Weight Training

Strength Training Vocabulary

Resistance- the amount of force on working muscles.

Overload- working harder than your body or system is used to.

Regularity- how often you exercise (3 x/week minimum)

Repetitions- the number of times you do a series of repetitions

Maximum- the most you can lift once (max)

Anaerobic- exercise at a level where your body can not supply enough oxygen to sustain the activity.

Aerobic- exercise at a level where enough oxygen is supplied to continue the activity.

Positive Work- the actual lifting of the weight.

Negative Work- the lowering aspect of the lift

Atrophy- a decrease in muscle size.

Hypertrophy- an increase in muscle size

Cardio-vascular System- heart, lungs and blood.

Range of Motion-  complete movement of the muscle or joint: flexion, extension, abduction and adduction.

 

Exercise Principles

  1. Overload- working harder than your body or system is used to.
  2. Progression- increasing the overload over time
  3. Specificity- the tendency for adaptations to be specific to areas of the body that are exercised.

Exercise Training Variables

  1. Frequency- how often your work out
  2. Intensity- how hard you work out.
  3. Duration- how long you work out.
  4. Type- what kind of exercise.

Components of Fitness

  1. Aerobic endurance- large muscle group movements over extended period of time.
  2. Body composition- the division of body mass into two components: fat and lean tissue. 
  3. Flexibility- the ability to move muscles and joints through their full range of motion.
  4. Muscular strength- the ability  of muscles to produce force of high intensity over short periods of time.
  5. Muscular endurance- the ability of muscles to produce force at moderate intensity over extended periods.

Weight Training Rules:

  1. Always warm up properly
  2. Always use proper spotting methods
  3. Always used correct techniques
  4. Always lift through the full range of motion
  5. Always rest between sets
  6. Always breath properly
  7. Always return weights to appropriate spot
  8. Always follows follow classroom safety rules.
  9. Remember: IT'S NOT HOW MUCH YOU LIFT, BUT HOW YOU LIFT THAT COUNTS!!!

Make-up Quiz