Weight Training

THE TRUTH ABOUT HOW IT WORKS

Muscles consist of many muscle fibers (cells) connected in bundles

Muscle fibers are made up of myofibrils Strength training increases the number

of myofibrils and the size of muscle fibers = hypertrophy

Inactivity reverses the process = atrophy

MUSCULAR SYSTEM

*Notice the bundles of fibers that comprise the muscular system.

THE TRUTH ABOUT THE RESULTS

Increased muscle mass and size of muscle fibers

Increased utilization and coordination of motor units

Increased strength of tendons, ligaments, and bones

Increased storage of fuel in and blood supply to muscles

Improvements in blood fat levels and biochemical processes

THE TRUTH ABOUT THE BENEFITS

Improved performance of physical activities

Injury prevention Improved body composition Enhanced self-image and quality of life Improved muscle and bone health with

aging Prevention and management of chronic

disease

THE TRUTH ABOUT THE METHODS

Static (isometric) exercise = muscle contraction without a change in the length of the muscle

Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle Concentric contraction = muscle applies force as

it shortens Eccentric contraction = muscle applies force as it

lengthens

THE TRUTH ABOUT THE METHODS (CONT.) Constant resistance = constant load throughout a

joint’s range of motion Variable resistance = changing load to provide

maximal resistance throughout a joint’s range of motion

Eccentric loading = placing load on a muscle as it lengthens

Plyometrics = sudden eccentric loading and stretching followed by a concentric contraction

Speed loading = moving a load as rapidly as possible Isokinetic exercise = exerting force at a constant

speed against an equal force

THE TRUTH ABOUT THE EQUIPMENT

Choosing equipment: Weight machines versus free weights Resistance is provided by both types Exercise machines

Safer, convenient, and easy to use Free weights

Require more care, balance, and coordination Strength transfers to daily activities

THE TRUTH ABOUT FITT

Frequency = days per week Intensity = amount of resistance Time = number of repetitions and sets Type = strength training exercises for

all major muscle groups

FITT PRINCIPLE FOR STRENGTH TRAINING

THE TRUTH ABOUT THE ROUTINE

Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform

Cool down after weight training, relax for 5-10 minutes, lower your heart rate

THE TRUTH ABOUT MAKING PROGRESS To start: Choose a weight with which

you can do 8–12 repetitions with good form

To progress: Add resistance when you can do more than 12 repetitions for 3 sets

Maintain good form at all times Track your progress

EXERCISES

Bench Press. Lie flat on your back on the bench With your arms locked out, take the bar off the uprights. Slowly lower the bar to the chest. Stop. Press the bar up and slightly towards the eyes. DO 3 SETS 8-12 reps.

EXERCISES

Calf Raises. Drop the balls of the feet to the lower portion of the peddles or foot plate on the leg press machine. Press the feet against the pedals until the legs are straight and locked. Press the toes forward as far as possible under resistance while maintaining the straight and locked position of the legs. Repeat

EXERCISES

Leg Extensions. Sit in an upright position on the leg extension machine. Place the toes of the feet under the lower bar. Extend the legs up to a straight and locked position. Lower to a 90 degree angle. Repeat

EXERCISES

Lie on your stomach on the leg curl machine. Place the Achilles (back of the areas of the heal) under the top bar of the leg curl machine. Be sure the patellas (knee caps) are off the pad of the machine. Curl the legs up to 90 degrees. Lower the legs to the straight position.

There are also leg curl machines that you can sit up on. On the sit leg curl machines, you pull the legs down to 90 degrees and straighten up.

THE TRUTH ABOUT SAFETY

Use proper lifting techniques Use spotters with free weights Be alert for injuries Be aware of your surroundings