Weight Training Study
Guide

Safety
First!!!!!!

Rules Of The Weight Room

1.
Must be in workout uniform (ex. T-shirt, shorts or sweats).  No
street clothes.

2.
Must have shoes on (ex. hard soles, backs on shoe, gym
shoe).

3.
No food at any time in the room.

4.
Do not drop the weights (lower the weight slowly to the
floor).

5.
Put your weights away after you are done.

6.
Use collars on all bars.

7.
Do not lift without supervision.

8.
Do not lift if you are sick.

9.
Have a spotter when doing any lift with the weight above your
body.

10. No horse play.

Muscular
Strength/Endurance

What is Strength/Endurance?

Muscular strength and endurance is the amount of
force a muscle can exert over a period of time.  In order to move a
refrigerator you would need muscular strength.  You would need muscular
strength and muscular endurance to run the Boston marathon.  You cannot
have muscular endurance without having muscular strength.

Why is it important to
have strength?

1.
Strength helps to reduce fatigue.

2.
Strength can help prevent injuries and muscle soreness.

3.
Strong back and abdominal muscles can help prevent low back pain, one of
the greatest medical problems in the United States today.  Eight out of
every ten Americans seek medical advice for this problem!

What is the Overload
Principle?

In strength training the overload principle is when
the resistance is increased, or the trainee does one more repetition then they
did previously with the same resistance.  The increased stress is overload
and after the body adapts to the increased demand it is no longer an
overload.  Then, you must perform a greater amount of work inn order to
overload.

How is Strength improved?

1.
Strength training - Train the entire major skeletal muscle system three
times per week for 30-40 minutes.

2.
Manual resistance – using your own body weight (push-ups, pull-ups, ect.)
for resistance or another person applying the resistance manually.

3.
Calisthenics exercises – any type of overload one might do.

4.
Perform the exercises slowly – perform each exercise with good form and
correctly.

5.
Move each muscle and joint through a full-range of motion.  Moving
your muscles and joints as far as possible will help keep you more
flexible.

Strength Training
Definitions

Progressive Resistance:  Gradually increasing the
resistance or the repetitions or both, during each workout.

Intensity:  The effort one is putting into their
workout, how hard one is training.  The harder one trains, the less time
they need to train.

Concentric (positive) Movement:  The lifting of
the resistance (weight).  Exhale during this movement.

Eccentric (negative) Movement:  The lowering of
the resistance (weight).  Inhale during this movement.

Flextion (Contraction Phase):  Bending of a
joint. Action phase that produces tension in the muscle that causes the
shortening of the angle between the movement of the body limb and non movement
limb.

Extension Phase:  Straightening of a joint.
Action phase that produces tension in the muscle that causes the lengthening of
the angle between the movement of the body limb and non movement limb.

Full Range of Motion:  The range a body limb (ex.
arm) can move when a muscle contracts.

Mode:  Type of activity (exercise) one would
do.

Repetitions (reps):  The number of times the
resistance will be moved through a full range of motion.

Sets:  The number of reps one would do at one
time.

Frequency – How many times you work out per week or
how many sets you perform during a workout.

Routine – This is a broad term that encompasses
virtually every aspect of what you do in one weight lifting session. You can
keep the same routine or change it up.

Overload – working muscles harder and longer than they
are used to.

Muscular Strength – Amount of weight lifted with one
repetition

Muscular Endurance – Ability to use muscles many times
without getting tired. Training increases the number of capillaries in a muscle
which increases glycogen (sugar) capacity for longer usage. Muscular endurance
is not cardiovascular endurance. Weight train can do little to improve
cardiovascular endurance.

Free Weights - These are metal bars that have weight
plates at the ends. Benefits of free weights are that they are versatile, it
allows your muscles more freedom to move and they involve many muscle groups at
once.

-dumbbells are the short ones (wide enough for one hand)

-barbells (bars) are the long ones

When using barbells make sure to
put a collar on both ends of the bar so the weights will not slide off during
lifting. When using free weights you tend to use them on a weight bench. There
are four types of benches, the flat, vertical, incline and decline.

