Sophomore Weight Training Study Guide Benefits of Strength Training Improved physical appearance Improved physical capacity – increases the ability to do work Improved metabolic function – during a high intensity strength training session, one’s heart rate, blood pressure, and metabolic rate increase Reduces the risk of injury Reaching one’s own strength potential Safety Procedures Before lifting, always allow a minimum of five minutes for stretching and adequate calisthenics. When lifting weights, never drop them. Set them down gently. Check the area you are lifting in for obstacles or other students lifting. When using bar weights, always have a spotter. Principles Involved in Strength Training Concentric Contraction – shortening of the muscle (positive portion of the exercise) Eccentric Contraction – lengthening of the muscle (negative portion of the exercise) Muscular Strength – the ability of a muscle group to apply force against resistance one time. Muscular Endurance – the ability to repeat muscle movement for a period of time. Overload Principle – once the muscle has adapted to a resistance, an increase is necessary to produce additional gains. Four possible methods can be used to increase the difficulty of a workout: 1. increase the resistance 2. increase the repitions 3. increase the number of sets 4. decrease the recovery period or rest intervals between sets Strongest point of a muscle contraction is 90 degrees. Weight Lifting Techniques 1. When lifting, it is important to go through a complete, full range of motion to develop or maintain muscle flexibility. This is done by a full flexion and extension of the joint being used. 2. When lowering the weights, don’t let gravity bring the weights down. It is very important to let the muscle lift and lower the weight through the full exercise. 3. Workouts should be done every other day. A student should set up an alternating day program of lifting. 4. When beginning the workouts, start out with the light weights; and as you progress into the routine, you should gradually increase the weights per set. 5. Breathing – proper breathing increases the blood flow to the muscles to prevent rapid fatigue and helps the recovery. Pattern – inhale on the lengthening phase (negative) and exhale on the shortening phase (positive). 6. When you weight train with intensity, you break down the muscle fibers that you are training. By taking a day off you give your muscles a chance to recover and grow back bigger and stronger. That is why it is important not to train the same muscles heavy and hard two days in a row. Development of Weight Training Programs Determine the purpose of the program (strength or endurance gains) Determine the type of program (isometric, dynamic, isokinetic) Identify the muscle groups to be developed Order the exercises so that the same muscle group is not exercised consecutively Determine appropriate starting loads for each exercise Set guidelines for progressively overloading each muscle group Terms for Strength and Flexibility Programs 1. ATROPHY – decrease in size or wasting away of a bodily part or tissue. 2. BREATHING TECHNIQUE – exhale during the effort or lifting cycle and inhale on the return cycle. 3. CONTRACTION – the shortening of muscle fibers. 4. EXTENSION – to take a body part away from the body. To increase an angle. 5. FLEXION – to bring a body part to the body. To decrease an angle. 6. PROGRESSIVE RESISTANCE – increasing the number of repetitions in calisthenics; the resistance in weight training. 7. RECOVERY PERIOD – the rest interval time between sets. 8. REPITITION – lifting the weight one time. 9. STATIC STRETCH – slow, sustained stretching movement. 10. SET – a group of repetitions Weight Training Exercises Primary Muscles Exercises Abdominals Sit-Ups, Crunches – straight up Biceps Preacher Curls, Dumbbell Curls, Straight Bar Curls, Pull-Ups, Close-Grip Pull-Downs, Barbell Arm-Curls Deltoids Jammer, Military Press, Dumbbell Lateral Raises, Plate Raises, Bent-Over Lateral Raises Gastrocnemius Calf Raises Gluteals Leg Press, Squats Hamstrings Leg Curls Latissimus Dorsi Lat Pull-Down, Low Lateral Pull-Downs, Wide-Grip Chin-Ups, Reverse-Grip Pull-Downs Obliques-Side Abdominals Sit-ups – to the sides Pectorals Flat Bench Press, Incline Bench Press, Decline Bench Press Push-Ups, Dumbbell Press Rhomboids Rowing, Dumbbell Bent over Rowing Quadriceps Squats, Leg Press, Leg Extension, Lunges, Step-Ups Triceps Triceps Extension, French Curls, Dips .