1 Fitness & Weight Training I Manual 2007-2008 Schl Year Revised, Spring 2008
2 Part! REVIEW MATERIAL. TERMINOLOGY: Vlume The number f sets & reps used in a particular wrkut r phase, i.e. 3 sets f 10 repetitins. Intensity The amunt f weight used in a set, wrkut, r phase; may be expressed as a percentage f prjected max (1RM) Phase Cycle a 3 t 4 week training perid within a cycle. Each phase has a specific purpse; the vlume and intensity shuld vary frm phase t phase t accmplish the principle f verlad. a 10 t 12 week training perid (peridizatin) with 5 separate phases, each lasting three t fur weeks, the active rest phase is typically ne week in length. A cycle begins with the Hypertrphy phase and ends with the Active Rest phase. Cre Lifts Any exercise that is directly related t imprved sprts perfrmance and pwer; cre lifts are multi-jint exercises, thereby, invlving the use f many majr muscle grups at nce. Cre lifts shuld be cmpleted first within all wrkuts; examples include: squat, bench press, pwer clean, and leg press. The cre lifts are determined by the particular sprt r activity. Assistance Lifts A variety f exercises that wrk the smaller muscle grups f the bdy and therefre assist with the imprvement f the cre lifts. Assistance lifts shuld always fllw cre lifts in the sequence f a wrkut. Assistance lifts are nt greatly respnsible fr increases in muscular size, strength, r pwer but are necessary t accmplish muscular balance; examples include: bicep curls, lateral raises, triceps pushdwns, and leg curls. 3 FACTORS THAT AFFECT MUSCULAR FITNESS: OVERLOAD T gain size and strength yu must prgressively verlad the muscles by varying the vlume and intensity. NUTRITION - In rder fr the muscles t grw they must receive adequate nutrients. REST - Muscles grw bigger and strnger when yu are at rest, nt when yu are wrking ut. If adequate rest perids are nt allwed between wrkuts, gains in muscular strength and endurance will be limited. Weight Training Wrkut Stages: Warm-up- 5 t 10 minutes befre exercise. A warm-up gets yu mentally ready fr exercise, and increases bdy temperature, which makes the muscles and jints mre flexible and less prne t injury. Cnditining Perid- The actual wrkut. Cl Dwn- a tapering ff perid after yur cnditining that will help prevent tightness and muscle sreness. This is a prime time t increase flexibility.
3 1. Health-Related Cmpnents f Fitness: cnsists f thse cmpnents f physical fitness that have a relatinship with gd health. Cardivascular Fitness- the ability f the circulatry and respiratry systems t supply xygen during sustained physical activity; any aerbic activity is cnsidered cardivascular. Muscular Strength - The ability f a muscle t exert maximal frce during a single cntractin. Muscular Endurance- The ability f a muscle t apply frce ver a lng perid f time. Flexibility - The ability t bend jints and stretch muscles thrugh a full range f mtin. Bdy Cmpsitin - The rati f fat t lean tissue, such as muscle and bne. 2. Principles f Fitness: The principles f fitness affect the cmpnents f fitness OVERLOAD- Perfrming exercise in greater than nrmal amunts t get an imprvement in physical fitness (wrking the bdy harder than it is nrmally wrked). The verlad principle is the basis fr imprving physical fitness. The verlad principle may be accmplished by applying the F.I.T. Principle. THE F.I.T. PRINCIPLE FREQUENCY- HOW OFTEN YOU EXERCISE. INTENSITY- HOW HARD YOU EXERCISE. TIME- HOW LONG YOU EXERCISE. PROGRESSION- a systematic increase in verlad thrughut an extended perid f time, examples include: varying the vlume and intensity f exercise thrughut a training cycle r varying the FIT Principle thrughut the training year. SPECIFICITY - Ding exercises that are specific t the fitness cmpnents that ne wants t imprve. a. Aerbic exercises t imprve cardivascular fitness b. Weight training t imprve muscular strength and endurance c. Stretching exercises t imprve flexibility d. Cmbining weight training and cardivascular fitness activities t imprve bdy cmpsitin 3. CARDIOVASCULAR FITNESS: Aerbic vs. Anaerbic Exercise - generally, aerbic means with xygen and anaerbic means withut xygen; mre specifically, aerbic activities are thse that enable the cells in yur bdy t utilize xygen during extended perids f energy expenditure; anaerbic activities are thse activities that are dne at such a fast rate f speed (r heart rate) that yur cells d nt have enugh time t utilize xygen. The by-prduct f aerbic exercise is primarily carbn dixide, which is expelled with an increased rate f respiratin (breathing). The by-prduct f anaerbic exercise is a cmbinatin f carbn dixide and lactic acid, which is the substance that makes yur muscles burn when yu d high intensity exercise. A variety f aerbic and anaerbic sprts and activities will be discussed in class.