Weight Machines – these
are developed to provide advantages over free weights such as…

·
They are safe

·
Easy to use

·
Enable you to isolate a muscle group

·
Help you get through your workouts quicker

·
Challenge your muscles throughout the entire motion of an exercise

*One of the best reasons to weight lift is to maintain
and build body density so that you will have enough bone in reserve to prevent
osteoporosis later in life

MUSCLE GROUPS

1.
Shoulders                                             6.
Forearms

2.
Chest
7. Abdominal

3.
Back                                                     8.
Quadriceps

4.
Biceps                                                   9.
Hamstrings

5.Triceps                                                   10.
Gastronemius -calves

Shoulders
(Deltoids)

Shoulder
Shrug Standing with barbell or
dumbbells hanging at arms length. Roll shoulders forward and up, then back and
down and/or roll shoulders back and up, then forward and down.

Military
Press standing with barbell supported
at shoulder level in front of the body with hands slightly wider than shoulder
width. Press weight over head to a straight arm position. You may also do the
exercise seated on flat bench or on a bench with near vertical
support.

Upright
Row Standing with barbell hanging at
arms length in front of your body. Inhale while pulling the elbows as high as
possible in a smooth continuous movement. The bar should reach chin level.

Chest
(Pectorals)

Bench
Press To start, lie on the bench and
grip the bar with your hand shoulder length apart and place your feet flat on
the floor. Lift the bar off the rack and lower the weight slowly. The weight
should just barely touch the chest before you push the weight back up (do not
bounce the weight off your chest).

When benching, you want to
have total control of the bar at all time. One important thing to remember is to
make sure you use a spotter. Please be safe.

Bent Arm
Flies lie on back on a flat bench;
hold one dumbbell in each hand above the shoulders, with arms slightly bent.
Move dumbbells away from each other and toward the floor then return dumbbells
to starting position.

Back

Lat Pull
Down Kneel or sit below the high
pulley station and hold the bar with a fairly wide grip with both arms extended.
Pull bar down to your upper back at the base of the neck and return bar to
starting position.

Variations: Pull bar down
in front of the chest – alternate front/back; vary width of your hand spacing.

Bent Over
Row Standing next to flat bench with
inside knee resting on bench – outside arm holding a dumbbell at arms length –
pull weight upward, leading with elbow and back down to starting position. You
will need to face opposite direction to exercise other arm (one arm at a
time)

Biceps

Bicep Curl – Standing
Barbell Curl Grasp bar with underhand
(supinated) grip, hands shoulder width apart; keep upper body rigid, bend (flex)
elbows until the bar reaches a level slightly below the collarbone – return to
the starting position.

Dumbbell
Curl May do seated on a bench or
standing – alternating arms or both arms at the same time. Begin with arm(s)
extended and bend (flex) until the weights approach the shoulders then return to
starting position.

Preacher
Curls (Machine) Sit with chest
against pad, place elbows on pad (elbows should be slightly lower than
shoulders) Use underhand grip. Curl upward as far as possible, then slowly lower
to starting position.

Triceps

Tricep Pushdown
Stand with both hands on the pulley
exercise bar. Overhand grip, hands slightly closer than shoulder width – bring
bar down to shoulder level with both elbows bent – point both elbows toward the
floor pressing the bar down by moving only the forearms. Keep the upper arms in
a fixed position. Return bar to starting position. May vary grip
spacing.

Tricep
Extension With barbell – overhand
grip, torso erect, head up and facing forward – standing with feel shoulder
width apart, elbows close to ears and pointing straight up. Lower bar behind
head to top of shoulders, control downward movement then push bar to full
extension upward keeping elbows close to ears.

Close Grip Bench Press
As you probably already know, close grip benching is the same as regular
benching except for the grip. For close grips, your grip should be about 12 to
18 inches apart. The close grip bench is mainly a triceps exercise.

Forearms

Barbell Wrist
Curl Sit on a bench and place your
forearms on top of your thighs with your wrist just beyond your knees; hold a
barbell with palms up, thumbs up (supinated) and allow the bar to hand toward
the floor. Lift weight, moving only your hands and wrists.

Reverse Wrist
Curl Sit on a bench, forearms resting
on top of your thighs, wrists just beyond knees; hold a barbell in each hand,
using a pronated (thumbs in) grip. Lift the bar as high as possible, moving only
at the wrist joint. Slowly lower the bar to the starting position.

Abdominals

Crunches Lie flat on your back, bend at knees and hops with
feet flat on floor. Cross arms over your chest. Curl up slowly; pulling your
head, neck, shoulders and upper back off the floor in that order. Keep your
lower back on the floor throughout the exercise – hold in “crunch” position for
one to two seconds. Slowly release the curling motion and return to the starting
position. Can vary crunch by twisting the trunk as you curl – alternate
direction of each twist on each repetition.

