The Principles of Training Are Overload, Progression and Specificity

Weight Lifting Study Guide 2015-2016

The principles of training are overload, progression and specificity.

Overload refers to placing greater demands on the body.

 Frequency, intensity, time and type (FITT) are the ways you can overload the body

Frequency is often you exercise.

Intensity is how hard you exercise. Ex. In weight training you can increase intensity by adding more weight, more sets, negative emphasis, drop sets and etc.

Time is how long you exercise.

Type is the specific exercise that you will be doing.

Progression is a gradual increase in weight over time.

Specificity states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill. Ex. Deadlifts and squats will increase strength in the posterior chain

Spotting - The idea behind spotting is not to lift the weight for the lifter (that defeats the purpose completely,) but rather to be there to support proper form as you allow your lifter to “struggle” through weights that he or she might not be able to manage safely alone. As you spot, let the lifter fight through the “sticky spots” a bit and do not lift anything for him or her. You can assist when he or she actually does get stuck or slow a great deal in several ways. This relationship between the spotter and the lifter is in fact is the biggest benefit to the lifter’s strength building and is your biggest role.

The Spotter Stance- Spotters should use a widened split stance to create a larger base of stability. Maintain a tight and upright trunk and core, and adjust your hand placement according to the lift. Make sure both you and your lifter know what you are about to do by establishing the rep range and the goal ahead of time

 The most important component of a weight training program is being safe.

 The Spotters job is to make sure that the lifter is performing the lift safely

 Always keep your hands below the bar

Warm-up & Cool-down

A proper warm-Up will increase blood flow to the working muscle which will result in a decrease in muscle stiffness.

An appropriate cool-down will decrease the potential for muscle soreness.

Work-Out

A repetition (reps) is completing an exercise one time.

A group of repetitions is called a set.

1 rep max- used to determine the strength of an individual in a specific lift.

It is best to train larger muscle groups first because the smaller ones act as stabilizers. These stabilizers assist when lifting heavy weight and training your larger muscle groups.

To gain muscular strength a workout that has high weight and low reps is best.

To gain muscular endurance a workout that is lower in weight but higher in reps is best.

Push-downs, dips, nose-breakers and triceps extensions help to build the triceps muscle.

Barbell curls, dumbbell curls, and reverse grip bent over rows help to build the biceps muscle.

A Deadlift is performed by lifting a loaded barbell from the ground to the hips then lowered back down again. It helps to strengthen the hamstrings muscle which is part of the Posterior Chain

Squats are designed to work the quads and hamstrings. Bench press has 5 points of contact: both feet flat on floor, butt on bench, back on bench, and head on bench.

Benefits of weight training

 makes the heart stronger and more able to function

 improved muscular endurance

 improved quality of life

 reduces your risk of disease

 improves the ability to fall asleep and sleep well

 increases energy and mental acuity

 makes your body stronger and more able to function