Transcript File
Weight Training
Fitness
Term 2
Open book quiz
15
Test on weight training
Participation in workouts (rubric)
Total of marks in term
Calculate % of Total mark on 115
20
80
115
Fitness Workout Rubric
Weak
1 - 50
Neglects to WORKOUT- Often UNPREPARED for Workout (4
no UNIFORMS). Constantly off task- workouts are always
incomplete
Satisfactory
51- 65
Generally participates in workouts- prepared for class Most
of the time (2-3 no UNIFORMS). Will participate and
complete all workouts with LITTLE EFFORT. “Going through
the motions”
Very Good
66 - 76
PARTICIPATES in all workouts -ALWAYS PREPARED (1
UNIFORM MISS ONLY) - WILL finish all the workouts (every
Exercise is DONE) WITH EFFORT
Excellent
77- 80
Participates in all workouts- ALWAYS prepared (NO
UNIFORM MISSES)- Completes all workouts (every exercise
is done) 100 % Effort is a leader in the weight room Achieves the “overload” principle in every workout.
3
What is Weight Training?
Strength Training is a specialized form of physical
conditioning. Different from the competitive sports of
weightlifting (Olympic), powerlifting, and body
building.
Strength training: program of exercises designed to
increase an individual’s ability to exert force
Benefits of Strength Training
Increase in Metabolic Rate: Causing the body to burn
more calories throughout the day
Increase and Restoring Bone Density : Inactivity and
aging can lead to a decrease in bone density and
brittleness. Studies have shown that strength training
can lead to an increase in bone density and prevent
Osteoporosis
Benefits – Cont.
Injury Prevention: A wide variety of sports- related or
life related injuries can be prevented by strengthening
muscles and joints.
Increase in Lean Muscle Mass, Strength, Power and
Endurance: Everyone can benefit from being stronger.
We can work harder, play more, workout longer
Benefits- cont.
Improved Balance, Flexibility, Mobility and Stability:
Stronger more resilient muscles improves our balance,
which means more comfortable living & fewer falls and
accidents.
Decreased risk of Coronary Disease:
Decrease in cholesterol and lowering blood pressure
Benefits cont.
Rehab & Recovery: One of the best ways to heal many
types of injuries is to strengthen muscles surrounding
the injured area. The stronger the muscles the quicker
the healing process.
Benefits cont.
Enhanced Performance in Sports: No matter what your
sport is, performance can be improved
Movie sst training
Benefits cont.
Aging Gracefully: Keeps us alive and vibrant. Training
ensures seniors that they can continue to participate in
everyday activities.
Feeling & Looking better: Stronger muscles and joints
can have a dramatic impact on posture and leaner
toned muscles tend to make everyone feel better about
their appearance.
Types of Weight Traininig
Muscular Endurance Training: ability of a muscle or
group of muscles to sustain repeated contractions
against a resistance for an extended period of time
(reps)
Load : % of 1 rep max (the most you can do 1 time for a
specific exercise) – 40 to 60 %
Types cont.
Reps per set: 15 to 20
Sets per exercise: 2 to 4
Rest between sets: 1 to 2 min.
Training Sessions per week: 2 to 6 (usually 3 or 4)
Types Cont.
Strength Training: muscle's ability to generate force
against physical objects. In the fitness world, this
typically refers to how much weight you can lift for
different strength training exercises. Should have a
good knowledge of exercises and has been in a weight
training program for 5 to 8 weeks.
Load: 80 – 90% - 1 rep max
Types cont.
Reps per set: 1 to 5
Sets per exercise: 4 to 7
Rest between sets: 2 to 5 min.
Training sessions per week: 3 to 6
Types cont.
Hypertrophy: Training for muscular size. Not used
much in weight training.
Load: 60 – 80 % of 1 rep max.
Reps per set: 6 – 12
Sets per exercise: 4 to 8
Types cont.
Rest between sets: 2 to 6 min.
Training Sessions per week: 4 to 6
Types cont
Power - emphasis on explosive power. This may be
achieved through dynamic exercises which
utilize lighter weight and alternating repetition
patterns.
Load: 45 – 55 % 1 rep max. Speed of movement
Reps per set: 4 – 5
Sets per exercise: 3 - 5
Types cont.
Rest between sets : 2 – 3 min
Training sessions per week: 3 -6
Types cont.
Sport Specific – Functional training: being prepared
for the movements in a specific activity or sport.
Related movements that mimic certain aspects of the
movement which can be specialized in and put
together .
Load: 45 – 55 % 1 rep max
Reps per set: 5 to 8 – or time based-
Types cont
Sets per exercise: 4-5
Rest between sets : 30 sec – 3 min
training sessions per week: 3 to 6
Types cont.
