Weight Training Review

What breathing pattern should be followed when lifting weights? Take a deep breath (inhale) before the lift and then exhale as you lift. Which muscles are primarily used in the bent-over-row lift? Front of upper arm (biceps), upper back (trapezius), and back of shoulders (posterior deltoid). What is the position of the exercisers body during a bent-over row? Back should be parallel to floor and straight with knees slightly bent. Which weight training group uses extremely heavy weight and does many sets with few repetitions? Power lifters. How long does it take an exerciser that has been lifting at least four weeks to lose the gains that he has made? 2 weeks. Define reps? A complete cycle of movements. What muscles are developed during a leg curl lift? Back of the thigh (hamstring) What muscles are developed using the upright row lift? Front and middle of the shoulders (front and middle deltoids) Define a load? The actual amount of weight lifted in completing a movement. What muscles are developed when completing a bent-leg sit-up? Abdominal (rectus abdominis) During a back squat, how much should the knees be flexed at the lowest point in the exercise? Until the thighs are parallel to the floor.

What is the purpose of doing high reps with low weight? Bring out definition in the muscles. What muscles are developed in the behind-the-neck press? Front of the shoulders (anterior deltoids) and back of the upper arms (triceps). What is overloading? When a lifter is able to complete the desired number of repetitions during his first set and then increases the weight by 5 percent on the next set. How do you grip the bar on any overhead press? Hands should be a little wider than shoulder width apart with palms facing outward. What should a lifter do to emphasize the development of the chest using bench press? The lifter should vary the grip by using a wide grip. What are steroids? Synthetic hormones that are illegally used to stimulate growth of protein tissue. What effect do taking extra vitamins have on improving strength? None. What is the most important safety factor to consider any time one is working with free weights? Must have a competent spotter. What is the best procedure for an exerciser to develop muscular endurance rather than strength? The exerciser needs to decrease the weight and increase the repetitions. What does cool down mean? Act of stretching the worked muscles. What exercise is best for developing the chest (pectoralis major)? Bench Press.

What is the best procedure for an exerciser to develop muscle bulk as well as strength? Increase the weight and decrease the repetitions. What types of lifts are important for an athlete to perform when working on power? Multi-joint exercises such as squats, power cleans, push press etc.. Define muscular endurance? The ability of the muscles to continue to contract or do work over a long period of time. What does a person need to do if lifting for definition? High repetitions. How should an exerciser grip the bar on a lying triceps curl? Hands should be approximately 8 to 10 inches a part. What is the lift called when an exerciser takes a supine position on a bench and lifts a weight from the chest to a straight-arm position? Bench Press. An athlete should focus on what principle when lifting for strength? Overload. What does the push/pull method of lifting involve? Alternating exercises such as bench press to upright rows. What muscles are developed during the knee extension lift? Front of the thigh (quadriceps). What should be found in a well-balanced diet? Four or more servings of fruits and vegetables, two or more servings of meat, fish, and eggs, and two or more servings of milk products. How many times a week should a weight training program be used? Three or four times a week. What are important things to consider when training to gain size and strength? Use overload principle, get appropriate rest, and use a spotter.

What muscles are being developed during a lateral (side) raise? The shoulders (deltoids) What negative effect does taking protein supplements have on general body functioning? May cause dehydration. What is the primary reason for performing wrist curls? To develop the front of the forearms. What is the best way for a lifter to improve muscle endurance? Use low weight and high repetitions. What are good ways to develop aerobic fitness? Cross-county skiing, cycling, and swimming. Define Power? The combination of speed and strength. What exercise is best for developing the front of the upper arms (biceps)? Curls. What grip should a lifter use when upright rowing? Hands should be 6 inches apart with an overhand grip. Which weight training group concentrates on repeated sets with high numbers of repetitions? Body Builders. When is warming up important for weight lifters? It is always important. What would be an advantage of using a variable resistance weight machine instead of free weights? Same effort of muscles throughout the exercise. What are the techniques that can be used for overloading a muscle? Increase the amount of weight lifted, increase the number of repetitions, and increase the number of sets.

