Introduction to Weight Training

1. Introduction to Weight Training

2. Weight Room Safety • Do not go into weight room unsupervised. (teacher must be in the room) • Must have clean shoes. • Must be changed into athletic wear. • Remove weights from machine when finished and put into proper location. • Do not leave weights on the floor. • No food or drinks in weight room. (H20 is OK) • Leave bags in change room. • Do not power lift; leave egos at the door. • Always use clips when using barbells. • Have a spotter when lifting to exhaustion

3. Weight Room Etiquette • Do not let weights “smash” or “bang” down. • No horse play. • Clean machines after use. • Put weights away. • Do not touch the stereo. • Take turns on machine, ask someone if they are finished. • Do not use machines as a resting spot. • Change in change room or washroom, not weight room or hall. • Do not exercise in the RED ZONE.

4. What is Strength Training? • Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscle. Why Strength Train? • Strength training can provide significant functional benefits and improvement in overall health and well-being, including: • increased bone, muscle, tendon, and ligaments strength and toughness • improved joint function • reduced potential for injury • increased bone density • a temporary increase in metabolism • improved cardiac function • elevated HDL (good) cholesterol

5. Strength Training Con’t • Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training. • Many other sports use strength training as part of their training regimen, notably football, wrestling, rugby, rowing, lacrosse, basketball, hockey, and track and field.

6. The History of Strength Training • Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. • Strength training with isometric exercises was popularized by Charles Atlas from the 1930s onwards. The 1960s saw the gradual introduction of exercise machines. Strength training became increasingly popular in the 1980s following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger.

7. Types of Training Resistance training • RTis a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). • Exercises are isotonic if a body part is moving against the force. • Exercises are isometric if a body part is holding still against the force. • The goal of resistance training is to "gradually and progressively overload the musculoskeletal system so it gets stronger."

8. Strength Training Terms • Exercise - different exercises involve moving joints in specific patterns to challenge muscles in different ways • Form - each exercise has a specific form, a designed flow of movement intended to maximize safety and muscle strength gains • Rep - short for repetition, a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise • Set - a set consists of several repetitions performed one after another with no break between them with the number of reps per set and sets per exercise depending on the goal of the individual. • One Rep Max - the maximum weight that someone can lift in a given exercise - i.e. a weight that they can only lift once, without a break. • Tempo - the speed with which an exercise is performed.

9. What should I be doing? According to popular theory: • Sets of one to five repetitions primarily develop strength, with more impact on muscle size and none on endurance. • Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance. • Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength. • Sets of more than twenty repetitions are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it.

10. Intensity, Volume and Frequency • Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. • Volume refers to the number of muscles worked, exercises, sets and reps during a single session. • Frequency refers to how many training sessions are performed per week.

11. Progressive Overload • Muscles are overloaded by attempting to lift at least as much weight as they are capable of. • Muscles respond by growing larger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.

12. The Specificity Principle • The more specifically the activity is focused on improving a particular fitness or muscle area, the more benefit will occur in that area. The Reversibility Principle • Detraining, or stopping your exercise regime, can reverse the gains you have made

13. Split Training • This type of training involves working no more than three muscle groups or body parts per day, instead spreading the training of specific body parts throughout a training cycle of several days.

14. Circuit Training • Form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise.

15. Cross Training • Cross-training in sports and fitness refers to the combining of exercises to work various parts of the body. Often one particular activity works certain muscle groups, but not others; cross-training aims to eliminate this. • CrossFit combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory, endurance, stamina, strength, flexibility, power, speed, agility, balance, and coordination.

16. Advanced Techniques Set structure • Drop Sets - Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights. • Pyramid Sets - Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets. A reverse pyramid is the opposite in which the heavier weights are used at the beginning and progressively lightened. • Burnouts - Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps. • Diminishing Sets - The diminishing set method is where a weight is chosen that can be lifted for 20 reps in one set, and then 70 repetitions are performed in as few sets as possible. • Rest-Pause (heavy singles) - Rest-pause heavy singles are performed at or near 1RM, with ten to twenty seconds of rest between each lift.The lift is repeated six to eight times. It is generally recommended to use this method infrequently. • Giant Sets - The Giant set, is a form of training that targets one muscle group (e.g. the triceps) with four separate exercises performed in quick succession, often to failure and sometimes with the reduction of weight halfway through a set once muscle fatigue sets in. This form of intense training 'shocks' the muscles and as such, is usually performed by experienced trainers and should be used infrequently.

