1. 10 th Grade Physical Fitness Weight Training Algona High School

2. 10 Benefits of Weight Training 1.Helps lose fat by getting the furnace fired! 2.Feel strong and fit in all aspects of your life. 3.You will have more energy and sleep better. 4.You will see results quickly, and feel them immediately! 5.You won’t get bored-only boring people get bored. 6.You will have functional strength to do the unexpected. 7.You will have a stronger back and a stronger core. 8.You can train at home … or anywhere! 9.You can get rid of pain: physically, mentally and socially. 10.You build and keep stronger bones for life.

3. 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

4. Types Of Weights Weight Machines –Used to guide you through an exercise –Some are multi-use, some isolate certain muscle –Advantages: safety, isolation of muscle Body Weight _ Use weight of body or body part _ Different angles produce different resistance _ Advantages: convenience, cost, versatility

5. Weight Training Basics 1.Always warm up before you lift. 2.Do core lifts before auxillary lifts. 3.When in doubt, seek instruction on what to do. 4.Use full range of motion. 5.Think about order of lifts. 6.Lift slowly to prevent the rebound effect and stronger muscles from taking over for weaker muscles. 7.Breathe out during the working phase of the lift. 8.Specificity, Overload, and Progression is important 9.FITT – Frequency, Intensity, Time, and Type 10.Is your program working? Evaluate.

6. Definitions Reps: –Repetition, one complete movement of a particular exercise Set: –A group of consecutive reps performed in succession –For strength: higher weight/ 6-8 reps –For tone/sculpt: lower weight/ 15-25 reps

7. 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.

8. 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 collars 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. Concentrate on breathing. 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.

9. Anatomy Chart … Which muscles do you want to work on? (8 areas)

10. 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? –How will you fit cardio into your workout? –Balance out your lifts, rest areas while working on others

11. Weight Training: How to Begin Plan your exercise in advance. Follow your warm up with 2-3 minutes of stretching head to toe. Hold each stretch 12-15 seconds 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

12. 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

13. 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

14. 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

15. 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

16. http://www.abs-exercise-advice.com/abdominal-muscle-anatomy.html 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)

17. http://en.wikipedia.org/wiki/Latissimus_dorsi_muscle 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,

18. 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

19. http://en.wikipedia.org/wiki/Trapezius 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

20. 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 Deltoids Action: Shoulder movement Location: Shoulder abduction Exercises to strengthen: Free Weights: Lateral & Front Arms Raises Other Exercises: Push Ups, Chest Press

21. 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 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