Weight Training Page 3

weight training

mode of training that requires resistance from opposing muscle groups, body weight, barbells, dumbbells, weight machines, elastic tubing and other equipment that are utilized to increase muscle strength, muscle size and muscle endurance.

weight training is an effective way..

to isolate a particular muscle group and maintain or increase strength in a short amount of time

adults should participate

in weight-training 2-3 times a week

only

15% of adults participate in vigorous activity (3x a week minimum of 20 minutes)

physical adaptations in weight training can improve

muscle tendon ligament and bone strength, muscle size endurance flexability and definition, posture, joint stability, metabolism, athletic performance, general overall health and fitness

lifting guidelines posture

poor form results in overcompensating with other muscles and can cause injury

lifting guidelines breath

exhaling during most exertion, inhaling during least exertion

lifting guidelines movement

taking two seconds to lift a weight and 2-4 seconds to lower the weight 

lifting guidelines full

full range of motion is what each lift should consist of in order to increase strength and maintain flexibility

saftey considerations

warm of before lifting, good posture, aware of surroundings, adjust machines to your height and limb length, be careful with bar, only lift what you can safely handle, when performing maximum lifts always use the help of a spotter

spotting guidelines

Communicate with lifter, concentrate completely on spotting until lifts are completed, check bar for weight balance, and surrounding areas for anything that might interfere with safety of lifting, keep hands off bar only assist when needed, maintain proper form (good posture stable foundation, firm back and knees bent)

weight room etiquette

re-rack weights do NOT leave them lying on the floor, avoid weights bouncing on floor or weight stack, share weights and machines, bring a towel or use towel to wipe down machines, if you are sick stay away

general warm up

light aerobic exercise like walking, jogging, or biking for 5-10 minutes will increase the heart rate, increase blood flow to working muscles, and raise body temperature

specific or dynamic warm-up

part of the warm up will prepare muscles for specific movements that will be used during the activity or workout flow. EX weight training: would contain specific warm up set through full range of motion before lifting heavier loads for each exercise

cool down

allows the body to gradually return to its pre-workout condition. Light aerobic exercise works well, in addition cool down is ideal time to stretch (muscles and connective tissue are warm less liklihood of injury from stretching)

static stretching

passive stretch that gently stretches muscles, tendons, and ligaments to particular length and then held. increases flexibility, low risk of injury and simplicity (works well in cool down)

static stretching guidlines

stretching musce beyond its normal length where you feel some tension, holding stretch position for 10-30 seconds 1-3 times, stretch minimum of 3x per week

ballistic stretching

repetitive bouncing-type movements that stretch muscles. can easily lead to ocer stretching, geared more towards athletes

pnf stretching

stretching a muscle, then contracting the same muscle and then stretching it again farther, usually done with a partner

principle of specificity

suggests physical improvement in weight training will be specific to the type of training imposed on the body (ex: runners train to improve their running)

principle of overload

order for improvements to occur, body must work harder than it is accustomed to (increase flexibility muscles must be stretched beyond normal, more weight is needed), intensity duration and frequency are factors involved

multi joint exercises 

bench press, overhead press, pull ups, push ups, squats, deadlifts, lunges, hip thrusts

single joint excersizes

bicep curls, tricep extensions, lateral raises, front raises, leg curls, calf raises, hip abductions, crunches, leg raises

order of exercises

larger muscles before smaller muscles

regularly working - muscle groups

opposing muscle groups

muscle strenght

resistance: 85%-100%, repetition: 1-6, sets: 4-8, rest 3-5 minutes

progressive overload

change only one variable at a time- resistance, set, reps

muscle endurance

resistance: 50%-60%, repetition 15-20, sets 2-3 rest 30-90 seconds

muscle size

resistance 70-85%, repetition 8-12, sets 3-4 rest 1-2 minutes

how many muscles

600

skeletal muscles

attached to the bone are responsible for providing movement 

skeletal muscles has several characteristics

extensibility, elasticity, excitability, contractability

extensibility

ability of the muscle to be stretched

elasticity

ability of muscle to return to its normal length after being stretched

excitability

ability of the muscle to receive a stimulus (muscles can detect and respond to signals)

contractability

ability to contract

tendons

dense cordlike connective tissue that attach muscle to bone

ligaments

dense connective tissue that connect bones to bone

= (hold bones in place)

fascia

thin membrane that surrounds bones, muscles, organs- what gives muscles shape

muscle fiber fast twitch

contract quickly and fatigue quickly, athletes involved with explosive movements ex: sprints or power lifting have high percentage

muscle fiber slow twitch

contract slowly and slow to fatigue ex: long distance runners

muscle fibers

connected to nerve fiber (motor neuron)

motor unit

motor neuron and all fibers which it sends impulses

when muscle receives stimulus to contract

many motor unites are called upon, greater number of units clled upon the stronger the contraction, resulting in more weight being lifted

hypertrophy

muscle cells increase in size if overloaded properly

atrophy

decrease in muscle size

muscle strength

defined as maximum amount of force that a muscle or group of muscles can produce during one contradiction

muscle endurance

ability of a muscle or muscle groups to perform repeated contractions for a period of time

isotonic contraction

most free weight exercises involve this, muscle changes length while working against constant resistance, weight stays same, ex: bicep curl with dubbell

isometric

muscle generates force but length of muscle doesn’t change, ex: wall sit, plank

concentric

muscle shortens, it contracts overcoming resistance, ex: curling dumbbell upward

eccentric muscle action

muscle lengthens, ex: lowering dumbell

how much time training

30-40 minute workout, 2-3 days a week

harder for women

to experience a big increase in muscle size due to testosterone (growth producing hormone)

is spot reduction possible through weight training

spot reduction (losing fat from a specific part of your body) is a myth. losing body fat involves reducing fat throughout the entire body

how important is recovery time between

general rule for recovery suggests 48-72 hour rest between training sessions for each muscle trained 

how much protein

.8 grams protein for kg of body weight, active weightlifters need 1.2-1.8g of protein per kg

signs of overtraining

decreased performance, muscle soreness that lingers even after resting, decreases appetite, difficulty sleeping, restlessness and irritability

workout when sick

if above the neck, its safe to work out, do NOT if it is chest or fever

machine pro

safety, simplicity, little time spent preparing for each lift, easy to isolate muscles

machine cons

cost, space, lack of variety in movement patterns

pros of free weights

cost (far less expensive than machines), variation of exercises, utilization of stabilizing muscles

cons

saftey, longer to learn technique, can take longer to get through a workout because of settup

pronate grip

over grip, has thumbs facing towards each other ex: bench press

supinated grip

undergrip, has thumbs facing away from each other ex: barbell arm curl

alternating grip

mixed grip, has one hand over on hand under, ex: deadlift