Transcript Basic Information for Weight Training - Mr-Rod

Physical Education I & II
1. Fitness Acquired in the Weight Room
• 1. Prepare, not Compare
• Common
misconceptions of the
weight room
• Who can use the weight
room at TG
A. Lifestyle
• Fit people suffer from fewer diseases
• Strength Training can help prevent
such diseases as
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Diabetes (Type II)
Heart Disease
Stroke
Osteoporosis
Obesity
Arthritis
Some mental illnesses like Depression
B. Sports
• Increases Strength
• Increases Speed
• Increases Power
• Increases Endurance
• Increase Agility
• Decreases injuries
C. Self Esteem
• Provides a
numerical indicator
of progress
• How much could
you lift when you
first started and
how much could
you lift when you
were done?
D. Osteoporosis
• The demineralization of the bones due
to lack of or a decrease in calcium
• Calcium can no longer be absorbed
• Affects primarily post menopausal
women
• Estrogen and Progesterone necessary
for absorption of Calcium
• 80-85% of people affected by
Osteoporosis are women
• Maximum bone density occurs
between age 30-40
Osteoporosis Treatment
• 1. Calcium supplement (water soluble)
• 2.Hormone replacement therapy
• Synthetic Estrogen and Progesterone
(Increase chances of heart disease
and breast cancer, CDC Study)
• 3. Weight Bearing Exercise
• Lifting
• Walking
• Running
E. Increased Strength
• Overload Principal
• An increase in
strength occurs
due to a systematic
and sequential
increase in
load(weight). A
muscle responds to
the increased load
by adapting.
Basic Concepts
1. Rep (Repetition)
• One complete lift performed F.R.O.M.
2. Set
• A group of Reps performed at one time,
utilizing F.R.O.M.
3. F.R.O.M.(Full Range of Motion)
• Entire range of motion a joint is capable of
performing
• Strength is only gained in the range worked
• Flexibility is only maintained in the range
worked
Basic Concepts
4.Flexion
• Decrease angle of a
joint
• Pull (with respect to
resistance & toward
the midline of the
body)
5. Extension
• Increased angle of a
joint
• Push (with respect to
resistance & away
from the midline of the
body)
Basic Concepts
6. Concentric Contraction
• Controlled shortening of
the muscle
• Positive contraction
• Performed on a “2” count
Basic Concepts
7. Eccentric Contraction
• Controlled lengthening
of a muscle
• Negative contraction
• Performed on a “4”
count
Basic Concepts
8. Amount of weight to lift
• So that failure occurs at the 8-12th Rep
• (If you can perform 10 Reps for 3 sets
weight should be increased next time)
9. Number of Sets
• Usually 3 (Depending on the phase)
Basic Concepts
10. Safety Factors
• 1.Partner should
• Spot, Count, Observe
• 2. Secure all weight
• Using Clips, Clamps, and T Handles
• 3. Clean Up
• Clean machine after use, put all
weights back in proper places, clean
the room before dismissal
Basic Concepts
11. Overload Principal
• An increase in strength occurs due to
a systematic and sequential increase
in load(weight). A muscle responds to
the increased load by adapting.
(see increased strength)`
Basic Concepts
12. Sliding Filament Theory
• Sarcomere is the smallest controllable tissue in the
body
• Groups of sarcomeres end to end make up a muscle
• Muscle contractions require NA, K, CA, O2, Glycogen
and a Nerve cell
Cross Bridges
Actin
Z Line
Nerve Cell
Relaxed Muscle
Myosin
Glycogen
Contracted Muscle