10th Grade Weight Certification

Presented by:Conestoga Valley High SchoolPhys. Ed. Department

Course Content Weight Training

Terminology Weight Training

Principles Fitness Center Rules Spotting/Safety

Regulations Myths Associated with

Weight Training Components of Fitness

Focusing on Muscular fitness and its improvement

Weight Training PrinciplesWarm-up and

Weight TrainingWorkout StagesProper Lifting

TechniqueOverloadOrder of ExerciseRest Between

SetsMuscular Balance

To Earn Your Certification

Pass the written exam with a 75% or higher

Turn in a completed workout sheet

Principle of Overload

For muscles to get stronger, a progressively heavier load must be placed upon them.

To accomplish overload, one of the following variables must be increased: F.I.T

Frequency - how often you exercise (# of workouts per week)

Intensity - how hard you exercise (weight used)

Time - how long you exercise (increase in sets and reps)

Core Lifts

Are directly related to sports performance

and power

Involve the use of the major joints and

muscle groups

Should be completed first in a workout

Are Multi-joint exercises

ex. Squats, Power Cleans, Bench Press, Leg

Press

Assistant Lifts

Work smaller muscle groups of the

body

“Assist” improvement of the core lifts

Always follow the completion of the

core lifts

Not responsible for large increases in

muscular size, strength, or power

ex. Biceps Curls, Lateral Raises,

Seated Rows

P o w er S tren g th

M u lt i-Jo in ts A ss is ta n t S in g le Jo in t A ssis ta n t

A ss ista n ce L ifts

C o re L ifts

O rd e r o f E xe rc ise

Core Lifts Assistant Lifts

Squats

Bench Press

Power Cleans

Leg extensions

Leg curls

Stiff leg deadlifts

Lunges

Dumbbell bench pressFlysIncline bench pressClose grip bench press

ShrugsDumbbell shoulder pressAny leg exerciseBent over rows

Any exercise for the arms, abdominals, calf, neck, etc. are considered assistance lifts

Proper Lifting Techniques

GOAL: to achieve flawless technique for every rep and set within a workout.

Improper technique is #1 cause of injury in weight training.

It is important to execute exercises in the full range of motion (ROM), otherwise all available muscle fibers will not be utilized.

Basic Weight Training Terminology

· Volume· The number of sets & reps used in a particular workout or phase.

· Intensity· The amount of weight used in a set, workout, or phase.

· Phase· A 3 to 4 week training period within a cycle; each phase has a

specific purpose.

· Cycle· A 10 to 12 week training period (periodization) with 5 separate

phases. A cycle begins with the Hypertrophy phase and ends with the Active Rest phase.

· Hypotrophy: growth and increase in the size of muscle cells· Active Rest: recovering from exercising using low intensity activity

Cycle Schedule

N u m be r o f S e tsN u m be r o f re p it ito ns

V O L U M E

w e igh t use d in a se t, wo rkou t, o r ph a se% o f a bso lu te s tren g th

IN T E N S IT Y

5 P h ase s in a Cyc le co n t.4 . P e ak ing ..... . .. . . . .. . . .. . . . 1 we ek5 . A c tive R es t .... . . . .. . . . . .. 1 we ek

5 P ha se s in a C yc le1 . H yp e rtro p h y ...... . . . . . 3 -4 we e ks2 . B a s ic S tren g th ..... . . 3 -4 we e ks3 . P o we r ... . . . .. . . . .. . . . . .. 3 -4 w ee ks

P H A S E3 - 4 w ee k tra in ing pe riod

C Y C L E1 0 -12 we e k tra in in g pe riod

5 Components of Fitness· Cardiovascular

· The ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity

· Any aerobic activity is considered cardiovascular

· Strength· The ability of a muscle to exert maximal force.

· Muscular Endurance· The ability of a muscle to apply force over a long period of time.

· Flexibility· The ability to bend joints and stretch muscles through a full range

of motion.

· Body Composition· The ratio of fat to lean tissue, such as muscle and bone.

