Weight Lifting Study Guide
SAFETY PRECAUTIONS
Warm-up sufficiently before beginning to lift. The warm-up should include movements which will warm/loosen up the arms, shoulders, back, and legs.
NEVER LIFT "FREE WEIGHTS" WITHOUT HAVING A SPOTTER TO HELP YOU!
TERMINOLOGY
Repetitions - Number of times you perform a particular lift without rest in between.
Set - Series of lifts with rest periods in between. Better known as "A group of repetitions"
Muscular Strength - Is the force a muscle group can exert against a resistance in one maximal effort. (EX. 1 Rep Max of Bench Press)
Power - the amount of work performed per unit of time. The two components of power are strength and speed. (e.g. jumping or a sprint start)
Muscular Endurance - Is the ability of a muscle group to perform repeated contractions against a light load for an extended period of time. (EX. How many pushups until failure)
Concentric phase - Shortening of the muscle
Eccentric phase - Lengthening of the muscle
Superset - Performing two different exercises without any rest in between them.
Triset - Performing 3 different exercises without any rest in between them.
Complex - Using a barbell to complete multiple exercises without putting the bar down.
Circuit - Performing multiple exercises with little or no rest.
Anterior - At or near the front of the body (front view)
Medial - Nearer to midline (side view)
Posterior - At or near the back of the body (back view)
Olympic Barbell - Weighs 45 LBS
Hypertrophy - an increase in size of skeletal muscle through an increase in the size of its component cells.
Atrophy - A decrease in the mass of the muscle; it can be a partial or complete wasting away of muscle. When a muscle atrophies, this leads to muscle weakness, since the ability to exert force is related to mass.
HIIT- High-intensity interval training- Best way to burn fat. Example (30 seconds walk, 30 seconds sprint. Repeat 8 times)
FITT - Frequency, Intensity, Time, Type
Overload Principle - A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change.
Plateau - Reach a state of little or no change after a time of activity or progress. EX. ( Stop making gains on bench press)
Isolated - An exercise that focuses on what muscle group.
Compound - An exercise that involves multiple muscle groups.
Rep Ranges for different goals
Strength - 2-6 reps
Hypertrophy - 8-12 reps
Endurance - 12-15 reps
SAFETY PRECAUTIONS
Warm-up sufficiently before beginning to lift. The warm-up should include movements which will warm/loosen up the arms, shoulders, back, and legs.
- Do not interfere with any one who is lifting weights unless you are their spotter.
- Keep poundages to a minimal until you are familiar with your ability and the technique of the specific type of exercise
- Never wear rings or jewelry while lifting.
NEVER LIFT "FREE WEIGHTS" WITHOUT HAVING A SPOTTER TO HELP YOU!
- Do not load or unload an "open bar" without partially loading or unloading the opposite side.
- Weights will break. Do not drop or bang the weight. If something is broke-tell the instructor
- Return all unused weights back where you found them, so they will not be a hazard to any other lifters.
- Know your limitations on how much you can successfully lift.
- Individuals with heart problems, hernia or weak abdominals should avoid heavy lifting.
- NEVER HOLD. YOUR BREATH AS YOU LIFT - this increases the blood pressure by compressing the blood vessels. Exhale as you lift the weight and inhale as you lower it.
TERMINOLOGY
Repetitions - Number of times you perform a particular lift without rest in between.
Set - Series of lifts with rest periods in between. Better known as "A group of repetitions"
Muscular Strength - Is the force a muscle group can exert against a resistance in one maximal effort. (EX. 1 Rep Max of Bench Press)
Power - the amount of work performed per unit of time. The two components of power are strength and speed. (e.g. jumping or a sprint start)
Muscular Endurance - Is the ability of a muscle group to perform repeated contractions against a light load for an extended period of time. (EX. How many pushups until failure)
Concentric phase - Shortening of the muscle
Eccentric phase - Lengthening of the muscle
Superset - Performing two different exercises without any rest in between them.
Triset - Performing 3 different exercises without any rest in between them.
Complex - Using a barbell to complete multiple exercises without putting the bar down.
Circuit - Performing multiple exercises with little or no rest.
Anterior - At or near the front of the body (front view)
Medial - Nearer to midline (side view)
Posterior - At or near the back of the body (back view)
Olympic Barbell - Weighs 45 LBS
Hypertrophy - an increase in size of skeletal muscle through an increase in the size of its component cells.
Atrophy - A decrease in the mass of the muscle; it can be a partial or complete wasting away of muscle. When a muscle atrophies, this leads to muscle weakness, since the ability to exert force is related to mass.
HIIT- High-intensity interval training- Best way to burn fat. Example (30 seconds walk, 30 seconds sprint. Repeat 8 times)
FITT - Frequency, Intensity, Time, Type
Overload Principle - A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change.
Plateau - Reach a state of little or no change after a time of activity or progress. EX. ( Stop making gains on bench press)
Isolated - An exercise that focuses on what muscle group.
Compound - An exercise that involves multiple muscle groups.
Rep Ranges for different goals
Strength - 2-6 reps
Hypertrophy - 8-12 reps
Endurance - 12-15 reps