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 movements-should 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
FrequencyResistanceStrength
IntensityRepetitionsSize
TimeSetsEndurance
TypeRest IntervalTone
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.