Grade 10 Intro to Resistance Training Benefits to Training with Weights Hypertrophy - Increase in existing muscle fibers Strengthening of tendons and ligament tissues Improve posture Decrease the size of fat cells Increase in metabolism (burn more calories) Increase in flexibility Decrease injury Control body composition more easily. Safety Rules Warm-up properly Always use proper technique Do not use more weight than you are capable of lifting Perform exercises in a slow, controlled manner When in doubt use a spotter Rest between sets Load the bars properly with equal amount of weight on each side Check to make sure the collars are on properly Progress gradually Know your limitations Be aware of your surroundings Return equipment to its proper location after use Don t show off!
Definitions Muscular Strength Greatest force produced in a single effort Requires 1) more resistance 2) fewer repetitions 3) longer rest 4) less than 8 repetitions Muscular Endurance Ability to perform repeated repetitions repeatedly without getting tired Requires 1) less resistance 2) more repetitions 3) shorter rest 4) greater than 8 repetitions (range of 8-12 repetitions) Hypertrophy an increase in muscle size Atrophy a decrease in muscle size Agonist primary mover (Example: Bicep curl biceps muscle) Antagonist performs the movement opposite to the primary mover (Example: Bicep curl tricep muscle) Static tension in muscle with no visible change in muscle length Concentric tension in muscle as muscle shortens Eccentric tension in muscle as muscle lengthens
RESISTANCE TRAINING TIPS Quality vs Quantity Use very light weight (artificially low) until proper technique is achieved and exercise feels comfortable. Neutral Spine - Take care of your back. Full Range of Motion To ensure all muscle fibers are being used. Do Not Lock (Hyperextend) any joints (eg. Elbows, knees). May mean 95% range of motion!! OR use range of motion recommended by instructor. Clean up weights and benches leave your station the way you d like to find it. If it hurts, do not do it pain is not a part of exercise Lactic acid, Muscle soreness, etc. Do not wait for the equipment common weight room etiquette is to ask Can I work in with you? Do not hold your breath breathe evenly while lifting, generally exhale on lifting the weight, inhale on the lowering the weight. Stay within your comfort zone if you feel nausea, dizziness, excessive fatigue, or any other abnormal response lower intensity and tell your instructor. Drink plenty of water keep yourself hydrated throughout exercise session.
FITNESS PRINCIPLES 1. Stress - Rest Principle - after exercise (stress) the body must recover the energy expended as well as make repairs to tissue, to return to the pre-exercise state. To gain muscle strength and size, the muscles need to stressed, then they must be given sufficient time to recover and adapt. Individuals must rest between sets (30 sec. to 3 min.)and between work-outs (48-72 hrs). 2. Progressive Overload - Once the body adapts to a training stress a new stress must be introduced. Overloading a muscle means putting a high stress on it, however, the stress should be increased in steps or progressions as the muscle adapts to the stress placed upon it. Progressive overload can be achieved by: a) increasing the resistance (5-10%) b) increasing the volume (more exercises, more sets or more repetitions) 3. F.I.T.T. Principle - Frequency the number of sessions per week Intensity the amount of stress put on the muscle according to the resistance, rest time, number of repetitions and number of sets - increased intensity improves strength Time - the duration of the work-out depends on the number of exercises and amount of rest time - increased time improves endurance Type - the type of exercise is determined by your goals and objectives, examples are resistance exercises, stress etc.
HUMAN ANATOMY Skeletal System There are bones in the human body. The function of the skeletal system is to: Produce red blood cells (in bone marrow) Give the body framework (general shape) Provide attachment for tendons and ligaments Act as levers for movement Protect the vital organs (heart, lungs, brain) There are 4 main types of bones: Short: fingers, foot Long: legs, arms Flat: chest, skull, patella Irregular: spine, ear Effects of Exercise on the Skeletal System Regular Exercise Mineral Content of Bones Increases Bones Grow Wider Bones will mature to optimal length Your bones will be stronger Your bones can take greater stress Your natural size will be reached
Types of Joints Ball & Socket Joint example: shoulder (when you throw a ball you can swing your arm in a circle) Hinge Joint example: knee (when you kick your leg from the knee you use a hinge joint) Pivot Joint example: When you nod your head, one pivot joint moves. This joint connects your head to your neck Gliding Joint example: Spine (when you bend over to pick up an object, the gliding joints in your vertebrae are used)
HUMAN ANATOMY Muscular System There are muscles in your body that function to move the skeleton. There are two types of muscle tissue: 1. Voluntary Muscle System the skeletal muscles make up the voluntary muscle system. They are called voluntary muscles because you have conscious control over movement in these muscles. 2. Involuntary Muscle System the cardiac and smooth muscles make up the involuntary muscles system. These muscles control breathing, circulation and digestion. You have no real control over the cardiac and smooth muscles. They function independently of conscious control. How a Skeletal Muscle Moves: The skeletal muscle attaches across a joint and attaches to the bones by means of tendons. When the brain sends a message to bend your arm, the muscle contracts. As it contracts, the muscle shortens and pulls on the tendon which in turn moves the lever in this case, a bone. Ligaments: A ligament is a tough band of connective tissue that connects one bone to another bone Knee Tendon: A tendon is a tissue that connects a muscle to a bone Achilles tendon Diagram
MUSCLE IDENTIFICATION label the number of each of the following muscles on the diagrams in the appropriate places: 1. Deltoid 6. External Oblique 11. Gastrocnemius 2. Triceps 7. Trapezius 12. Erector Spinae 3. Biceps 8. Latissimus Dorsi 13. Gluteus maximus 4. Pectoralis Major 9. Quadriceps 14. Rhomboids 5. Rectus Abdominus 10. Hamstrings