WEIGHT TRAINING

WARM UP

Purpose of a warm up: To increase blood flow to all working

cells and muscle tissue To physically increase muscle

temperature to reduce risk of injury to joints, tendons and muscles

THE “CORE”

Muscles that support the trunk and pelvis

Strong core muscles decrease the risk of back pain and injury

Increase sport performance

FUNCTIONAL BENEFITS OF WEIGHT TRAINING

Increased muscle strength and endurance

Increased power Increased muscle tone Increased tendon and ligament strength Increased resting metabolism which

helps with weight loss

HEALTH BENEFITS OF WEIGHT TRAININGFrom a health standpoint, increasing strength

helps to increase or maintain muscle and a higher resting metabolic rate

promotes weight loss and maintenance lessens the risk for injury prevents osteoporosis reduces chronic low-back pain reduces arthritic pain aids in childbearing improves cholesterol levels promotes psychological well-being

may help lower blood pressure and control blood sugar

Change in Body Composition With Aerobic & Strength Program

•Strength-training combined with aerobic exercise decreases fatty tissue around muscle fibers•This decrease is often greater than the amount of muscle hypertrophy•Losing inches but not body weight is common

BODY COMPOSITION

MAJOR MUSCLES OF THE HUMAN BODY

EXERCISE TERMS Range of motion- (ROM)

The amount of motion available to a joint. Exercises should be performed with a full range of motion.

Isometric- a contraction in which there is no movement.

Dynamic- a contraction where there is movement of a joint or joints.

Flexion- Decreasing the angle of a joint. Extension- increasing the angle of a joint. Abduction- movement away from the mid-

line of the body. Adduction- Movement toward the mid-line of

the body.

EXERCISE PRINCIPLES

Reversibility: If you don’t use it, you lose it. Stopping a

training program will cause the muscles to decrease in strength and atrophy

Overload: You must progressively increase the

work load on a muscle or muscle group as the muscle becomes stronger.

You can increase the weight lifted, the repetitions, the sets or increase the speed of contraction