Transcript weight training unit1 - Granville County Schools

Warrior Physical Fitness
Strength & Conditioning
J.F Webb High School
Benefits of Weight Training
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Improves muscular strength
Improves health and overall physical fitness
Develop personal discipline
Improve your attitude about yourself and others
Improve your appearance
Provides energy which helps decrease stress
Teach you about goal setting
Safety Rules
• Never fool around in the weight room. Improper use can result in physical
harm.
• Always use proper form/technique while lifting. If not, injury can occur.
• Make sure there are no obstructions in your lifting area.
• Wear proper footwear to ensure stability.
• Make sure pins are secure in the machine before you lift.
• Follow proper progression of weight advancement for each exercise.
• Avoid the temptation to lift as much as you can.
• Concentrate on the exercise that you are performing. Do not carry out
conversations at the same time.
• Stay in control of the lift at all times. Movements should be smooth.
• Always work with a spotter for bench press, squats, leg press and any other
exercise that you need assistance with.
– You may never do the above exercises without a spotter.
Weight Room Etiquette
• Put all weights back after use (even if you found them
in the wrong place)
• Wipe down all benches and machines after use.
• Be aware that others are waiting to use the machine or
bench that you are on. Do the exercise and move on.
• Do not drop the weights or let the weight plates bang
together.
• Grunting or screaming out during the lift is not
necessary.
• The weight room is cleaned up after all classes. All
need to help.
Types Of Weights
• Free Weights
– Dumbbells
• Designed to be held in one hand
• Can be used in conjunction w/weight benches
– Barbells
• Can be used in conjunction w/weight benches
• Weight Plates are usually placed on barbells to
adjust weight
Advantages: versatility, total body workout, low cost
and convenience
Types Of Weights
• Weight Machines
– Used to guide you through an exercise
– Some are multi-use, some isolate certain muscles
Advantages: safety, isolation of muscle
Definitions
• Reps:
– Repetition, one complete movement of a
particular exercise
• Set:
– A group of consecutive reps performed in
succession
Anatomy Chart
How to Begin
Write down your goals
 What area of fitness do you need to improve on?
-(Based on your fitness test scores)
 What do you want to work on?
-What muscles do you wish to tone/work out?
 Do you play any sports or do any activities that require a
specific component of health related or skill related fitness?
-If yes, what sport/activity?
-What skill or muscle group do you need to work on?
-Is cardio-vascular fitness an important part of your sport/activity?
-How will you improve this?
Weight Training: How to Begin
Warm up: A warm up is defined as any exercise that increases
your heart rate for 2-3 minutes
The following exercises can be used together to create a
total body warm-up
• Jump rope
• Jog in place
• Jumping jacks
• Squat thrusts
• Bicycling
• Elliptical
Follow your warm up with 2-3 minutes of stretching head to
toe. Hold each stretch 12-15 seconds
• http://www.youronlinefitness.com/anatomy_
chart.php
Muscle of the Day
Bicep
Action: Flexes arm
Location: Upper arm anterior
Exercises to strengthen:
Free Weights: Bicep Curl, Hammer Curl,
Preacher Curl
Other Exercises: Pull Ups, Bench Press,
Push Ups
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
Muscle of the Day
Tricep
Action: Extends Arm
Location: Upper arm posterior
Exercises to strengthen:
Free Weights: Tricep Extension, Tricep
Kick-backs (lawnmower pulls), Dips
Other Exercises: Pull Ups, Bench Press,
Push Ups
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
Muscle of the Day
Quadricep (4 Muscles)
Action: Extends Leg at Knee joint
Location: Upper leg anterior
Exercises to strengthen:
Free Weights: Lunge, Squat, Wall Sit
Other Exercises: leg extension, leg press,
squat (on rack)
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
Muscle of the Day
Hamstring (3 muscles)
Action: Flexes Leg at Knee joint
Location: Upper leg posterior
Exercises to strengthen:
Free Weights: Lunge, Squat, Wall Sit
Other Exercises: leg curl, leg press, squat
(on rack)
http://www.floota.com/images/hamstring%20muscles.jpg
Muscle of the Day
Abdominals
Action: Flexes trunk at the waist &
aids with breathing
Location: Ribs to pelvis
Exercises to strengthen:
Free Weights: Sit ups, crunches, leg lifts
Other Exercises: Abdominal curl machine,
Stability Ball curl ups (core workouts)
http://www.abs-exercise-advice.com/abdominal-muscle-anatomy.html
Muscle of the Day
Latissimus Dorsi
Action: Extends trunk at the waist
Location: Lateral mid-back region
Exercises to strengthen:
Free Weights: bent over row,
Other Exercises: upright row, lat pull down,
pull ups,
http://en.wikipedia.org/wiki/Latissimus_dorsi_muscle
Muscle of the Day
Pectorals
Action: Flexes and Adducts arms
Location: Chest
Exercises to strengthen:
Free Weights: Bench Press, Flies
Other Exercises: Push ups, dips
http://en.wikipedia.org/wiki/Pectoralis_major_muscle
Muscle of the Day
Trapezius
Action: Elevates shoulders and moves arms
Location: Upper back
Exercises to strengthen:
Free Weights: Shoulder shrugs
Other Exercises: Upright rows
http://en.wikipedia.org/wiki/Trapezius
Muscle of the Day
Deltoids
Action: Shoulder movement
Location: Shoulder abduction
Exercises to strengthen:
Free Weights: Lateral & Front Arms Raises
Other Exercises: Push Ups, Chest Press
http://www.bing.com/images/search?q=deltoids&form=QBIR&qs=n&adlt=strict#focal=14f3705c21e1c10f9b70c07eed64d937&furl=ht
tp%3A%2F%2Fwww.beebleblog.com%2Fimages%2Fdeltoids2.jpg
Muscle of the Day
Gastrocnemius/Soleus
Action: Heel Raise
Location: Posterior Lower leg
Exercises to strengthen:
Free Weights: Heel Raises
Other Exercises: Seated Toe Press
Standing Toe Press
http://www.bing.com/images/search?q=gastroc&form=QBIR&qs=n&adlt=strict#focal=e19ba6a35f7a96264a6140563a9e2d25&furl=h
ttp%3A%2F%2Fwww.microsurgeon.org%2Fimages%2Fgastroc3.jpg
Routine of the Day
• Warm Up 2-3 minutes and Stretch (head to toe)
• Exercises 3 sets of 12 reps (3 x12)
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Bicep Curls
Triceps extensions
Lateral Arm Raises
Hammer Curls
Lunges
Toe Press (heel raise)
Abdominal Twists
Overhead Press
Floor to Ceiling Twists (See me for details)
Determining your Workout
• List your goals
– Tone, lose weight, get into shape for sport,
get healthy
• Research weight training programs online
– Find one that fits you based on equipment we
have in weight room and your goals
• Write it down and bring to next class