Transcript Weight Lifting Powerpoint

Weight Lifting
Safety Instructions
 Use
Proper Technique
 Always use a spotter when necessary
 Always use a belt when performing Dead
Lifts/DB Lunges/Squats or collars when
using barbells
Types of Muscle Fibers
 Fast
Twitch-muscle fibers fatigue quickly,
but provides quick movement when
contracted
 Example: Sprinting the 100 meters in track
 Slow Twitch-muscle fibers that fatigue
over time, not quickly when contracted
 Example: muscles used during long
distance cardiovascular exercise
Types of Muscle Contractions
 Eccentric-
muscle lengthens
 Example: In a curl the triceps lengthen as
the bicep shortens
 Concentric-muscle shortens
 Example: In a curl the biceps shorten as
the triceps lengthen
 Isometric-muscle partially contracts, but
become static
 Example: leg muscle during wall sits
Terminology for Muscle
Contractions continued …
 Agonist
muscle-the muscle that is the
primary responsible for movement

Ex: bicep brachii in curl
 Antagonist-muscles
that move in
conjunction with agonist

Ex: tricep during curl
 Synergist-muscles
that assist with
movement and balance

Ex: brachioradialus (forearm) in curl
Terminology for stretching




Dynamic-stretches that are done in motion
meaning movement. Blood flow warms the
area during movement making the increasing
muscle elasticity
Example: Frankenstein kicks
Static- stretches that done stationary meaning
still. Allows the body to cool down and the
muscle return to normal elasticity
Example: Reaching for toes while standing
Metabolic Pathways
 Aerobic-requires
oxygen to release
energy to start metabolism
 Anaerobic-doesn’t require oxygen, uses
ATP that is stored in the body, the creates
ATP from carbohydrates in diet,
 ATP
Planes of Motion
 Midline-imaginary
line that runs down the
body head to toe
 Abduction-goes away from midline
 Adduction-goes
toward the midline
 Anterior/posterior-line
the body
that runs through
Planes of Motion Continued…
 Sagittal-line
to toe
that splits the body from head
 Transverse-splits
the body from upper
(top) to lower (bottom)
 Lateral-splits
the body from the side
creating frontal and dorsal sections
Lifting Categories
Repetitions are the number of times that contractions
occur to lift the weight, while sets are the number of
reps put into groups.
 Toning- muscle definition higher reps at lower weight
Ex: 4 sets 12-15 reps 4x12-15
 Strength- muscle hypertrophy (enlargement of
muscle fibers) creating strength midrange of reps
and weight
Ex: 4 sets of 7-10 reps 4x 7-10
 Power- Force x distance/time muscle hypertrophy
(enlargement of muscle fibers), but done at a faster
contraction rate.
Ex: 3 sets of 4-6 reps 3x 4-6
Weight Lifting Notebooks
 Items
that should be in daily log: date,
muscle group (back and biceps), exercise
(incline dumbbell press), repetition and
weight, and muscles used during the lift.
 Example:
10/13/15 Back and Biceps
DB Preacher Curls: 4x8 @ 25 lb
Utilize the brachioradialis, bicep brachii
Heart Rate
 Max
Heart Rate Formula: 220-age
 Resting Heart Rate: Heart rate while at
rest, not actively moving Range 60-80
bpm (beats per minute)
 Active Heart Rate: Heart rate while
actively moving heart rate shouldn’t
exceed maximum beats per minute.