Seated Twisting
– (emphasis on your sides
[obliques]). Sit on a bench with a barbell (broom-stick) on your shoulders and
chest to one side, tighten the abdominal muscles, and then return to the
starting position. Come to a complete stop in the starting position before
twisting in the opposite direction.

Quadriceps

Leg
Extension – sit on the leg extension
machine with both feet behind the padded leg bar. Extend both legs until they
are straight – return to starting position – (slow and controlled)

Hamstrings

Leg Curl – Lay face down on the leg curl machine. Place both
feet under padded bar, legs straight. Pull both feet toward the hips, bending
only at the knees – return to starting position (slow and controlled)

Gastronemius

Calf
Raises – Stand with shoulders under
the padded bars of the calf machine. Place the front half of each foot on the
elevated block with your heels below that level. Raise the weight, moving only
at the ankle joint and return to the starting position. Variations may include:
feet parallel, toes in or toes out.

Hamstrings, Gluts and
Quadriceps

Squats When
doing squats make sure you use a spotter. Remember, safety first! To start,
place an Olympic style bar on a squat rack (make sure the bar is positioned so
you can step under it). Next, load your desired weight on to the bar and step
under the bar. Make sure your feet are about shoulder length apart, and then
place the bar on your traps (top of the upper back). To begin the squat, step
back from the rack with the weight on your upper back. To squat, keep your back
straight and squat down with your legs, until your backside breaks the parallel
plane. At this point, push back up to the standing position and start your next
rep (remember, keep your back straight. You are working your legs, not your
back).

Fitness Concepts

1.
Benefits of exercise and fitness programs

Lowers Normal Heart
Rate
Increases Physical Abilities

Releases Daily
Stress
Enhances Recreational Activities

Muscles Increase in
Size
Maintains Weight

Reduces Heart
Disease
Helps Self Image

Improves Circulation and
Respiration         Improves
Appearance

Fitness Components to help you choose your fitness
program

Cardiovascular Endurance (running, jumping rope,
aerobic exercise, cycling) is the ability of the heart and lungs to supply
oxygen and nutrients to the exercising muscles over an extended period of time.
It comes into play when you jog a mile or ride a bike and it is a critical
component of overall fitness and health. To increase cardiovascular endurance,
focus on aerobic activity.

Muscular Endurance is the capacity of a muscle or
group of muscles to continue contracting over time against light to moderated
resistance. It comes into play when you cross-country ski or perform a series of
sit-ups and it can help prevent fatigue. To develop muscular endurance, perform
exercises at low resistances with high reps.

Muscular Strength is the maximum force
that you can exert against resistance at one time. Your muscle strength comes
into play when you pick up something very heavy. It is developed when a
localized muscle is worked both positively and negatively at a high resistance.
Later, between exercise sessions, the muscle over-compensates for the stress and
increases in both strength and size.

Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range of motion. Flexibility comes into
play when you execute an overhand serve. It is the cooperative movement of
opposite muscle groups; when a muscle contracts, its opposite muscle group must
relax for the action to occur. Increased flexibility means an increased range of
movement and it will protect the body from injury.

Body Composition is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissues) as you age. The ratio shifts: the fat
weight increases and the lean weight decreases. Training the muscles will
increase lean weight and aerobic conditioning will help decrease fat weight.

Basic Principles when considering and exercise
program

Frequency How often you work out during a week

(Recommened Minimum = 3 times a week)

Intensity of exercise tells you how hard you work
out

(direct correlation to Target Heart Rate zone [THR])

Time (Duration) How long your workout is each exercise
period equals or depends on how physically fit you become. (Recommended Minimum
at or above frequency and intensity = 30 minutes in the Target Heart Rate
zone)

Anatomy of a workout – A satisfying and effective
workout is a simple progression

Warm-up Continuous exercises that gradually increases
the body temperature and blood flow to the muscle fibers: two to three minutes
then easy stretching exercises aimed at flexibility: three to five minutes.

Workout Conditioning period, focusing on the exercise
goals you have chosen (20 to 60 minutes)

Cool-down A gradual reduction in exercise intensity
that lowers your heart rate (3 to 5 minutes)

Formula for maintaining weight

To lose one pound you must cut out 3500 calories a week for
500 calories a day for seven days or exercise to burn off 250 calories and eat
250 less calories. For an average size person to burn one pound of body fat,
they need to run or walk 32 miles. Other exercises of similar frequency, insity
and time would accomplish the same on pound loss.