PPZ 3O1

1. PPZ 3O1

2. Weight Training Advantages: - Reshape your body - Improve over health - Decrease chance of injury • Increase muscular strength and endurance • Improves self-discipline • Lose fat and gain muscle

3. Increase your muscular tone • Increase your flexibility • Requires little motor skill and coordination • Life long sport • Relatively cheap and durable equipment • Physiological benefits • Non competitive • Easy to monitor improvements

4. Disadvantages: • Boredom • Does not improve cardiovascular fitness

5. *** a medical check up for individuals participating in weight training is highly suggested for the following people: • Obese • Inactive for many years • Have reoccurring injuries • Have a family history of heart troubles • Are over 30 years of age

6. *** Children can safely lift weights if they use light weights with many reps. Large gains cannot be made before the age of 14 and after 50.

7. Sex Differences Male hormone = testosterone Female Hormone = estrogen Due to a lack of testosterone women cannot develop the same definition as men with equal effort. Women also have an extra layer of body fat on their bodies which covers up muscle definition. Women can, however, endure more pain then men and they also have more endurance.

8. Free Weights • Advantages: • Low cost • Very versatile • Develops muscle more completely • Develops a fuller range of motion • Disadvantages: - more dangerous - damage to floors - spotters are required - difficult to exercise all muscles

9. Machines • Advantages: - safe - no spotters - requires proper form at all times • Disadvantages: - cost - does not teach balance - a lot of space required -many machines are required

10. Things to remember: • Warm up properly • Use correct weights • Use correct form • Use spotters • Do not progress too quickly

11. Types of Muscle Contractions

12. Isometric • Type of contraction with little or no movement • Ex. Plank, v-sit • Advantages: - requires little or no equipment - muscle can be strengthened at particular joint angles - can be done anywhere, anytime

13. Disadvantages: - does not develop muscles through full range of motion - no increase in flexibility - can’t track progress

14. Isotonic • Muscular contraction with movement • Advantages: - full range of motion - increased flexibility - greater strength gains - track progress - greater choice expenditure

15. Concentric • Muscle fibers shorten • Ex. bicep curl

16. Eccentric • muscle fibers lengthen but tension remains in the muscle • Help control the speed or direction of movement be resisting the movement • Ex. Running, stepping, walking

17. Breathing: - breathe in during an eccentric contraction - breathe out during a concentric contraction *** it is extremely important not to hold your breath while lifting weights ***

18. Warm - Up • A proper warm up has two components: *** Complete in order *** • Increasing heart rate/circulation • Flexibility - stretch all large muscle groups, this should be gradual and progressive - stretch until the muscle is tight and hold for 20-30 seconds

19. Exercise Speed • Reps must be done slowly to gain maximum benefits and to avoid injury • Always lower he weight slower than you lift it • It should take 4-6 seconds to complete one rep

20. Range of Motion • A muscle will only get strong at each angle if exercised at each angle • Take all muscles through a full range of motion

21. Record Keeping - helps to motivate - lets you know when to increase poundage *** rule of thumb: when your last rep of your last set becomes less than your maximum effort

22. Recovery • Between work outs: 48 hrs or alternate days • Between sets: 30-90 seconds ( muscles need time to refuel)

23. Form It is important to correct form for the following reasons: - to stress the correct muscle - to avoid injury Check form by looking in mirrors or asking partner/spotter to critique your form

24. Spotting • Defined as “ assisting to prevent injury”. • Always have someone spot when attempting heavy lifts

25. Strength-Mass-Endurance In weight training, you can train for: • Strength: Low reps (1-3) with heavy weight • Muscle mass(size): medium reps (5-8) with fairly heavy weight • Endurance with muscle tone: high reps ( 10-15) with light weight

26. *** certain body parts seem to respond better to high reps: Calves and forearms – 15-25 reps Abdominals – 25-50 reps

27. Tendon -a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone • Muscle -a band or bundle of fibrous tissue in a human or animal body that has the ability to contract, producing movement in or maintaining the position of parts of the body • Ligament -a short band of tough, flexible, fibrous connective tissue that connects two bones or cartilages or holds together a joint

28. Skeletal System • 206 bones • 14-20% of our total body weight • Functions – support and movement - production - produce red blood cells - storage of minerals

29. Types of bones • Long ( arm and leg) • Short (wrist and ankles) • Flat (bones in the roof of your skull) • Irregular (vertebrae) • Sesamoid (knee cap)

