Download WEIGHT TRAINING

WEIGHT TRAINING
LECTURE GUIDE
CHAPTER 1
Who, What and Why?
Weight training is a form of progressive resistance exercise. Everyone can train with
weights.
Olympic Lifters-compete in two different lifts: the snatch and the clean and jerk.
Power Lifters-compete is three different lifts: the bench press, the squat, and the dead
lift.
Body Builders- attempt to develop maximum size with maintaining symmetry.
Athletes-skeletal muscle are responsible for voluntary human movement, athletes
increase the functional ability of their muscular system and improve sports performance.
Enthusiasts-increase muscle mass form weight training increase your metabolic rate: 75
calories for 1 pound of muscle.
Who should weight train? Everyone….weight training for life!
CHAPTER 2
MYTHS
-Can I tone muscles with out increasing muscle size?
-Muscle turn to fat?
-Women look like men?
-Make me muscle bound?
-Spot reduce a specific body part?
-Aerobic exercise best way to lose body fat?
-Make me slower? Damage my joints?
-Too old to start?
CHAPTER 3
MUSCLE STRUCTURE AND FUNCTION
CHARACTERISTICS OF MUSCLE TISSUE
Extensibility = ability to be stretched
Elasticity = ability to return to normal resting length after being stretched
Excitability = ability to receive stimulus from the CNS
Contractility = stimulus is received, muscle tissue contracts
TYPES OF MUSCLE TISSUE
Skeletal Muscle=is voluntary muscle- the contraction of skeletal muscle is a result of
conscious control-skeletal muscle is attached to the bones of the skeletal system.
Smooth Muscle=primarily lines the internal structures: blood vessels and the digestive
tract. Smooth muscle is involuntary becau7se the contraction and relaxation phases are
automatic.
Cardiac Muscle=is found only in the heart and is involuntary.
MUSCLE CONTRACTION AND EXERCISE MOVEMENT
Isometric Contraction= creating force against an immovable object; muscle contracts
and tries to shorten but can’t overcome the resistance (wall sit) Isometric training = force
exerted, but no change in length
Isotonic Contraction= movement occurs but muscle tension remains the same (bicep
curl) Isotonic training is when force is applied through the ROM.
Isokinetic Contraction= is a constant speed contraction. The speed is set on the exercise
equipment so the muscle can contract 100%.
Concentric Contraction = action which muscle is able to overcome the resistance and
shortens through the ROM (positive work)
Eccentric Contraction = action which muscle overcome by the resistance and lengthens
through ROM (negative work) = allows us to lower the weight in a controlled, smooth
motion.
CHAPTER 4
WARM UP, FLEXIBLITY, AND STRETCHING
Warm up= Consists of light muscular activity and some light stretching movementsshould improve performance and reduce the risk of injury.
Flexibility= Refers to the ROM available in a joint.
Stretching=Type of exercise used to increase flexibility.
Static Stretching= A type of stretching where the bones of a joint are moved to the point
where the soft tissues restrict further movement.
STRETCHING GUIDELINES
STATIC STRETCH
MODERATE DISCOMFORT
10-30 SECOND HOLD (1-3 REPETITIONS)
3-7 TIMES PER WEEK
CHAPTER 5
WEIGHT TRAINING
Weight training exercises consist of a concentric phase and an eccentric phase.
CONCENTRIC PHASE=The muscle contraction overcomes the resistance -2 seconds.
ECCENTRIC PHASE=This phase should take at least as long as the concentric phase
and sometime up to twice as long-2-4 seconds.
BREATHING=Exhale during the greatest exertion-usually the lifting phase of the
exercise (concentric phase).
CHAPTER 6/16
WEIGHT TRAINING PROGRAM
FREE WEIGHTS
-variety of exercises
-easier to move/transport
-lower total cost than machines
-stabilizing muscles assist muscles to hold your body in the correct
exercise position
MACHINES
-safer
-change from one weight to another faster
-easier to learn the movement because the machine controls the direction
of the movement.
WEIGHT TRAINING PROGRAMS
Frequency
Resistance
Intensity
Repetitions
Time
Sets
Type
Rest Interval
Strength
Size
Endurance
Tone
BASIC WEIGHT TRAINING PRINCIPLES
SPECIFICITY=Exercise the exact muscles you want to develop.
OVERLOAD=Basis of all training programs-muscle must be worked harder than
normal amounts.
PROGRESSION=The workload must be increased as the muscle adapts to each new
demand.
TERMINOLOGY
-Flexion = movement that decreases the joint angle between two body parts
-Extension = movement that increases the joint angle between two body parts
-Atrophy = decrease in muscle size due to inactivity
-Hypertrophy = increase in muscle size
-Agonist = muscle directly responsible for movement of the body part
-Antagonist = muscle that relaxes and counteracts the agonist
-Supinated hand grip = underhand grip
-Pronated hand grip = overhand grip
-Muscle strength = maximum amount of force a muscle can exert with a
single effort (1RM)
-Muscle endurance = ability of the muscle to perform sub maximum force
repeatedly
-Slow twitch = muscle fibers that are small in size..slow speed of contraction,
highly fatigue resistant…long duration activities
-Fast twitch = large in size, fast speed, highly fatigable: used in high intense,
short duration power activities.