17. Advanced Techniques Con’t Combined sets • Supersets - Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectorals and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown. • Push-Pull Supersets - Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. • Pre-Exhaustion - Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the "bench press" the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec fly, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise. • Breakdowns - Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1RM) for around five reps, the second a medium weight (~70% of 1RM) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1RM) for twenty to thirty reps, or even lighter (~40% of 1 RM) for forty or more reps. (Going to failure is discouraged.) The entire superset is performed three times.

18. Advanced Techniques Con’t Beyond failure • Forced Reps - Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. • Cheat Reps - Cheating is a deliberate compromise of form to maximize reps. Cheating has the advantage that it can be done without a training partner, but compromises safety. • Rest-Pause (post-failure) - After a normal set of 6-8 reps (to failure), the weight is re-racked and the trainer takes 10-15 deep breaths, and then performs one more repetition. This process can be repeated for two further repetitions. • Negative Reps - are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress through an eccentric contraction. • Partial Reps - Partial reps involves movement through only part of the normal path of an exercise. Partial reps can be performed with heavier weights. Usually, only the easiest part of the repetition is attempted.

19. Components of Health Related Fitness • Cardiorespiratory fitness – the ability of the heart and lungs to supply oxygen and energy to the muscles. • Muscular strength – is the ability to exert force or lift heavy weight. • Muscular endurance – is the ability of muscles to work over a long period of time. • Flexibility – is the ability of the muscles to stretch. • Body Composition – refers to the distribution of muscle and fat throughout the body.

20. Components of Skill Related Fitness • Agility – is the ability to change direction rapidly and accurately. • Balance – is the ability to maintain equilibrium when moving or standing still. • Coordination – is the ability to combine balance and agility while moving. • Power – is the ability to apply maximum effort in as short a time as possible. • Reaction time – is the ability to respond to a situation in as short a time as possible. • Speed – is the ability to cover a short distance as quickly as possible.

21. FITT Formula Frequency • How often you perform the exercise Intensity • How hard you perform the exercise Time • How long you spend on the exercise Type • The kind of activity you perform to exercise

22. Working Muscle Pairings AGONIST - A muscle which directly engages in an action around a joint, which has another muscle that can provide an opposing action ex. Biceps flexing/contracting – Agonist, Triceps extending/relaxing – Antagonist ANTAGONIST - A muscle that can provide an opposing action to the action of another muscle (the agonist) around a joint ex. Triceps flexing/contracting – Agonist Biceps extending/relaxing – Antagonist

23. What Happens to Your Muscles? • ATROPHY - Reduction in size, or wasting away, of a body part, organ, tissue or cell (Muscles getting small). • HYPERTROPHY – Increase in size of a body part, organ, tissue or cell (Muscles getting big!)

24. Anatomical Position • The anatomical position is the common starting point from which scientists, teachers, and students view, describe, and analyze body parts and body movements

25. Anatomical Position Reference Anterior/Posterior: • Anterior refers to locations on the front of your body. • Posterior refers to locations on the back of your body. Superior/Inferior: • Superior mean above or towards your head. • Inferior means below or towards your feet. • EX- your nose is ___________________ to your mouth.

26. Anatomical Position Reference Medial/Lateral: • Medial is close to the imaginary line called the midline. • Lateral means something far from your midline. Proximal/Distal: - Proximal refers to portions of limbs that are closer to your body. - Distal refers to parts and locations further from your body. EX- your foot is at the ________end of your leg, while your thigh is at the ____________ end.

27. Anatomical Terms • Flexion- is a position that is made possible by the joint angle decreasing. • Extension- is a position that is made possible by the joint angle increasing. • Adduction- is a movement which draws a limb towards the body. (adds it to the body) • Abduction- is a movement which draws a limb away from the median plane of the body (away from the middle). • Rotation - moves around in a circular motion.

28. Calculating Your Heart Rate (HR) • Resting Heart Rate (RHR): The number of times your heart beats per minute when you are at rest • Maximal Heart Rate (MHR): MHR = 220 – age • Target Heart Rate Zone (THR): Lower Limit = 150 – age (60%) Upper Limit = 200 – age (90%)