Weight Training and Fitness

Weight Training has ultimately many uses. The major ones are: 1) General Fitness a. Muscle Toning b. Muscular Endurance Improvement c. Overall Strength Gain d. Weight Reduction or Gain e. Injury Rehabilitation 2) Sport Specific The development of particular muscle groups for particular sports. 3) Body Building The shaping of a persons body using dietary practices and weight training programs. 4) Power Lifting What are the benefits of weight training? 1. Increased lean body mass. Muscle tissue will increase in proportion to fat tissue. 2. Greater Muscle Size 3. Greater Strength 4. Increased Speed 5. Stronger Bones and Ligaments 6. Improved Muscular Endurance 7. Reduced Chance of Injury 8. Quicker Recovery After Injuries 9. Increase Ability and Performance MUSCLE STRENGTH the amount of force that a muscle can exert MUSCLE ENDURANCE ability of muscles to work over a long period of time. Three Principles of Muscle Strength
1. Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form. Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis. Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibers. Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row. Between sets is very important. Be aware of the time betweenno longer than 2 minutes

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How to Lift Weights 1. Always warm up for a minimum of 5 minutes 1. Use appropriate SETS and REPS Upper body 8 12 reps X 3 sets Lower body 10 15 reps X 3 sets 2. Breathing. Always breathe through your exercises. Dont hold your breath. Exhale when pushing, lifting, pulling, etc. and inhale when lowering the weight. 3. Isolate and focus on the muscle you are working on. Avoid using momentum to help you lift. 4. Move through a full range of motion. Using the full range of motion in a slow and controlled manner will enhance your flexibility. Avoid quick jerky movements (3-1-1 tempo). 5. Never lock your joints. 6. Using good form is more important than lifting a lot of weight. ( Dont arch your back,
strain your neck, or rock your body to generate momentum. Not only can these maneuvers cause injury, but they also make the exercises less effective. ) Increase your weight by the smallest possible increment

7. Always have a spotter to work with you.

What are the three basic types of weight training? 1. Isometric Static contraction No visible movement of the joint or object against which force is placed The muscle contracts with little or no shortening 2. Isotonic Dynamic contraction The resistance in the exercise occurs with movement The contractions can either be lengthening or shortening Free weights are an example 3. Isokinetic Dynamic contraction The exercise does not actually lift a weight but push or pull against a lever arm with a constant speed Can load muscle throughout the range of motion. Program Development
Program Muscular Endurance Hyper Trophy Weight <65% 70 to 80% Reps 12-20 8-12 Set 2-3 3-5 Resistance >30 SEC 30 to 90 SEC

Cardio-vascular Fitness Cardio-refers to the heart Vascular refers to the lungs A person with a high level of cardio-vascular fitness has trained their heart and lungs to work at an optimum efficiency.

Determining Heart Rate: 1. The first step you take is to determine your resting heart rate. (RHR). Take your pulse either radial (on the wrist) or carotid (on the neck) for 15 seconds. Lie in a prone position and should feel relaxed. Optimum time to take your RHR is first thing in the morning. Multiply your pulse rate by 4 to determine your RHR in beats/min. ie. 13 beats in 15 sec. X 4 = 52 beats/min.
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The next step you will take is to determine your maximum heart rate (MHR). This is the maximum intensity that the heart should work at while doing physical activity. Your MHR is determined by:
ie: Bob age 16 (220-16 =204)

a. b.

MALES subtract your age from 220 FEMALES subtract your age from 227

Your MHR is the maximum intensity that the heart should work at while doing physical activity.

Cardio-vascular fitness can be developed. In order for an individual to develop his/her cardio fitness, that individual must maintain a working a working heart rate between 70-80% of MHR. This is known as your Training Heart rate (THR). In order to see results the individual should partake in cardio activities at least three times week for at least 20 minutes. To determine THR: MHR x .70 = lower limit of training range MHR x .85 = upper limit of training range ie. Bob age 16 MHR(220-16) = 204 204 x .70 = 143 (Lower limit) 204 x .85 = 173 (Upper limit) If you were to work out in your training zone you would eventually increase your cardio fitness.

RHR = _______ beats/15 sec. X4 = _______ beats/min. MHR = 220 age (male) 227 age (female) _______ beats/min. _______ beats/min. THR = MHR x .70 = ______(lower limit) MHR x .85 = _______(upper limit)

Average adults RHR ranges from 60-80 beats/min. There are a number of factors that could contribute to your RHR being higher. Eg. Caffeine, cigarettes, stress, previous exercise, drugs, etc. Good indicators of improved cardiovascular fitness are: a. Lower resting heart rate b. Faster heart recovers to pre-exercise heart rate.