30. Anatomy - the branch of science dealing with form and structure of body parts Physiology - the basic processes as they occur within the various systems of the body Exercise Physiology - the body’s response and adaptation to exercise

31. Anatomical Position - the body is upright with eyes and toes directed forward, arms at the sides with palms forward

32. Body Planes: • Median – divides into equal left and right portions • Sagittal – divides body into left and right portions • Frontal – divides the body into front and back portions • Transverse – divides the body into top and bottom portions

33. Directions and Positions • Inferior – towards your feet • Anterior – towards the front of your body • Posterior – towards the back of your body • Medial – towards the midline(median phase) • Lateral – away from the midline (median plane)

34. Proximal – refers to portions of limbs being nearer to the trunk • Distal – refers to portions of the limbs being further from the trunk

35. Joints • every bone in the body (except the hyoid bone) connects to at least one other bone • Functions – holds bones together securely - makes it possible for movement to occur between bones

36. Joint Classifications • Joints classified according to the amount of movement possible or by the material between them • Immovable/fibrous – between the bones of the skull • Slightly moveable/cartilaginous – between vertebrae • Freely moveable/synovial – knee joint

37. Muscular System • Muscles account for approx. 40% of your body mass • There are more than 650 muscles in the human body

38. Functions of Muscle • the main function of the muscular system is movement • the maintenance of posture and body position • the movement of substances inside the body -cardiac and visceral muscles are primarily responsible for transporting substances like blood or food from one part of the body to another.

39. the generation of body heat - Many small muscle contractions within the body produce our natural body heat - When we exert ourselves more than normal, the extra muscle contractions lead to a rise in body temperature and eventually to sweating.

40. Naming Muscles • Location • Origin and insertion • Number of origins • Size, shape, and direction • function

41. Visceral Muscle • Also referred to as “smooth muscle” • found inside of organs like the stomach, intestines, and blood vessels • is the weakest of all muscle tissues and makes organs contract to move substances through the organ • involuntary muscle and controlled by the unconscious part of the brain • it has a very smooth, uniform appearance when viewed under a microscope

42. Cardiac Muscle • is found only in the heart • is responsible for pumping blood throughout the body • cannot be controlled consciously, so it is an involuntary muscle • hormones and signals from the brain adjust the rate of contraction, cardiac muscle stimulates itself to contract

43. the cells of cardiac muscle tissue are striated • they appear to have light and dark stripes when viewed under a light microscope • the arrangement of protein fibers inside of the cells causes these light and dark bands • striations indicate that a muscle cell is very strong, unlike visceral muscles.

44. Skeletal Muscle • is the only voluntary muscle tissue in the human body—it is controlled consciously • every physical action that a person consciously performs (e.g. speaking, walking, or writing) requires skeletal muscle • the function of skeletal muscle is to contract to move parts of the body closer to the bone that the muscle is attached to. • most skeletal muscles are attached to two bones across a joint, so the muscle serves to move parts of those bones closer to each other.

45. skeletal muscle cells form when many smaller progenitor cells lump themselves together to form long, straight, multinucleated fibers • striated just like cardiac muscle, these skeletal muscle fibers are very strong • skeletal muscle derives its name from the fact that these muscles always connect to the skeleton in at least one place.

46. Action in Skeletal Muscle • Skeletal muscles rarely work by themselves to achieve movements in the body • More often they work in groups to produce precise movements • The muscle that produces any particular movement of the body is known as an agonist or prime mover. • The agonist always pairs with an antagonist muscle that produces the opposite effect on the same bones

47. In addition to the agonist/antagonist pairing, other muscles work to support the movements of the agonist • Synergists are muscles that help to stabilize a movement and reduce extraneous movements • They are usually found in regions near the agonist and often connect to the same bones.

48. Skeletal Muscle Fiber Types • Type I fibers - are very slow and deliberate in their contractions. -very resistant to fatigue because they use aerobic respiration to produce energy from sugar - in muscles throughout the body for stamina and posture (spine and neck regions)

49. Type II A - are faster and stronger than Type I fibers, but do not have as much endurance -are found throughout the body, but especially in the legs

50. Type II B fibers - are even faster and stronger than Type II A, but have even less endurance - found throughout the body, but particularly in the upper body where they give speed and strength to the arms and chest at the expense of stamina.