts, worn pulleys or chains and uneven
and rough movement. If any of these exist, do not use them until they have been repaired 2)
Adjust levers and seats to accommodate your body size. 3) Choose an appropriate load. 4) Insert
selector keys all the way. 5) Perform exercises through the full range of motion in a slow and
controlled manner. f) Do not allow the weight stacks to bounce during the lowering phase. 7)
Never place your hands between the weight stacks.
SAFETY CONSIDERATIONS FOR FREE WEIGHT
The use of free weight barbells and dumbbells requires higher levels of motor coordination than do
machines. Precautions must be taken to avoid potential injury. You must be a ware of the correct
lifting, loading and spotting techniques and use them.
The following list of actions in the weight room will avoid potentially dangerous situations and make
training safer:
1. Load bars properly.
2. Lock barbells
3. Avoid backing into others.
4. Be aware of extended bars
5. Always return equipment to its storage area.
LIFTING AND SPOTTING FUNDAMENTALS
The cornerstone of safe and effective weight training programs is proper technique; Exercises
performed correctly avoid placing extra stress on muscles, tendons, ligaments, bones and joints. Proper
technique also produces quicker results because it positions body parts in the angles at which muscles
can best be worked and stimulated to improve.
The techniques of lifting involve focusing on the BFS SIX ABSOLUTES:
1. Use an athletic (feet wider than shoulders) or jump (feet about shoulder width) stance.
2. Be tall.
3. Spread the chest
4. Align the toes.
5. Align the knees (knees over toes, not in front of or inside).
6. Keep your eyes on target.
SPOTTER'S RESPONSIBILITIES
A spotter is someone who assists a lifter in the execution of an exercise. As a spotter in the weight
room, you must realize that being inattentive can cause very serious injuries. The individuals you spot
are depending on you. Do not underestimate the significance of your responsibilities. Follow these
guidelines:
1. Move all loose plates, barbells, etc. away from the area.
2. Place your body in the proper position with your hands as close to the bar as possible without obstructing
the movement of the bar.
3. Place your body in a good lifting position in case you have to catch the bar.
4. Communicate with the lifter to know how many reps he/she intends to do.
5. Use a mixed grip (one palm up, one palm down)
6. See that the bar is properly and evenly loaded.
7. Be alert and quick to respond
8. Know when and how much lifting assistance is needed to complete the lift.
9. As a last resort, assume all of the weight of the bar
LIFTER'S RESPONSIBILITIES
1. Before you begin, let the spotter know how many reps you intend to complete.
2. During the exercise, tell the spotter when you need help.
3. Always stay with the bar.
4. Learn your limits and select appropriate loads and reps.
WEIGHT TRAINING TERMS
Overload - The only way to tone or strengthen a muscle is to place a greater demand on it; that is, to
overload it. As your muscles grow stronger, you must keep increasing the amount you lift to continue
improving. You can do this by increasing either the amount of weight or the number of sets/reps that
you do.
Repetition - A repetition or rep. is lifting a weight or doing an exercise one time.
Set - A set is when you have done one group of repetitions.
Range of Motion- A muscle's range of motion is how far a muscle or joint can move in any given
direction.
Muscle Balance- Working the muscles on both sides of a joint. To work only the muscles on one side
of a joint invites injury and a lack of proportion in the area of the muscle. Examples are the biceps and
triceps in the upper arm; quadriceps and hamstrings in the thigh; and the pectorals and latissimus dorsi
in the torso.
MUSCLE GROUPS
Hamstrings- located on the backside of the thigh. (exercise: leg curls)
Quadriceps - located on the front side of the thigh. (exercise: leg extension)
Triceps - Located on the backside of the upper arm. (exercise: tricep extension)
Biceps- Located on the front side of the upper arm. (exercise: bicep/arm curls)
Abdominals - located across the front of the body's midsection. (exercise: Russians)
Gluteus maximum - the major butt muscle; the largest and strongest muscle group in the body.
(exercise: parallel squats)
Deltoids - located on the outside of the shoulder. (exercise: inclined bench press)
Latissimus dorsi - located on each side of your back from, shoulder blades to waist.
(exercise: Lat pulls)
Pectorals - The major muscles in your chest (exercise: Pec Deck)
When lifting weights, you should always allow a day of rest in between workouts to let the muscles repair
themselves. If you want to workout everyday, you could lift one day and do an aerobic workout the next, or
you could lift everyday, working your upper body one day and the lower body the opposite day.
Exercise shortens muscles, so it's important to stretch after a workout as well as before. This helps eliminate
soreness and loss of flexibility.
BFS LIFTS/EXERCISES for the Readiness Program: This program is designed for
those not yet ready to lift heavy weights because the body is still growing & maturing.
BFS Readiness program teaches the proper lifting techniques with lighter weights
completing 2 sets of 10 repetitions. BFS helps to improve strength, agility, flexibility,
coordination, balance & team work.
Dot Drill: A warm-up that works on agility (5 different patterns: Up & Back, Right foot, Left foot, Both feet,
Turn Around).
1-2-3-4Flexibility: Can increase joint range of motion, speed, improve overall performance, improves
posture, and decreases injuries. Stretch slowly & gently. Stretches: hamstring stretch on the bench,
hands in the air & behind your back, on the wall calf stretch, achilles stretch, quadriceps stretch, on the
floor abdominal stretch (seal), adductor stretch (straddle), look backs, butterfly, hip flexor stretch hold
each for about 30 seconds.
Bench Press: feet on the floor, bar to the chest (don’t bounce the bar)
Towel Bench: feet on the floor, bar to the towel (don’t bounce the bar)
Squats: always focus your eyes up toward the ceiling so your head doesn't come down. If your head
comes down, the barbell will put too much pressure on the neck.
Parallel Squat: Athletic stance, 90 degrees w/ knees
Box Squat: Athletic stance, sit down in a chair/bench, explode up onto your toes
Straight-leg Dead lift: Jump stance (feet about shoulder width apart), slow, no more than 45lbs.
Power Cleans: Jump stance, pull bar from the floor up to just above the knees, jump pulling bar
above chest, snap elbows down while turning palms up, stand erect. From a jump stance return the
bar to the floor.