4 Calculating Target Heart Rate: The Target Heart Rate is the range between 70% and 85% f Max Heart Rate. This is the wrking INTENSITY that ne needs t attain during a cardivascular wrkut in rder t imprve aerbic fitness. Step #1: 220 - Age = Max Heart Rate Step #2: MHR x 70% Step #3: MHR x 85% Calculate the MHR & THR fr a 17 year-ld persn: Benefits f Cardivascular Fitness: Strnger heart muscle Lwer heart rate Reductin in bld pressure Reduced LDL chlesterl Increased HDL chlesterl Resistance t athersclersis Imprved crnary and peripheral circulatin Reduced risk f strke Greater chance f surviving a heart attack Imprved cardi respiratry functin Increased strke vlume and cardiac utput Decreased resting heart rate 4. FLEXIBILITY Types f Stretching: STATIC- (stretch & hld) Slwly mving the muscle t a pint f MILD TENSION and hlding the psitin fr 15 t 30 secnds. Static stretching is the safest frm f flexibility training. BALLISTIC- (buncing) stretching very quickly using buncing type mvements. Rapid/ballistic stretching sets ff the STRETCH REFLEX, which will cause the muscle being stretched t cntract, and is exactly the ppsite reactin desired when stretching. PNF- Prpriceptive Neurmuscular Facilitatin - stretching technique that invlves the assistance f a partner; the stretch is held fr a perid f time, 8 secnds, the muscle being stretched is cntracted fr a perid f time, 4 secnds, and then stretched again t a greater degree fr anther 8 secnds. Benefits f Flexibility: Greater wrk efficiency Less chance f muscle injury Decreased chance f back injury
5 Part II: Applicatin f Fitness Principles Sectin 1: Anatmical Directins & Jint Mvements: Anterir & Psterir - anterir means in frnt f, and psterir means in back f. Medial & Lateral - medial means tward the midline f the bdy, and lateral means tward the side f the bdy r away frm the midline. Muscles & Jint Mvements: Flexin - bending a jint Extensin - straightening a jint Adductin tward the midline Abductin away frm the midline Internal rtatin mvement tward the bdy arund a central axis External rtatin mvement away frm the bdy arund a central axis FYI: Hyperextensin r Hyper-flexin extending r flexing a jint beynd the nrmal range f mtin
6 Sectin 2: Muscle Chart Majr Muscle Grups Cmmn Name Jint Actin Exercise PECTORALIS MAJOR LATISSIMUS DORSI DELTOIDS QUADRICEPS
7 HAMSTRINGS Cmmn Name Jint Actin Exercise GLUTEUS MAXIMUS ILIOPSOAS BICEPS TRICEPS RECTUS ABDOMINALS
8 OBLIQUES GASTROCNEMIUS Cmmn Name Jint Actin Exercises SOLEUS WRIST FLEXORS WRIST EXTENSORS SUPRASPINATUS INFRASPINATUS
9 TERES MINOR SUBSCAPULARIS Cmmn Name Jint Actin Exercises TRAPEZIUS SPINAL ERECTORS Sectin 3: BASIC PHYSIOLOGY OF THE MUSCULAR SYSTEM Types f muscles Skeletal Muscle- attached t the bnes in yur skeletn; strength training imprves this type. (the muscles we use in class t d ur wrkuts) Smth Muscle- prduces mvement in yur internal rgans, the stmach, fr example. Cardiac Muscle- the heart muscle is the nly cardiac tissue in the bdy.
