Download Weight Training Power Point

NOTRE DAME
Weight Training
Benefits
 by increasing your strength you will increase your
capacity to perform everyday tasks more easily.
 strength training will also increase your muscle mass
and decrease your body fat which will improve your
body composition and physical appearance.
 strength training can reduce the frequency and
severity of injuries.
 there are also psychological benefits as well such as:
increased mental alertness, self-confidence and selfesteem.
Types of Muscular Contractions
There are three different types of muscle
tissue: cardiac, smooth and skeletal.
Skeletal muscle acts across your joints to
produce movement so this will be our focus.
There are three types of muscular
isometric
concentric and
contractions: __________,
_________
eccentric
_________.
A concentric contraction is one in which a
shortens against a load.
muscle ________
An eccentric contraction is one in which a
lengthens against a load.
muscle _________
An isometric contraction is one in which there
no change in the overall muscle-tendon
is _________
length.
The Major Muscles
600 muscles in the human body .
 There are more than ___
 The major muscles can be organized into these nine areas:
____,
hip __________,
upper legs __________,
lower legs
_____,
torso _________,
upper arms
abdominals
lower arms __________,
lower back and ____.
neck
_________,
_________
 Your hip region is made up of three major muscle groups:
buttocks _________
adductors and _________.
iliopsoas
the ________,
 The two major muscle groups of your upper legs (or thighs)
hamstrings and __________.
quadriceps
are the __________
calves and _____
dorsi _______
flexors
 The _______
are the two major muscle
groups in your lower legs.
chest
 The three major muscle groups in your torso are the _____,
upper back
shoulders
_____
____ and _________.
 The two major muscle groups of the upper arms
biceps and _______.
triceps
are the ______
forearms
 The _________
are the major muscles in your
lower arms.
 The abdominal muscles are comprised of the
rectus _________,
abdominis
obliques
transversus
______
________
and ___________
abdominis
_________.
 The most important muscles in your lower back
erector
spinae
are the _______
______.
 The major muscles of the neck include the
trapezius and ____
sternocleidomastoideus
_______
_________.
Physiological Overload
 Any type of physical training must incorporate a
well-known foundational concept in exercise
Overload _________.
Principle
science called the ________
 It’s important for you to make your physical
training progressively more challenging in order
to provide an overload and produce further
physiological
_____________improvements.
 This is why it is so important that you keep
accurate records in your record book (duo-tang)
Genetics and Strength Potential
heredity
Genetics is the study of ________.
Because of
their genetic profile, some people make
superior
________
gains in strength and size while
inferior
others make ________
ones. This is true even
when employing an identical strength
program (doing the same exercises and using
the same number of sets and repetitions). We
all have a different potential for improving
strength and size.
Genetic factors
 A number of genetic factors determine your response
to strength training:
Muscle
Fibers
 ________________–
Your muscle fibers can be broadly
categorized as slow twitch (ST) and fast twitch (FT).
 Relative to FT fibers, ST fibers contract slower, produce
less force and have more endurance.
 Relative to ST fibers, FT fibers contract faster, produce
more force and have less endurance.
 Most muscles have a blend of about __%
ST fibers and
50
50 FT fibers but some muscle fibers have a higher
__%
proportion of one type or the other.
Muscle to Tendon Ratio
______________________The muscle organ
belly
consists of two parts: the _____
and the
tendon
______.
The potential for a muscle to increase
in size is related to the length of its belly and
long
tendon. Those who have ____bellies
and
short tendons have a greater potential for
_____
achieving muscular size than those who have
short bellies and ____
long tendons.
_____
Testosterone
 ________________
- testosterone stimulates
increases in strength and muscle mass. Those
high levels of testosterone have a
who have ____
greater potential to improve their strength
low levels of
and size than those who have ___
testosterone. In short, its major action is to
promote growth.
Lever Lengths
 _____________________________
- Some
individuals have lever (bone) lengths and body
proportions that give them greater leverage in
lifting weights and a greater potential for
increasing strength than other individuals.
short levers are highly favourable in most
_____
weight training exercises.
long levers are highly favourable in most
____
sports.
Somatotypes - There are three main physiques
 - _________
that are widely accepted:
Endomorphic - they have a round and soft
 ___________
physique. They have a very high percentage of
body fat without much muscle tone.
Mesomorphic - they have a heavily muscled
 __________
physique . They have an athletic build with broad
shoulders.
Ectomorphic - they have long limbs and a slender
 _________
physique. They have a very low percentage of
body fat but little in the way of muscular size.
Tendon Insertion Points
 ________________
- the farther away that a
tendon inserts from an axis of rotation, the
greater the biomechanical advantage and
strength potential.
Neurological Efficiency
 _______________________
- it has been
suggested that some individuals can recruit
higher percentages of their muscle fibers than
others which gives them a greater potential to
improve their strength.
Heritability Dictates Trainability
If two individuals perform the same strength
program, it’s highly unlikely that they’ll end up
having the same level of strength and size.
Your response to weight training is largely
determined by your genetic profile. This
doesn’t mean that there is no hope for you to
get stronger, just be realistic about it.
Your goal should be to achieve your strength
potential!
Ten Principles of Weight Training
high level of intensity is
1. Level of Intensity – A ____
necessary for maximizing your response to strength
training. For every set you perform you should exhaust
your muscles to the point where you can’t do any
proper
additional repetitions with ______technique.
2. Progressive Overload – Your muscles must experience a
increasing
workload that’s _________steadily
and systematically
throughout the course of your strength program. In
general, your muscles will respond better if the
progressions in resistance are about 5% or less.