Work Out StagesWarm-up

5-10 minutes before exercise Gets you mentally ready Increases body temp making

muscles/joints more flexible and less injury prone

Mild perspiration but not fatigue

Conditioning Period The actual workout

Cool Down Tapering off period that will

prevent injury and prevent tightness/muscle soreness

Best time to increase flexibility by stretching

Cardiovascular Fitness

Cardiovascular Fitness: the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity; any aerobic activity is considered cardiovascular Aerobic Exercise: means with oxygen

Enables the cells in your body to utilize oxygen during extended periods of exercise

Necessary to develop cardiovascular fitness

Cardiovascular Fitness: Target Heart Rate Zone

Target Hear Rate Zone: The working intensity that one needs to attain during a cardio workout in order to improve aerobic fitness Target Heart Rate Zone

is between 70% and 85% of Max HR. This is the intensity needed to improve aerobic fitness.

Calculate Target Heart Rate Zone

Calculate Target Heart Rate (HR)

Step #1 220 - age = max. HR

Step #2 MHR x 70%

Step #3 MHR x 85%

Cardiovascular Overload

F.I.T. Frequency: Minimum of 3 times per

week, eventually overload by increasing to 5-6 times

Intensity: exercise within target heart rate

Time: Minimum of 20 minutes. However, if you have been sedentary, any time devoted to exercise will lead to improvements

Weight Training Myth

Strength training will improve cardiovascular fitness.Truth: Strength training will lead to gains

in strength and size of the skeletal muscles. To develop cardiovascular fitness, some form of aerobic exercise needs to be done. Strength training is an anaerobic activity and stresses a different energy system; therefore gains in aerobic fitness do not occur as a result of strength training (principle of specificity).

Cardio Equipment Rules

Do not exceed 160 steps per minute on the elliptical machines or arc trainers. Excessive speeds can cause the user to lose control and may result in injury.

When using elliptical machines, arc trainers, treadmills, and Schwinn spinner bikes, all to come to a complete stop before dismounting.

Do not touch someone else’s machine.One user at a time.

Muscular Fitness

Strength: the ability of a muscle to exert a maximal force (low volume, high intensity)

Muscular Endurance: the ability of a muscle to apply force over a long period of time (high volume, low intensity)

Factors That Affect Muscular Fitness

Overload: to gain size and strength you must progressively overload the muscles, or make the muscles work harder than normal Using the same weight each week with not

increase strength, power, muscular endurance, or muscular size

Nutrition: In order for muscles to grow they must receive adequate nutrients

Rest: Muscles grow bigger and stronger when you are at rest, not when you are working out. If adequate rest periods are not allowed between workouts, gains in muscular strength and endurance will be limited.

Muscular Fitness Overload

Strength FIT

Frequency: 3 days minimum, 4 days maximum

Intensity: Increase sets, decrease reps

Time: No more than 1 per 48 hours

Muscular Endurance FIT

Frequency: 3 days minimum, 4 days maximum

Intensity: Decrease sets, increase reps

Time: No more than 1 per 48 hours

Muscular Fitness

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Muscular Fitness

Single Jointed Exercise Only one joint is

being used (flexed or extended)

Tends to work smaller muscle groups

Only one muscle is being worked. Example: curls

Multi-Jointed Exercise Two or more joints

are being used ( flexed or extended).

Two or more muscles are being worked. Example: squats

Single or Multi Joint Exercises

Tricep PushdownBench PressLeg CurlsInternal RotationSquatUnderhand Lat.

PulldownDB Shoulder PressPreacher CurlsLeg Extension

SingleMultiSingleSingleMultiMultiMultiSingleSingle

Weight Training Myth

Muscle turns into fat if you stop training. Truth: Muscle and fat are two different

types of tissue; one cannot “turn into” the other. What really happens is that muscles ATHROPHY, or become smaller, when they are no longer trained.

FlexibilityTypes of

StretchesStatic

slowly move muscle into stretching point and hold for 10-15 seconds

Dynamic Moving parts of

your body and gradually increasing reach, speed of movement, or both

Improving Flexibility

To improve flexibility your must stretch the muscles, tendons, and joints farther than you are accustomed

Flexibility is specific to each joint

Flexibility

F.I.T. Frequency: Minimum of 3 times per

week

Intensity: Muscle must be stretched beyond its normal length; to a point of mild tension

Time: Gradually increase the length of time in static stretching position from 15 seconds to 30 seconds. Increasing number of repititons of an exercise