10 Muscle Fiber Types: Slw Twitch Muscle Fibers- Red muscle fibers; cntract slwly, d nt tire easily, and have a large bld supply. These are the endurance fibers that are used fr aerbic activities. Type I Fibers Fast Twitch Muscle Fibers- White muscle fibers; cntract quickly, fatigue easily, and are capable f explsive muscular cntractins. These fibers are used fr anaerbic activities. Type II Fibers List sprts/activities that utilize each type: Slw Twitch Fast Twitch 1. 1. 2. 2. 3. 3. 4. 4. 5. 5. Three Types f Muscular Cntractins - muscles are capable f nly tw actins: cntractin & relaxatin. 1. Cncentric Muscle Cntractin - the shrtening f the muscle, which results in jint mvement. Free weights and resistance machines require cncentric cntractin. 2. Eccentric Muscle Cntractin - the lengthening f the muscle during cntractin. Mst experienced weight lifters refer t this type f lifting as the negative phase f the mvement. Warning - eccentric cntractin will increase muscular sreness because f the extreme verlad placed n the muscles. 3. Ismetric Muscle Cntractin - the muscle prduces frce but there is n bservable mvement; pushing against an immvable bject is an example f ismetric cntractin. The muscle des nt shrten r lengthen and the jint des nt mve. List Practical Examples fr Cncentric, Eccentric and Ismetric Cntractins Cncentric Eccentric Ismetric
11 Agnist vs. Antagnist Agnist - the prime mver in a given exercise, r the muscle mst respnsible fr a mvement. Antagnist - the muscle that makes the ppsite mvement frm the prime mver; the functin f the antagnist is t assist in jint stabilizatin and in braking the limb tward the end f a fast mvement. Agnist & Antagnist examples: Atrphy and Hypertrphy Atrphy - decrease in the size f the muscle; a muscle will atrphy when the demands decrease f cease altgether; muscle tissue respnds t the demands placed upn it. A muscle that is nt used, due t injury r lack f exercise, will begin t atrphy in a relatively shrt perid f time. The less use - the smaller the muscle. On the ther hand, a muscle that is used, exercised, r frced t wrk harder than nrmal will begin t grw in size (hypertrphy). Hypertrphy - increase in the size f the muscle that results frm the enlargement f individual muscle fibers; a muscle will increase in size if it is frced t wrk harder than nrmal (verlad. There are tw types f hypertrphy - transient and chrnic. Transient hypertrphy is a temprary enlargement f the muscle caused by increased bld flw and accumulatin f fluid in the muscle. Transient hypertrphy is temprary and disappears shrtly after exercises. It s that pumped up feeling yu get while lifting weights. Chrnic hypertrphy is permanent muscle grwth due t the enlargement f the muscle fibers (myfibril). Increased Muscle Mass & Metablism - muscle cells burn calries 24 hurs a day, therefre every pund f muscle that is added t ne s bdy is like the additin f anther engine t assist in utilizing the fuel that we have stred in the frm f fat in ur bdies. Hypertrphy & Genetics - everyne has a genetic peak at which hypertrphy will end; as ne cntinues tward their genetic peak, gains in muscle mass decrease and becme harder t btain. Hypertrphy varies frm individual t individual because f a number f factrs: Intensity levels The number f sets and repetitins Nutritin Rest Genetic make-up (bnes and muscles) Genetic ptential (ne can nly gain s much size & strength) Age Injury (bnes r muscles)
12 Muscular Sreness In rder t increase strength in a muscle, ne must apply the principle f verlad; fr muscles t get bigger and strnger a prgressively heavier lad must be placed upn the muscles. Whenever an increased lad is placed upn a muscle, sreness will almst surely result. The amunt f muscle sreness depends n the actual activity, the cnditining level f the individual, and the intensity f the activity. Tw stages f muscle sreness: Acute Muscle Sreness - the pain ne experiences during r immediately after exercise. Causes f acute muscle sreness are the accumulatin f lactate (lactic acid) r shifts in fluid frm the bld plasma t the tissue. D.O.M.S. (Delayed Onset Muscle Sreness) - the pain ne experiences ne t tw days after exercise. The exact cause f DOMS is nt fully understd but there are a number f theries. Mst researchers have cncluded that muscle sreness results frm the injury r damage t the muscle itself (muscle fiber r myfibril). Sme have suggested that this injury r damage t the muscle is the mst