Toups weightlifting midterm

Benefits of resistance training

1. improved quality of life

2. improved muscle and bone halth with aging

3. improved cardiovascular function

4. enhanced metabolism

5. increased strength and power

who fostered legitimate research of weight training

Arnold

Repetition (REP)

one complete movement of an exercise

Set

a group of repetitions

Volume

training variable that describes total number of sets completed during an exercise

intensity

the relative effort expended during an exercise

overload

to subject the body to more than normal stress

progression

increase in intensity or volume

flexion

joint movement that results in a decreased joint angle

extension

joint movement that results in an increased joint angle

adduction

movement of a body segment towards the centerline of the body

abduction

movement of a body segment away from the centerline of the body

protraction

horizontal forward movement of a body part

circumduction

a compound circular movement involving flexion/extension and abduction/adduction

dorsiflexion

movement of the foot towards its dorsal/upper surface

plantar flexion

movement of the foot towards its plantar/lower surface

pronation

inward rotation of the forearm (palm down)

supination

outward rotation of the forearm (palm up)

hypertrophy

increase in size of muscle fiber

hyperplasia

increase in the number of muscle fibers

DOMS

delayed onset of muscle soreness (micro tears in muscle)

concentric contraction

application of force as the muscle shortens - exhale

Eccentric contraction

application of force as the muscle lengthens - inhale

isometric contraction

muscle activation

4 goals of training

1. strength - mac force production

2. power - force production per unit time

3. hypertrophy - increase size of muscle fibers

   1. muscle endurance - ability to produce repeated muscular contraction with minimal fatigue

posterior chain

• most important muscle system in the body

• all function movement requires activation of this

• is the foundation of performance

• referred to as the “real core”

  • lower back, glutes, hamstrings, calves

weightlifting posture

• chest lifted and spine neutral

• lumbar spine neutral

• head neutral

Form cues for ground based exercises

screw,stack, pack

back squat

• multi-joint “whole-body” exercise

• flexion/extension of hips, knees, ankles

deadlift

• whole body exercise

stiff-legged/romanian deadlift

• posterior chain specific

• primarily works glutes but also hamstrings

leg press

• primarily quad exercise, with some glute involvement

multi-joint exercises

• more functional

• allows for heavier loads and consequently results in more overload and adaption

• promotes hormonal cascade necessary for muscle protein synthesis

single-joint exercises

• used in body building and rehabilitation

horizontal or push exercises

• bench press with barbell or dumbbell

  • concentric joint actions

    • primary- adduction of pecs

    • secondary - elbow extension by triceps

• push ups

• fly movements (elbow extension is removed)

vertical push exercises

• overhead press - dumbbell or barbell

  • concentric joint actions

horizontal pull exercises

• rows - barbell or dumbbell

  • concentric joint action

vertical pull exercises

• pullup/chinup

• latpull down

Gloves - Pros

prevent hands from becoming rough and calloused

Gloves - cons

• limits kinesthetic fel/feedback of bar in your hands

• may limit grip strength

lifting belts - pros

helps stabilize the spine during heavy lifts

lifting belts - cons

• may give false sense of stability

• does not prevent injury

• limits gains in strength of stabilizing core muscles such as spinal erectors and abs.

lifting straps - pros

• allows the lifter to focus only on the pull portion of the lifts versus focusing on the grip

• allows for the use of heavier weights

lifting straps - cons

• may limit grip strength

• may provide false sense of security

all food is broken into chemicals used for

• energy

• repair

• growth

unit of measurement

• calorie

• amount of energy required to raise 1 gram of H2O by 1 degree celsius

macronutrients

• carbs

• protein

• fats

macronutrients - carbs

• bodys quick energy source

• eventually break down into sugars (glucose, fructose, galactose)

• 4 calories per gram

macronutrients - protein

• peptides and amino acids

• building block of muscles

• repair and rebuild tissues

• constituent of enzymes, hormones, antibodies (immune system)

• 4 calories per gram

macronutrients - fat

• cholesterol, lipids, sterols, triglycerides

• lubrication

• 9 calories per gram

resting metabolic rate

• 60-70%

• calories burned if you dont do anything all day

thermic effect of food

• 5-10%

• protein takes the most energy to digest

thermic effect of exercise

• 25-35%

what kind of carbohydrates do you need

• fruit

• veggies

• potatoes

what kind of fats do you need

• grass-fed butter or ghee

• Avocado

• fatty fish

vitamins

• A - antioxidant, immune function

• B - energy and nerve function

• C - antioxidant, immune function

• D - regulates bone mineralization

• E - antioxidant, helps reduce inflammation

Nutrients

• calcium - muscle contraction, nerve conduction, bone health

• potassium - fluid balance, muscle contraction

How many pounds per week is safe to lose

1-2 pounds

Food is ___ or ___

medicine or poison

stretching is referred to as

the forgotten exercise

benefits of stretching

• maintain optimal joint range of motion

• prevent injury

• optimize sports performance

what happens when you stretch

• sarcomeres and spindles lengthen

• muscle motor units fire and cause the muscle contraction

Ballistic stretching

• bouncing stretches

• momentum of the body used to produce the stretch

dynamic stretching

• slow movement stretching

• gradual transition from one body position to another

static stretching

• slowly stretching a muscle/tendon group and holding the position for a period of time

active static stretching

• involves holding the stretched position using the strength of the agonist muscle as is common in mnay forms of yoga

passive static stretching

involves assuming a position while a limb or other part of the body with or without assistance of a partner or device

proprioceptive neuromuscular facilitation

• 2.5 times more effective than normal static stretching

• stretch is held for 10 seconds

• hold for 6 seconds

• relax