Basic Muscles of the Human Body

a b c d e f g h i j k
Biceps Deltoids Pectorals Rectus Abdominis Quadriceps Trapezius Triceps Latissimus Dorsi Gluteus Maximus Hamstrings Gastroncnemius

Definitions:
Health Related Fitness includes Cardio-vascular, Strength, Muscular Endurance, Flexibility, Body Composition Skill Related Fitness includes Agility, Power, Co-ordination, Balance, Reaction time, Speed Warm Up Warming up is a preventative measure, as well as an aid to performance. The main purpose of the warm up is to raise both the general body temperature and the deep muscle temperature. This increases flexibility and reduces the possibility of muscle tears and ligament strains, and helps to prevent post-exercise muscle soreness. Cool Down Following a workout the body functions are operating at an intensified level. The return to pre-exercise levels should be gradual which can be accomplished by diminishing the intensity of the workout, and performing the proper stretching. Warming down also reduces post-exercise soreness. Flexibility Range of possible movement in a joint or series of joints. A persons flexibility depends on the ability of the muscle surrounding the joints to stretch. This is why a good warm up is important; warm muscles are more flexible than cold ones.
Why is Flexibility important?

1. Main reason aids in the prevention of injures like pulls, strains, etc. 2. Unstretched and inflexible muscles lose their ability to absorb 0 and nutrients and therefore atrophy (get smaller) (Person in a wheelchair paralyzed) 3. Helps to relieve tension or stress. Under stress your muscles contract, therefore the need to reduce this is obvious.

Cardiovascular Fitness also called Aerobic fitness (cardio-refers to the heart, vascular refers to the lungs) A person with a high level of cardio-vascular fitness has trained their heart and lungs to work at an optimum efficiency. It improves blood flow to the rest of the organs. To achieve these results and improve cardiovascular fitness one must work within their Training Heart Rate. Target or Training Heart Rate (THR) This is used to find out how fast an individuals heart needs to beat when working out. When you work out in your Target Heart Rate you receive more benefit from exercise than if you are not. THR rate is between 70 80% of ones maximum heart rate (MHR). In order to see results, an individual should participate in cardio activities at least three times a week for at least 20 minutes.

Muscular Strength is the amount of force that a muscle can exert. Effective weight training will result in muscles becoming capable of exerting greater forces and moving larger loads. Muscular strength is improved by weight training by moving heavy

weights with a low number of repetitions.

Muscular Endurance - is the ability of muscles to work over a long period of time. Muscular endurance is improved through weight training by moving a light weight with

a high number of repetitions

Body Composition - the relative amounts of muscle, bone, and fat in the body. It is divided into two categories: fat weight and lean body weight and is expressed in a percentage. (ie 22% body fat) A person weighing 100 with a body fat percentage of 22% has 22 pounds of fat on their body, and 78 pounds of lean weight.
How it can be changed: Cardio exercise burns calories (decreases fat weight) Weight training increases the amount of muscle (lean body mass) Regular exercise also increases your metabolism, so you burn more calories during the day

Lactic Acid chemical which accumulates in muscle cells as they lose their efficiency to use oxygen and provide energy. Lactic Acid build-up is accompanied by a rubbery, burning sensation in the muscle. Set The number of times that a group of exercises is completed (ie 3 sets of 8 curls are completed by doing 2 set of 10, rest, 12 set of 8, rest, 1 set of 6) Reps or Repetitions - The total number of times that a group of exercises is completed (ie 8 curls) Heart Rate the number of times your heart beats in one minute Resting Heart Rate - your heart rate while completely at rest

Exercises for a Full Body Workout

Upper Body Chest Press pectoral muscles (with machine) (with dumbells)

Lats Seated Row (with pulley)

Lat Pull Down (with machine)

Overhead Press - Deltoids (with dumbells)

(with machine)

Bicep Curl (with dumbells)

(with pulley)

(with barbell)

Triceps Extension (with machine)

(with pulley)

(with dumbell)

Lower Body
Quadriceps Lying Leg Press

Leg Extension

Squats

Leg Curl hamstrings Lying Leg Curl

Sitting Leg Curl

Calf Raise (with machine)

(with dumbells)

Basic Workout Routine It is recommended doing a full body routine that you can do two or three times a week. You want a routine that has at least one exercise for your quads (front of your legs), butt and hamstrings (back of your legs), your push muscles, your pull muscles, and your core.

Quadriceps squats, lunges, one legged squats, box jumps. Butt and Hamstrings hip raises, deadlifts, straight leg deadlifts, good mornings, step ups. Push (chest, shoulders, and triceps) - overhead press, bench press, incline dumbbell press, push ups, dips. Pull (back, biceps, and forearms) chin ups, pull ups, inverse body weight rows, dumbbell rows. Core (abs and lower back) planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.