Weight Training - Comprehensive Notes

What is Weight Training?

The systematic method of increasing muscular strength and endurance by progressive exercises with weights.

Benefits of Weight Training

Posture maintenance and improvement
Injury prevention and rehabilitation → increases strength of tendons and ligaments
Increased muscular strength, endurance and flexibility around a joint
Improve sport performance by improving physical efficiency
Added variety to a fitness and conditioning program
Improve/maintain the ability to perform daily activities (e.g., recreational activities)
Improve bone density, muscular strength, endurance and tone
Maintain a healthy body weight by reducing body fat and increasing lean muscle mass
Psychological benefit → enhance body image, self-confidence and overall mental health

General Principles of Weight Training

Safety: the primary focus of any workout. Always have appropriate clothing, an environment free of objects that could cause injury, and equipment that is in proper working order.
Major Muscles: Work these muscles first when at all possible. If smaller muscles are exhausted, larger muscles will not be able to move the load. The four major muscle groups are: $1$ Chest, $2$ Back, $3$ Shoulders, $4$ Arms, $5$ Legs, $6$ Midsection
Range of Motion: Strengthen the muscle through its entire range of motion (ROM).
Overload: a stressor (weight) greater than what is normally encountered in order to stimulate muscle development and produce a training effect.
Specificity: training benefits reflect the particular limbs and muscle groups worked
Progression: it is necessary to gradually increase the resistance (weight) used in order to agree with the 1st principle (overload)
Rest: Allow muscles to rest $48\ hours$ before working out again.
Form and Position: Proper positioning is important in maintaining the correct alignment of the skeletal system and in positioning the exercised muscles for maximum force development.

Weight Training Fundamentals

Resistance: The force acting against the movement of the exercise (dumbbell, cables, gravity).
Repetition (Rep): One complete movement of an exercise
- 4 stages: $1$ . start, $2$ . concentric contraction (flexion), $3$ . mid-range, $4$ . eccentric contraction (controlled extension)
Repetition Maximum (RM): The number of reps an individual exercise is performed at a certain weight
- Example: $10$ reps at $15\text{ lbs}$ = 10\RM\at 15\text{ lbs}
1RM: the maximum weight that someone can lift in a given exercise - the maximum weight you can lift only once without a break

Orientation to Weight Training (overview)

Page 2 Concepts (Sets, Spotting, Tempo, Breathing, ROM)

Set: The number of times a series of repetitions is performed
- Example: $10$ repetitions would be $1$ set of $10$ → $3$ sets of $10$ reps (3x10) = 10 reps - rest - 10 reps - rest - 10 reps
- An exercise is generally composed of $2-3$ sets
Spotter: Assist someone who is lifting weights. Primary responsibilities:
1. Prevent injury to the lifter or anyone nearby
2. Assist with proper execution (e.g., bringing a heavy weight into the starting position)
3. Stress proper form and provide verbal encouragement
- Guidelines: during most exercises, come from beneath the weight (not over it) to prevent the weight from falling on the lifter. While spotting, allow the lifter to do as much lifting as possible on his/her final repetition.
Positive and Negative Phase of Exercise:
- Positive Work: raising the weight
- Negative Work: lowering the weight
- Note: the negative portion is just as important as the positive. Since lowering is easier, lifters may let gravity do most of the work. Emphasize both movements with the positive taking $2\ seconds$ and the negative $4\ seconds$ . Each lift should therefore take $6\ seconds$ .
Control the Speed of the Weight:
- Do not throw the weight or use ballistic movements. Momentum reduces fiber recruitment and overall fitness improvement.
- The purpose is to build strength, not to become skilled at throwing weight.
Breathing:
- Breathe freely to supply working muscles with oxygen and reduce cramping risk.
- Exhale during the exertion phase (moving the weight away from the body) and inhale during the relaxation phase (lowering the weight toward the body).
Exercise through a Full Range of Motion (ROM):
- Flexibility is the ability of a joint to move through a full ROM.
- The primary factor affecting ROM is the musculature around the joint.
- Muscles worked through a full ROM retain elasticity; skipping ROM can cause tightening and loss of ROM.

Page 3: Isometric, Isotonic, Isokinetic, and Types of Resistance Training

Isometric Training:
- Static contraction of a muscle without any visible joint angle change.
- Gains occur only at the angle used during the exercise (e.g., plank, wall sit).
Isotonic Training:
- Most common form of strength training.
- Load stays constant through the entire ROM.
- Involves concentric and eccentric contractions.
- Example: Bicep curls with dumbbells.
Isokinetic Training:
- Requires specialized equipment (often used in rehab).
- Load stays constant, but speed of movement and amount of resistance are controlled by equipment.
- Example: Chest flyes on the Pec Deck.
Types of Resistance Training:
- Isometric Training (static contractions)

Page 3: Components of a Workout Program

Warm-Up:
- Prepares the body by stimulating heart and lungs and increasing blood flow to working muscles.
- Increases internal body temperature, which improves elasticity and extensibility of muscle tissue.
- Moderate, low-intensity activity for $5-10\text{ minutes}$ with general/large muscle movements that are continuous (e.g., running, walking, cycling).
- Includes dynamic stretching.
Main Workout:
- Consists of resistance training exercises (both aerobic and anaerobic) or aerobic exercises, or a combination of both, depending on the plan.
Cool Down:
- Returns the body to homeostasis and lowers intensity gradually.
- Aids in returning blood from extremities and working muscles back to the heart.
- Minimizes soreness and tightening after workout.
- Static stretching and/or light activity (e.g., walking) are good examples.
- Should last $3-5\text{ minutes}$ .

