BASIC PRINCIPLES OF WEIGHT TRAINING

GOAL FOR WEIGHTTRAINING: To improve or maintain performance in terms of strength, endurance, and flexibility

PRIMARY BENEFITS: improve muscle strength improve muscle endurance

SECONDARY BENEFITS: Muscle tone: –The shape of a muscle in its resting state Muscle mass: –The girth or size of a muscle Power: –The ability to apply force with speed

3 PRINCIPLES OVERLOADVARIATIONSPECIFICITY

Overload principle: –The application of greater than normal stress to a muscle resulting in an increased capacity to do work. –Muscle will gradually adapt –Then we will increase stress again

EXAMPLE 1)-start week one benching 130lbs. -start the next week benching 135lbs. 2) -3 X 5 struggle on the 5th–stay at that weight -3 X 5 - 5th is easy – move up weight

increase amount of weight increase # of reps. in a set “” # of sets performed “” speed in reps RATIO decrease time btn. Sets

Variation Principle: A.The alteration or modification of exercises to work an entire muscle or group of muscles. Helps combat boredom. B. Change exercises Hamstring rehab. –instead of leg raises do “rolly chair” TM races. Shoulder rehab –push-ups –ball pushups –ball crosses

Specificity Principle: A) The way in which an exercise relates to the activity for which performance enhancement is sought. B) The relationship btn. an exercise and the specific activity. C) S.A.I.D. principle –S-specific –A-adaptation –I-impose –D-demands

EXAMPLE: Soccer –Goal: Quicker mvmt. –Plan: Explosive exercises Baseball –Goal: Shoulder musculature improve –Plan: Any activity w/ rotator cuff

Flexibility? -stretch muscle groups where flex. is desired

Tone? -performing as many reps. as possible using relatively light weight.

Mass? -heavy weight w/ fewer reps

Endurance? -increase reps/sets

STRENGTHENING TERMS Concentric contraction Positives Shortening of a contracted muscle

STRENGTHENING TERMS Eccentric contraction –Negatives –Lengthening of a contracted muscle –Most Beneficial. Why?

TYPES OF EXERCISES Isometric exercise: –A muscle contraction w/ no motion that results in no change in the length of the muscle –Neither lengthens nor shortens –Done by applying pressure on a stable resistance. –Good test for muscle strength

CONT. Isotonic exercise –A muscle contraction produced by a constant external resistance –Use same weight throughout exercise –Weight training –Disadvantages: Requires some sort of equip. Increase likelihood of injury –Advantages: Most equip. is cheap –can use household items Enhance proprioception –balance of weight –works surrounding muscles

CONT. Isokinetic exercise –Hydraulic or electronic exercise –Cybex machine –Usually used for testing strength not working out. –Allows for comparison btn. affected and unaffected limb

PHASE’S PHASE’S PREPARATORY PHASE BODY PARTS- –CHEST/TRI’S –BACK/BI’S –SHOULDERS –LEGS –AB’s MAX TESTING –10 REP –5 REP –1 REP?