How should the bar be gripped for a power or hang clean? Hands should be shoulder width apart using an overhand grip. What should be the position of a lifters back when doing a curl? Straight. Define sticking point? This is the place at which the greatest resistance occurs in a movement. Other important information: Weightlifting: Weightlifting, weight lifting and weightlifting all have a "generic" meaning which refers to the activity of lifting weights. To those who are well versed in the use of weights, the word weightlifting has a particular meaning. It refers to the Olympic sport of Weightlifting, which tests strength a power through two methods of lifting a barbell overhead - the Snatch and the Clean and Jerk. Weightlifting is the only Olympic sport involving weights, which is why it is sometimes referred to as Olympic lifting or as Olympic-style lifting, or Olympicstyle weightlifting. Weight Training: Weight training refers to any activity which involves the use of weights. The term weight training is commonly used in referring to people who lift weights but not for the purpose of competing in bodybuilding, power lifting or weightlifting (although many people lift weights as a means for improving their performance in another sport). Many people who lift weights refer to themselves as "lifters" for short. Resistance Training: Resistance training is an even broader term than weight training because resistance can be supplied by weights, machines, rubber strands and any number of other devices that resist the movement of the exerciser. It is nearly impossible to engage in any vigorous resistance training without getting stronger as a result. However, strength training is a means of training with resistance that is focused on improving strength, as compared with muscle size (although people who train for strength are often seeking increased muscle size as well). Bodybuilding: Bodybuilding is a sport or activity in which the primary objective is to develop the size of the skeletal muscles. Bodybuilders focus on other areas as well, such as developing all of the muscles proportionally (symmetrically), minimizing body fat and increasing their strength. Because bodybuilders focus on

muscular development, that is the main thing they achieve. Strength, for example, tends to take a back seat to size (though many bodybuilders are very strong). Power lifting: Power lifting is a great sport that was conceived as a pure test of strength. And it tests strength about as well as Olympic-style Weightlifting. The sport that consists of three events: squat, bench press and dead lift. Powerlifters are very strong because they focus on developing that capacity exclusively. Overall, the strength of power lifters very close to that of Olympic-style weightlifters. However, power lifting is not an Olympic sport and it has multiple "federations" which govern it, so there can be multiple "world champions" each year (Olympicstyle Weightlifting has only one international governing body and one world champion per weight class worldwide). Power lifting is also not practiced as widely as weightlifting. For all these reasons, the level of competition tends not to be as high in power lifting as it is in weightlifting, which is why competitive Weightlifters, as a group, have earned the right to call themselves the strongest athletes alive. More importantly, no other athletes approach the strength of weightlifters and power lifters, as the men and women who compete in these sports are totally focused becoming the strongest athletes in the world. Moreover, they compete on measurable events which are standardized worldwide, so that performances can be reasonably compared. You won't see these athletes flexing their muscles or lifting tree trunks on "pay-per-view", but they are quietly driving the levels of human performance to all time highs.

Health Benefits of Exercise and Physical Activity:

Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Reduce high cholesterol or the risk of developing high cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Reduce depression and anxiety Improve psychological well-being Enhanced work, recreation, and sport performance

Benefits of Strength Training:

Increased muscular strength Increased strength of tendons and ligaments Potentially improves flexibility (range of motion of joints)

Reduced body fat and increased lean body mass (muscle mass) Potentially decreases resting systolic and diastolic blood pressure Positive changes in blood cholesterol Improved glucose tolerance and insulin sensitivity Improved strength, balance, and functional ability in older adults

10 Quick Tips To Help You Get Started:

1. Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints. 2. Stretch - Increases or maintains muscle flexibility. 3. During the first week of starting an exercise program keep it light. Work on techniquegood body mechanics and slowly work up to heavier weights. 4. Quick tips to maintain good body mechanics: go through the complete range of motion, move slowly and with control, breathe, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions. 5. The intensity of your workout depends on a number of factors, including the number of sets and repetitions, the overall weight lifted, and the rest between sets. You can vary the intensity of your workout to fit your activity level and goals. 6. Listen to your body. Heart rate is not a good way to determine your intensity when lifting weights, it is important to listen to your body based on an overall sense of feeling of exertion. 7. The MINIMUM amount of strength training recommended by the American College of Sports Medicine is eight to twelve repetitions of eight to ten exercises, at a moderate intensity, two days a week. You will get more overall gains with more days per week, sets and resistance, but the progression is one in which you must listen to your body. 8. Strength training sessions are recommended to last one hour or less. 9. As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigued muscles to rebuild. 10. "No pain, no gain." This statement is not only false, but can be dangerous. Your body will adapt to strength training, and will reduce in body soreness each time you workout.

Strength Training Principles:

1. Overload: To see gains in strength you must always stimulate the muscle more than it is accustomed to. 2. Progression: The active muscle must continue to work against a gradually increasing resistance in order to meet overload. 3. Specificity: Gains you receive are dependent on the muscle group used, and movement pattern performed. o Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM. o Endurance (sub maximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions. 4. Arrangement:

Warm-up - the warm-up should be "sport specific". In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps. o Stretch - it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury. o Workout - work larger muscle groups first, then smaller muscle groups. o Cool-down - keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity. 5. Breathing: When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.
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