10th Grade Physical Fitness

Weight Training

Algona High School

10 Benefits of Weight Training1. Helps lose fat by getting the furnace fired!

2. Feel strong and fit in all aspects of your life.

3. You will have more energy and sleep better.

4. You will see results quickly, and feel them immediately!

5. You won’t get bored-only boring people get bored.

6. You will have functional strength to do the unexpected.

7. You will have a stronger back and a stronger core.

8. You can train at home … or anywhere!

9. You can get rid of pain: physically, mentally and socially.

10. You build and keep stronger bones for life.

Types Of Weights

• Free Weights– Dumbbells

• Designed to be held in one hand• Can be used in conjunction w/weight benches

– Barbells• Can be used in conjunction w/weight benches• Weight Plates are usually placed on barbells to

adjust weight

– Advantages: versatility, total body workout, low cost and convenience

Types Of Weights

• Weight Machines– Used to guide you through an exercise– Some are multi-use, some isolate certain muscle– Advantages: safety, isolation of muscle

Body Weight_ Use weight of body or body part

_ Different angles produce different resistance

_ Advantages: convenience, cost, versatility

Weight Training Basics

1. Always warm up before you lift.

2. Do core lifts before auxillary lifts.

3. When in doubt, seek instruction on what to do.

4. Use full range of motion.

5. Think about order of lifts.

6. Lift slowly to prevent the rebound effect and stronger muscles from taking over for weaker muscles.

7. Breathe out during the working phase of the lift.

8. Specificity, Overload, and Progression is important

9. FITT – Frequency, Intensity, Time, and Type

10. Is your program working? Evaluate.

Definitions

• Reps: – Repetition, one complete movement of a

particular exercise

• Set:– A group of consecutive reps performed in

succession– For strength: higher weight/ 6-8 reps– For tone/sculpt: lower weight/ 15-25 reps

Weight Room Etiquette• Put all weights back after use (even if you found them in

the wrong place)• Wipe down all benches and machines after use.• Be aware that others are waiting to use the machine or

bench that you are on. Do the exercise and move on.• Do not drop the weights or let the weight plates bang

together.• Grunting or screaming out during the lift is not necessary.• The weight room is cleaned up after all classes. All need to

help.

Safety Rules• Never fool around in the weight room. Improper use can result in

physical harm.• Always use proper form/technique while lifting. If not, injury can

occur.• Make sure there are no obstructions in your lifting area.• Wear proper footwear to ensure stability. • Make sure collars are secure in the machine before you lift.• Follow proper progression of weight advancement for each exercise.• Avoid the temptation to lift as much as you can.• Concentrate on the exercise that you are performing. Do not carry out

conversations at the same time. Concentrate on breathing.• Stay in control of the lift at all times. Movements should be smooth. • Always work with a spotter for bench press, squats, leg press and any

other exercise that you need assistance with.

Anatomy Chart … Which muscles do you want to work on? (8 areas)

How to Begin• Write down your goals• What area of fitness do you need to improve on?

– -(Based on your fitness test scores)• What do you want to work on?

– -What muscles do you wish to tone/work out?• Do you play any sports or do any activities that require a specific

component of health related or skill related fitness?– -If yes, what sport/activity?– -What skill or muscle group do you need to work on?– How will you fit cardio into your workout?– Balance out your lifts, rest areas while working on others

Weight Training: How to Begin

• Plan your exercise in advance.

Follow your warm up with 2-3 minutes of stretching head to toe. Hold each stretch 12-15 seconds

Warm up: A warm up is defined as any exercise that increases your heart rate for 2-3 minutes

The following exercises can be used together to create a

total body warm-up

Muscle of the Day

• Bicep• Action: Flexes arm• Location: Upper arm anterior• Exercises to strengthen: • Free Weights: Bicep Curl, Hammer Curl,

Preacher Curl• Other Exercises: Pull Ups, Bench Press,

Push Ups http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Muscle of the Day

• Tricep• Action: Extends Arm• Location: Upper arm posterior• Exercises to strengthen: • Free Weights: Tricep Extension, Tricep

Kick-backs (lawnmower pulls), Dips• Other Exercises: Pull Ups, Bench Press,

Push Ups http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Muscle of the Day

• Quadricep (4 Muscles)• Action: Extends Leg at Knee joint• Location: Upper leg anterior• Exercises to strengthen: • Free Weights: Lunge, Squat, Wall Sit • Other Exercises: leg extension, leg press,

squat (on rack)

http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Muscle of the Day

• Hamstring (3 muscles)• Action: Flexes Leg at Knee joint• Location: Upper leg posterior• Exercises to strengthen: • Free Weights: Lunge, Squat, Wall Sit • Other Exercises: leg curl, leg press, squat

(on rack)

http://www.floota.com/images/hamstring%20muscles.jpg

http://www.abs-exercise-advice.com/abdominal-muscle-anatomy.html

Muscle of the Day

• Abdominals• Action: Flexes trunk at the waist &• aids with breathing• Location: Ribs to pelvis• Exercises to strengthen: • Free Weights: Sit ups, crunches, leg lifts • Other Exercises: Abdominal curl machine,• Stability Ball curl ups (core workouts)

http://en.wikipedia.org/wiki/Latissimus_dorsi_muscle

Muscle of the Day

• Latissimus Dorsi• Action: Extends trunk at the waist• Location: Lateral mid-back region• Exercises to strengthen: • Free Weights: bent over row, • Other Exercises: upright row, lat pull down,

pull ups,

Muscle of the Day

• Pectorals• Action: Flexes and Adducts arms• Location: Chest• Exercises to strengthen: • Free Weights: Bench Press, Flies• Other Exercises: Push ups, dips

http://en.wikipedia.org/wiki/Pectoralis_major_muscle

http://en.wikipedia.org/wiki/Trapezius

Muscle of the Day

• Trapezius• Action: Elevates shoulders and moves arms• Location: Upper back• Exercises to strengthen: • Free Weights: Shoulder shrugs • Other Exercises: Upright rows

http://www.bing.com/images/search?q=deltoids&form=QBIR&qs=n&adlt=strict#focal=14f3705c21e1c10f9b70c07eed64d937&furl=http%3A%2F

%2Fwww.beebleblog.com%2Fimages%2Fdeltoids2.jpg

Muscle of the Day

• Deltoids• Action: Shoulder movement• Location: Shoulder abduction• Exercises to strengthen: • Free Weights: Lateral & Front Arms Raises • Other Exercises: Push Ups, Chest Press

http://www.bing.com/images/search?q=gastroc&form=QBIR&qs=n&adlt=strict#focal=e19ba6a35f7a96264a6140563a9e2d25&furl=http%3A%2F

%2Fwww.microsurgeon.org%2Fimages%2Fgastroc3.jpg

Muscle of the Day

• Gastrocnemius/Soleus• Action: Heel Raise• Location: Posterior Lower leg• Exercises to strengthen: • Free Weights: Heel Raises • Other Exercises: Seated Toe Press• Standing Toe Press