imprtant step in muscle hypertrphy. Hw d yu avid muscle sreness? In the first tw weeks f a strength-training prgram yu will mst likely experience muscle sreness and there really isn t any way arund it. Muscle sreness will be dependent upn the actual vlume and intensity, especially during the first phase f a cycle. Give yur tendns and muscles a chance t adapt t the new stress by gradually increasing vlume and intensity thrughut the cycle. Keep in mind that increases in lean bdy mass and strength als ccurs gradually. MYTHS ASSOCIATED WITH WEIGHT TRAINING MUSCLE TURNS INTO FAT IF YOU STOP TRAINING- Muscle and fat are tw different types f tissue; ne cannt "turn int" the ther. What really happens is that muscles ATROPHY, r becme smaller, when they are n lnger trained. NO PAIN, NO GAIN (NO BRAIN)- There is a distinct difference between a slight burning sensatin in the muscle during a hard set, and jint pain. It is nt necessary t kill yurself in the weight rm. Gradually cax yur bdy int a higher level f fitness. ALL SUPPLEMENTS ARE EROGENIC AIDS - An erggenic aid is a substance that will increase perfrmance. Vitamins, minerals, and prtein pwders, are NOT erggenic aids, and d nt increase muscle mass r strength. Mre will be discussed n this tpic later in the nutritin sectin. STRENGTH TRAINING WILL IMPROVE CARDIOVASCULAR FITNESS - Strength training will lead t gains in strength and size f the skeletal muscles. T develp cardivascular fitness, sme frm f aerbic exercise needs t be dne. Strength training is an anaerbic activity and stresses a different energy system; therefre gains in aerbic fitness d nt ccur as a result f strength training (principle f specificity).
13 BASIC MUSCULAR FITNESS CONCEPTS MUSCULAR BALANCE: One f the mst imprtant cncepts in weight training is muscular balance. Lack f muscular balance will eventually lead t injury. The easiest way t insure that wrkuts are balanced is t cunt the number f ttal sets that yu are ding per muscle grup. Perfrming six sets fr the pectralis majr and nly three sets fr the latissimus drsi will result in muscular imbalance. The muscles f the chest are getting mre wrk, and therefre becming ptentially strnger than the muscles f the upper back. Shuld the need arise that yu have t exert yurself fr a maximal effrt, the muscles f the upper back may nt be able t exert an equal amunt f frce, resulting in an injury. Many peple experience jint injuries like tendnitis because f this imbalance. If yu knw anyne wh claims t have a bad back, it may be the result f a muscular imbalance between the spinal erectrs (lwer back) and the abdminal muscles. This can be crrected by ding sme very basic abdminal exercises; the abs are usually the muscle grup that lacks strength. Fllwing a prgressive strength prgram will help avid prblems such as these. If yur main gal in the weight rm is t have a big chest and arms (guys), and yur whle rutine cnsists f bench press, dumbbell fly s, and abut 15 bicep exercises then yu are definitely n the rad t muscular imbalance. REST BETWEEN SETS HYPERTROPHY- 1 minute BASIC STRENGTH- 2 minutes (cre), 1 minute (assistance) POWER- 3 minutes (cre), 1.5 minutes (assistance) PEAKING (max)- 3 t 3.5 minutes (cre) A rest perid f mre than 3 minutes is unnecessary and will cl dwn the muscles and increase the chance f injury REST, RECUPERATION & OVERTRAINING Strength and size are gained at rest nt while wrking ut; muscles repair themselves and get strnger during the resting time between wrkuts. Beginners shuld nt d mre than 3 ttal bdy wrkuts per week. Training the same muscle grup shuld be separated by 48 hurs. Over training is a cnditin in which a plateau (sticking pint) is reached and/r a drp in perfrmance ccurs ver a perid f time. The attitude f "ding six sets instead f three will increase ne strength twice as fast", and cnstantly attempting a max are sure ways t ver train. T avid this, fllw the prescribed prgram thrugh the phases. The signs f ver training are listed belw. If any f these symptms are experienced fr a week r mre, cnsult yur teacher r cach. Hwever, the ccurrence f ne symptm is nt usually cause fr alarm, there may be ther reasns nt related t strength training that are the cause. EMOTIONAL WARNING SIGNS OF OVERTRAINING: 1. An increase in nervusness r depressin. 2. An inability t relax. 3. Desire t quit training, skip training, r quit during cmpetitin. 4. A mental attitude f "I dn't care". 5. A drp in academic r jb perfrmance.