Page 4: Goals, Reminders, and Women

GOALS OF YOUR PROGRAM

Toning: Reps $12-15$ , Sets $3-5$ , Rest between Sets $30-90\ seconds$
Strengthening: Reps $1-6$ , Sets $1-3$ , Rest between Sets $1-3\ minutes$
Endurance: Reps $7-11$ , Sets $3-5$ , Rest between Sets $30-90\ seconds$

REMINDERS

Balance your strengthening program with aerobic activity. Aerobic (cardio) exercise should be done $150\ minutes$ per week at a moderate intensity for maintenance of health and fitness.
An ideal exercise program will incorporate aerobic activity, resistance training, and flexibility exercises.
Proper nutrition is very important to support your exercise program and promote a healthy lifestyle.
Drinking water before, during, and after exercise is important to keep your body from dehydrating.

WHY WOMEN NEED WEIGHT TRAINING

Ten reasons why women need to take weight training seriously:
1) You will lose more fat than you’ll gain in muscle.
2) Your new muscle will help you fight obesity. (Resting metabolic rate increases as muscle mass increases.)
3) You’ll be a stronger woman. Extra strength helps with daily activities.
4) Your bones will benefit. Weight training increases bone mineral density — fighting osteoporosis.
5) You will reduce your risk of diabetes.
6) You will fight heart disease. Weight training improves cholesterol profile and blood pressure. Exercise should also include cardio and flexibility.
7) You will beat back pain and fight arthritis.
8) You will be a better athlete. Weight training improves athletic ability and reduces injury risk.
9) It will work no matter how old you are.
10) You will strengthen your mental health!

Page 5: Weight Training Definitions (Glossary)

Abduction: movement of a body part away from the middle of the body
Adduction: movement of a body part toward the middle of the body
Concentric Contraction: when the muscle fibers shorten as tension develops
Eccentric Contraction: when the muscle fibers lengthen, such as when the weight is lowered through a range of motion
Extension: a body part going from a bent position to a straight position
Flexion: opposite of extension; body part going from straight to bent
Rotation: movement of a body part along its own axis (turning/twisting)
Supination: rotation of the hand and forearm so that the palm faces forward
Pronation: rotation of the hand and forearm so that the palm faces downward
Plantar Flexion: movement of the ankle where the angle increases between the foot and the lower leg
DorsiFlexion: movement of the ankle where the angle decreases between the foot and the lower leg
Elevation: raising a body part to a more superior position
Depression: pulling down a body part to a more inferior position
Agonist: muscle directly responsible for the movement of a body part
Antagonist: muscles that contract the agonist; the four major antagonist muscle groups are:
- Chest/Upper Back
- ABS/Lower Back
- Biceps/Triceps
- Quads/Hamstrings
Atrophy: withering away (decrease in size and strength) of a muscle
Hypertrophy: increase in size of a muscle fiber
Barbell: long bar with detachable weights
Dumbbell: smaller weights ranging from $1\ lb$ to $80\ lb$
Lean Body Mass (LBM): everything in the body except fat; $50-60\%$ of LBM is water
Overload Principle: essential to gain muscular strength and/or endurance; to gain strength, increase resistance (weight); to gain muscular endurance, increase repetitions
Synergistic Muscles: muscles that work together (e.g., when bench pressing, the pecs, the anterior deltoids and the triceps all work together)

Page 6: Weight Room Safety Procedures and Rules

$1.$ The weight room may only be used by students properly instructed by a staff member of the school. Supervision will be provided each day.
$2.$ No Horseplay! Immature behaviour is dangerous to yourself and others; HORSEPLAY WILL NOT BE TOLERATED.
$3.$ No food or drink (other than water) is allowed in the weight room.
$4.$ You may injure yourself or damage a machine if you use a machine incorrectly. When in doubt, ask for help.
5.$ For free weights, always use a spotter. A spotter’s responsibilities include preventing the lifter from dropping the weight and keeping the weight moving smoothly through the entire range of a rep.
6. Do not arch your back. Keep your back flat on the bench when exercising.
7. When finished with dumbbells or other equipment, return them to their proper place to prevent trips or injuries.
8. Always use a collar on barbells to prevent weights from falling off.
9. $Be extremely careful with the leg press. Do not bend your legs below$ 90^ ext{o} and never LOCK your knees when extending.
10. Use machines only for their intended use. Keep fingers clear of the weight stacks when the stack is being lifted. Do not slam the weight stacks.
11. Do not overtrain. Muscles need rest to rebuild. Do not train the same muscle group on consecutive days.
12. Be aware of other people in the room. Stay clear of people using free weights.
13. Do not hold your breath while working out. Breathing is essential. Improve your breathing skill.
14. Control the weight during every rep. Explosive jerky reps may cause damage to muscles/joints.
15. $A cardiovascular warm-up is required prior to every workout. This should last for a minimum of$ 5-10\ minutes$$ followed by a light stretch. Every workout ends with a full-body cool down/full-body stretch.