Weightlifting Lecture 4

Planes of Motion and Joint Movement

  • Sagittal - Flexion and Extension

  • Squat, leg extensions, bicep curls, receipt pulldown

  • Frontal (coronal) - Abduction and Adduction

  • side/lateral raises

  • Transverse (horizontal) - Rotation

  • Muscles imbalances can occur from single-plane movement

Energy Systems

  • ATP-PCr System

  • Uses phosphate in phosphocreatine to create ATO

  • Lasts 5-10 seconds

  • Ex: sprints

  • Anaerobic Glycolysis

  • The use glucose and breakdown of glycogen to create ATP (without oxygen) 

  • Lactic acid is a byproduct

  • Lasts 10 seconds to 2 mins

  • Ex: 200 yd dash

  • Aerobic Glycolysis

  • The use of fat, protein, and carbs to create ATP with oxygen

  • Fats and carbs are the primary energy source

What happens to body after lift

  • Glycogen stores are depleted from anaerobic glycolysis

  • Microtears in muscles

  • Repairs

Fuel After Lift

  • Try to consume protein and carbs ~30 minutes after working out

  • For a sedentary individual, recommended to eat 0.8 g/kg per day

  • For an active individual/athlete, recommended to eat 1.2-2.0 g/kg of protein and 6-10 g/kg of carbs per day

Pre Workout and Creatine

  • Pre-Workout containing caffeine

  • Stimulates the central nervous system

  • Can improve response time, increase fatigue, and increase alertness

  • Safe dosage, no more than 400 mg per day

  • Body easily adapts to dosage

  • Last effects can vary

  • Creatine monohydrate

  • Increase in strength and muscle mass

  • Increases body’s stores of phosphocreatine making more ATP

  • 20 g per day for 5-7 days then maintenance phase of 3-5 g/day

Muscular Fitness Training

  • Muscular Endurance

  • Muscles ability to perform repeatedly with moderate loads for an extended period

  • Ex: push up test

  • Ex: YMCA Bench Press Test

  • Muscular Strength

  • 1 RM Testing

1 RM Testing Procedure

  • Demonstrate proper form with the exercise using only the bar or a very light weight

  • Allow for any corrections to form

  • Warm up Trial: 5-10 reps of an easy load (40-60% 1 RM) and rest for 1 min

  • Warm up Trial 2: 3-5 reps 60-80%

  • Warm up Trial 3: 2-3 reps 90-95%

  • Add 5-10 for upper body, 10-20 for lower body to the 3rd warm up weight. Attempt 1 RM

  • If need more trails, adjust

How to Calculate Estimates 1 RM

  • Brycki Equation

  • Epley Equations

Importance of Weight Training for Older Adults

  • Physiological changes with aging

  • Max hr down

  • Resting and exercise BP up

  • Cold tolerance down

  • Fat mass up

  • Muscular strange and bone density down

  • Flexibility down 

  • Glucose tolerance and insulin sensitivity down

  • Balance down

Importance of Weight Training for Older Adults

  • Some of those changes are caused by aging but others caused by sedentary lifestyle, poor nutrition, etc

Programming for Older Adults

  • Typically for adults 65 and up

  • 5-10 minute of gentle dynamic exercises for warm up

  • Perform 8-10 exercises using main muscle groups

  • 1 set of 10-15 reps for beginners

  • Progress to 1-3 sets of 8-12 reps

  • 2 or more nonconsecutive days a week

  • 5-10 min cooldown

Importance of Weight Training for Cardiovascular Disease

  • Leading cause of death

  • Adults with BP of above 120/80 at ages 55 and 65 have 90% change of developing hight BP for remainder of their lives

  • Goal is to reduce CV demands associated with everyday tasks

  • Heart become more efficient and thus lowers HR and BP

  • 1 lb of fat has 5 miles worth of blood vessels

  • That's a lot of extra mileage for the heart to have to pump blood to, so burning excess fat is important

Programming for CVD

  • Perform 8-10 exercise using main muscle groups

  • 1-3 sets of 10-15 reps

  • 2-3 non consecutive days/week

Common Myths Associated with Weight Training-

  • Weight training makes you bulky

  • Weight training helps you burn calories, lose fat, and gain muscle

  • Weight training does not improve CV health