Weightlifting Lecture 4

Sagittal Plane

Divides the body into left and right parts; associated with flexion and extension movements.

Frontal (Coronal) Plane

Divides the body into anterior (front) and posterior (back) parts; associated with abduction and adduction movements.

Transverse (Horizontal) Plane

Divides the body into upper and lower parts; associated with rotation movements.

ATP-PCr System

Energy system that uses phosphate in phosphocreatine to create ATP, lasting 5-10 seconds and used in activities like sprints.

Anaerobic Glycolysis

Energy system that breaks down glucose and glycogen to create ATP without oxygen, producing lactic acid and lasting 10 seconds to 2 minutes.

Aerobic Glycolysis

Energy system that uses fat, protein, and carbohydrates to create ATP with oxygen, primarily utilizing fats and carbohydrates as energy sources.

1 RM Testing

One-repetition maximum testing procedure used to measure maximum strength.

Muscular Endurance

The ability of muscles to perform repeatedly with moderate loads for an extended period, tested by exercises like the push-up test.

Muscular Strength

The maximum amount of force that a muscle can produce, typically measured by 1 RM testing.

Importance of Weight Training for Older Adults

Addresses physiological changes due to aging, helping to maintain muscle strength, bone density, and overall mobility.

Programming for Older Adults

Exercise recommendations for adults 65 and up, including warm-ups, repetitions, and cooldowns to improve health and fitness.

Weight Training for Cardiovascular Disease

Helps reduce cardiovascular demands associated with everyday tasks and improves heart efficiency.

Common Myths Associated with Weight Training

Misbeliefs like weight training makes you bulky, ignoring its benefits for burning calories and improving cardiovascular health.

Fuel After Lift

Advice to consume protein and carbs within 30 minutes post-workout to aid recovery.

Pre-Workout and Creatine

Supplementation strategies for enhancing performance, especially with caffeine and creatine monohydrate.

Max HR (Maximum Heart Rate)

The highest heart rate an individual can achieve during intense exercise, typically decreases with age.

Lactic Acid

A byproduct of anaerobic glycolysis, often associated with fatigue during high-intensity exercise.

Glycogen Stores

Energy reserves in muscles and liver that are depleted during exercise, especially anaerobic activities.

Physical Activity Guidelines for Older Adults

Recommendations for exercise routines, sets, and repetitions suitable for older individuals to enhance health and fitness.