2
3. Number of Sets – In Weight Training class we use ___
sets for all body parts except for legs where one set on
each machine is sufficient. Doing more than these
recommended sets can be detrimental to your
program as it can cause overuse injuries such as
tendinitis and bursitis as well as create other problems.
4. Number of Repetitions – In Weight Training class a
10-15 repetitions is safest for all
focus on between _____
body parts. Repetition ranges of 15-20 for the hips, 1015 for the legs and 5-10 for the torso will be safe and
effective for most of the population.
• 5. Proper Technique – It’s much safer and
more productive to raise and lower the weight
in a smooth, controlled manner without any
explosive or jerking movements. Raising the
1
2
weight in at least ___
to ___
seconds and
3
4
lowering it in at least _____
to ____
seconds is
a good indication that momentum didn’t play
a significant role in the performance of the
repetition.
6. Duration of a Workout – Generally speaking, you
should be able to complete a comprehensive
1
workout in about ___hour.
You can make your
workouts more efficient and more intense by
little
taking as ______recovery
as possible between
exercises/sets.
7. Volume of Exercises – Most individuals can
accomplish a total-body workout with 14
exercises or less. In Weight Training class the total
16 and __.
20
number of exercises ranges between __
Two exercises for your chest, back, shoulders,
triceps, biceps and abs; and four exercises for
legs
your ____.
8. Order of Exercises – The order in which you
perform your exercises is essential in
producing optimal improvements in strength
and size. Your workout should begin with
largest
exercises that involve your _______
muscles
and proceed to those that involve your
smallest
________
ones.
• 9. Frequency of Training – Intense strength training
places great demands on your muscles. In order to
adapt to this stress, your muscles must receive an
rest
adequate amount of ________
between your
workouts. Your muscles don’t get stronger during your
after your workout.
workout ... muscles get stronger _____
When you workout your muscles sufficiently they are
literally torn. Although these “tears” are quite small –
microscopic, in fact - the recovery process is essential
in that it allows the damaged muscle enough time to
repair itself. It is recommended that you weight train
4
no more than ___times
per week which allows for each
twice per week.
muscle to be trained _____
• 10. Record Keeping – If strength training is to
be as productive as possible, it’s absolutely
critical for you to keep written records that are
accurate and detailed. You should record the
sets and
weight used and number of ____
______
repetitions
___________
for every exercise you perform.
It is also important to keep track of the level
and duration of all cardio exercises as well as
the dates of your workouts.
Strength Training for Females
 Females who lift weights can make substantial
gains in strength without developing large
muscles
flexibility
_______
or losing __________.
 Most females cannot get large muscles due to
several reasons: females have a higher
ST fibers which have less potential
percentage of __
FT fibers with regards to muscle size;
than __
females have about one tenth the amount of
testosterone than males do which is directly
related to muscle size; and most females inherit
higher percentages of body fat than males.
______
Steroids
• Steroids are performance-enhancing drugs
psychological
physical
that have many __________,
_____________,
legal
and even _______
consequences.
Anabolic steroids include both the naturally
occurring male sex hormone, testosterone,
and synthetic drugs chemically related to
testosterone.
Anabolic steroids are known on the street or
in school by different names such as: roids,
juice, gym candy, pumpers, stackers.
• What are the Side Effects?
• Physical Appearance – severe acne of the face
and body and hair loss can occur. Females can
experience more body hair, smaller breasts, a
deeper voice and a larger clitoris.
• Physical Health – if you inject steroids and
share your needles or vials, you can become
hepatitis
HIV
infected with _________
B and C or ____.
You
may also develop high blood pressure,
damage to your liver (and liver cancer), kidney
damage, and high cholesterol which can lead
heart attack
stroke
to a ____________or
_______.
• Reproductive Health - In boys and men
shrunken testicles leading to impotence can
sperm production. In
occur as well as impaired _____
girls, steroid use can cause irregular periods.
infertility
In both boys and girls, it can cause _________.
• Psychological Health – you can experience
uncontrollable bursts of anger and
aggressiveness, or even violence, which is
roid rage
known as “_________”.
You can experience
depression, mood swings, nervousness, or
edginess. You can even impair your learning
and memory.
Types of Body Fat
• Body Fat can be divided into two categories:
• Essential fat and Storage fat.
• Essential fat - is necessary for normal, healthy
functioning. It is stored in small amounts in
your bone marrow, organs, central nervous
system and muscles.
• Storage fat – there are two types of storage fat
called Subcutaneous fat and Visceral fat.
• Subcutaneous fat – the type of fat you can see
on your body, it is the type of fat you can
pinch and feel with your hands. In certain
places it may be thicker than others, such as
belly and ______.
thighs
around the _____
In order to live
a healthy life and sustain our internal
functions, the human body needs a moderate
amount of subcutaneous fat. However,
subcutaneous fat is also responsible for
obesity
________
and dangerous health behaviours.
• Visceral fat – this is the more dangerous type
of fat as it is far more difficult to lose than
subcutaneous fat. It is found deep within the
torso and surrounds your major organs such
heart and the ______.
liver
as the _____
Unfortunately
visceral fat is responsible for many different
ailments such as heart disease, high
cholesterol, diabetes, breast cancer and
dementia.
Conclusion
• Eating balanced, nutritious meals, combined
with regular physical activity and proper sleep
allows numerous benefits. It enables you to
achieve and maintain a healthy body weight,
have more energy, and have better overall
health.