Circuit Training:
Utilizes a group of 6 to 10 exercises that are completed one
exercise after another. Each exercise is performed for a
prescribed time period or specific number of repetitions
before moving on to the next exercise.
High reps with small weight – (endurance)
Circuit cont.
The exercise within each circuit are separated by brief, time
rest intervals, and each circuit is separated by longer rest
period.
Types of Circuit Training:
Aerobic Training
Combination of Aerobic and Weights
Sport Specific
Weight training
Goal:
Improve general health and fitness, sport endurance, burn fat,
improve sport specific movements.
Pros:
Highly efficient form of training
More work in same period of time
Train many muscle groups at the same time – in 1 workout
Cons:
Hard to go through the circuit in “normal” gym setting
Some experts are critical as to the aerobic benefits
when combining weights & aerobics – as a way to
workout cardiovascular endurance
Sample workout:
Work
25 sec
10 exercises
Rest between exercises Circuits Rest
30 sec
2
1 min
OR
15 reps
0
4
2 min
Example of weight training circuit
Work out:
Total body: perform each exercise for 15
reps- Rest between exercise = 0 to 10 sec. Between
circuits= 3 min. 3 circuits.
45 min to complete
Exercises:
1. Warm up – skip rope 100 reps X 4 – 30 sec rest
Weight work out - Circuit
1 . Dumbbell press (chest)
2. Leg lunges with dumbbells
3. Dumbbell shoulder press
3. crunches (abs – core)
back hyper extension (lower back)
5. Dumbbell tricep kick back
6. Dumbbell bicep curls
7. Dumbbell row (upper back)
How to begin
- Start with a program that works ALL muscle groups- non
-
consecutive days a week (never work the same muscle 2 days in
a row)
Warm up 5-10min of light cardio
1 – 3 exercises for each muscle group. Make sure that all muscle
groups are worked
Between 15 to 20 reps & 1 to 3 sets (Endurance)
Challenge yourself – not kill yourself: For the first few
workouts learning the movements and knowing how much
weight to use.
Gradually increase weight each week
After 6 to 8 weeks of consistent training, change your
routine to avoid plateaus.
Sample of Program (start)
Workouts per week. 4 – 2 day split
Day 1 - Mondays and Thursdays
Day 2 – Tuesdays and Fridays
Day 1 : Chest – Back – Triceps – Core/stability
Day 2 : Legs – Shoulders – Biceps – Core/stability
Sets per exercise: 1
Reps per set: 15
Exercises per body part: 4
Day 1 Monday - Thursday
Body part
exercise
Warm up
Dymanmic
Core
Syracuse
abs series
Chest
set
reps
weight
______
_______
3
8
_______
Bench Press 1
15
100
Peck deck
1
15
25
Incline
press
1
15
40
Med. Ball
push up
1
15
_______
_______
Body part
exercise
set
reps
Weight
back
Back hyper
extension
1
15
_________
Lat Pull down 1
15
80
Dumbbell
Row
1
15
25
Machine trow
1
15
50
Press down
straight bar
1
15
25
Press down
Ropes
1
15
25
Dumbbell
kick back
1
15
15
triceps
Body part exercise
triceps
set
Dumbbell 1
overhead
press
reps
weight
15
20
Day 2 – Tuesday - Friday
Body Part
Exercise
Set
Reps
Warm up
Skip rope
3
100
Weight
Core stability Plank circuit 3
Legs
squat
1
15
100
Leg
extension
1
15
45
Leg curl
1
15
35
Abductor/
Adductor
machine
2***
15
20/15
Body Part
Exercise
Shoulders
Biceps
Set
Reps
Weight
Dumbbell
1
shoulder press
15
20
Upright row
1
15
20
Shoulder
shrug
dumbbells
1
15
25
Dumbbell
lateral raise
1
15
15
Straight bar
curl
1
15
20
Dumbbell curl 1
15
15
Machine curl
1
15
40
Preacher curls 1
15
25
How to set up your own weight training
program
Goal +F.I.T.T. Principal
1.
Why do I want to Start weight training?
2. Frequency: How many times can I realistically get to
the gym? (how many muscle groups you will train in
one workout)
3. Intensity: How much weight do I do per exercise?
4. Time/Sets: How many sets/ reps do I do per body part?
5. Type: what exercises do I work on to achieve my goal
Possible Test question
30 year old – never weight trained before wants to start
a weight training program. With work and family
commitments, he can only workout 3 times per week.
His goal is be in “better shape”
Using the F.I.T.T. Principal come up with a program
that will help this individual