14 BODY WARNING SIGNS OF OVERTRAINING: 1. Extreme muscular sreness and/r jint pain the day after a hard training sessin. 2. A gradual increase in muscular sreness frm training sessin t training sessin. 3. Decreasing bdy weight, when n effrt t decrease weight is being made. 4. Inability t cmplete a training sessin that yu nrmally wuld be able t cmplete. 5. A sudden increase in resting heart rate. The resting heart rate shuld be taken at the same time f day under the same cnditins. 6. Lwered general physical resistance t clds and headaches, etc. 7. A lss f appetite. 8. A swelling f the lymph ndes in the neck, grin, r armpits. 9. Cnstipatin r diarrhea. Benefits f Strength and Muscular Endurance: 1. Greater wrk efficiency 2. Less chance f muscle injury 3. Decreased chance f back injury 4. Imprved sprts perfrmance 5. Increased muscle mass 6. Increased muscle strength Sectin 4: Muscular Balance Applicatin: Name 5 muscle grups that must be in balance with ne anther fr jint stability Sectin 5: Applicatin f Cardivascular Fitness: F.I.T. Principle fr Cardivascular Fitness Frequency- minimum f 3 times per week, eventually verlad by increasing t 5 t 6 times per week. Intensity - exercise within target heart rate - r abve THR if trying t imprve yur current level f cardi fitness. Time - Minimum f 20 minutes. Hwever, if yu have been sedentary, any time devted t exercise will lead t imprvements. Examples f Overlad, Prgressin & Specificity fr Cardivascular Fitness: Overlad: Frequency: Intensity: Time: Prgressin:
15 Specificity: Sectin 6: Applicatin f Flexibility IMPROVING FLEXIBILITY: T imprve flexibility ne must stretch the muscles farther than yu are accustmed (principle f OVERLOAD). Tendns and ligaments remain a cnstant length; flexibility training nly increases the flexibility f muscles, nt tendns and ligaments. F.I.T. Principle fr Flexibility: FREQUENCY - Minimum f 3 times per week. INTENSITY- The muscle must be stretched beynd its nrmal length, t a pint f MILD tensin. TIME - Gradually increase the length f time in a static stretching psitin frm 15 t 30 secnds. Increasing the number f repetitins f an exercise wuld als increase time. *FLEXIBILITY IS SPECIFIC TO EACH JOINT. STRETCHING TIPS: Breathe while stretching; dn't hld yur breath. Hld each stretch a minimum f 15 secnds. D nt cntract yur abdminal muscles while stretching. Try t relax as much as pssible Examples f Overlad, Prgressin & Specificity fr Flexibility: Overlad: Frequency: Intensity: Time: Prgressin: Specificity: Sectin 7: APPLICATION OF THE PRINCIPLES OF FITNESS F TO WEIGHT TRAINING Overlad - perfrming exercise in greater than nrmal amunts t get an imprvement in physical fitness (wrking the bdy harder than it is nrmally wrked). The verlad principle is the basis fr imprving physical fitness. LIST -- Examples f Overlad in weight training:
16 Prgressin - Gradually increasing verlad thrughut a training cycle r thrughut years f training. Specificity - Ding exercises that are specific t the fitness cmpnents that yu want t imprve. Specificity & Strength Prgram Gals: The specific needs f the individual r sprt will determine the type f training prgram. The muscle t be develped must be exercised specifically; list examples in the space belw. Examples f Specificity: CHOICE & ORDER OF EXERCISE - MULTIPLE VS. SINGLE JOINT EXERCISES Multi-jint exercises emply the use f mre than ne jint fr a given exercise, therefre emplying the use f mre than ne muscle grup. Multi-jint exercises wrk mre muscle grups than single-jint and shuld be cmpleted first in the wrkut. Examples f Multi-Jint exercises: Agnist Single jint exercises tend t stress the smaller muscle grups. If yu wrk the smaller muscle grups first, they will limit yur ability t wrk the larger muscle grups t their ptential, thereby decreasing the verlad that can be accmplished. Examples f Single Jint Exercises Agnist Questin: Why is it inapprpriate t perfrm single jint exercises befre multi jint exercises?