Weightlifting Midterm

Split Program

a weight training program that targets different muscle groups on separate, alternate groups

Dynamic Movement is also

Isotonic Movement ~ occurs at the joint of action

Essentric Movement

muscle lengthens

Concentric Movement

muscle shortens

Isometric Movement

tension in the muscle, but doesn’t shorten or lengthen. There is no movement (plank, squat hold)

Isokinetic Movement

muscle movement occurs at a constant speed ~ mainly for injury rehab

1 RM

max load can lift for 1 rep

First muscle growth in 4-6 weeks occurs as

neurological changes

Muscle growth after 4-6 weeks occurs as

hypertrophy (increase in muscle mass)

weight training improves:

cardiovascular fitness and muscular coordination

categories of weight training

improve health/fitness levels, re-proportion/sculpt body appearance, power lifting, body building, rehabilitation

warm up vs cool down stretching

dynamic vs static

slow twitch muscle fibers (Type I)

repeatedly work without undo fatigue. selected for low intensity and long duration

fast twitch muscle fibers (Type IIx)

highly recruited during explosive muscular activities

3 types of muscles

smooth, cardiac, skeletal

endurance program

toning, light weight, high number of reps, short rest periods

Reduces number of muscle fibers involved during earlier

reps/activity, thus leaving some in reserve if the activity continues

endurance program specifics

Reps: 12-20

◦ Sets: 2-3

◦ Load: 60-67% 1 RM

◦ Rest: 20-30 seconds

hypertrophy program specifics

Reps: 6-12

• Sets: 3-6

• Load: 67-85% 1 RM

• Rest: 30-90 seconds

• You will NOT fully

recover… but

that’s the point

strength program specifics

Reps: 1-6

◦ Sets: 3-5

◦ Load: 85-100%

◦ Rest: 2-5 minutes

hypertrophy program

building muscle, moderate weight, moderate number of reps, and moderate rest periods

Increase in muscle fiber size due to the thin protein strands, actin

and myosin, increasing

strength program

power, heavy weight, low number of reps, long rest periods

Higher percentage of effort

major muscle groups

back, chest, shoulders, legs, arms

which muscle groups is not used in 1 RM testing

back

chest muscle to know

pectoralis major

shoulder muscle to know

deltoid

back muscle to know

latissimus dorsi

leg muscles to know for quad

rectus femoris, vastus lateralis, vastus medialis, vastus intermedius

leg muscles to know for hamstrings

bicep femoris, semitendinosus, semimembranosus

muscles to know for arms

tricep branchii, bicep branchii

correct lifting technique

good grip, stable position, close to body, using legs and not back

when is a spotter necessary

overhead and over the face exercises

5 contact points for bench or seat

head, shoulders, back, glute, feet

what does FITTVP stand for

frequency, intensity, time, type, volume, progression

what does SMART stand for

specific, measurable, achievable, realistic, timely

how should exercises be arranged with muscle groups, joints, and intensity

large muscles before small, multi-joint exercises before single, and high intensity to least intense

compound set

working same muscle group with two different exercises

superset

working opposing muscle groups with two different exercises

drop set

performing to failure

what is DOMS and how long can it last

occurs 24-48 hours after strenuous exercise, can last up to 5-7 days, causes by eccentric exercise. *not caused by lactic acid buildup