WEIGHT TRAININGSTUDY GUIDE

WHAT IS WEIGHT TRAINING?

• Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

HISTORY OF WEIGHT TRAINING

• Weightlifting has a lengthy history. For many prehistoric tribes, the traditional test of manhood was the lifting of a special rock. The competitive lifting of stones still persists locally in Germany, Switzerland, the highlands of Montenegro, and the Basque region of Spain. • The origins of modern weightlifting competition are to be found in

the 18th- and 19th-century strong men, such as Eugene Sandow and Arthur Saxon of Germany, George Hackenschmidt of Russia, and Louis Apollon of France, who performed in circuses and theatres. By 1891 there was international competition in London.

SOME BENEFITS OF WEIGHT TRAINING

• Muscular strength• Improved muscle tone and appearance• Increased endurance• Injury prevention• Provides better support for joints

SAFETY

• SAFETY is the number #1 rule in the weight room• Components of safety in the weight room consist of:• Stretching and warming up• Maintaining proper form• Having a spotter at all times• Putting weights back in appropriate places, do not throw or toss weights to

someone• Wearing proper footwear

BASIC EQUIPMENT IN THE WEIGHT ROOM

• Free Weights – Dumbbells, Curl Bars, , barbells• Other types of equipment in our weight room• Squat Rack• Bench• Clean Platform• Pull Up Bar• Push Press Machine• Weight Plates• Weight Belt

Core Lifts

• The 3 main core lifts that we use in our weight training class are:• Bench Press - The primary muscles involved in the bench press are the pectoralis

major, triceps and anterior deltoid (front shoulder).• Squats - the squat is a compound, full body exercise that trains primarily the muscles

of the thighs, hips and buttocks, quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons

• Cleans - A full body lift that calls upon several different muscles throughout the body – Hamstings, Gluteus Maximus, Quadriceps, Calves, Back and Shoulders

• Auxillary Lifts• Arm Curls• Lunges• Dips• Pull Ups