WEIGHT ROOM
introduction
Packet
Name: _______________________
Period:_______
Teacher: mr. pretto
Introduction to the Weight Room
Welcome to the weight room unit. This unit is strictly an introductory unit.
The unit is designed to teach you the basics of weight training…
Basic Rules to Follow in Strength Training:
1. Start with body weight exercises for a few weeks (such as sit-ups, pushups, and
pull-ups) before using weights.
2. Work out with weights about three to five times a week. Avoid weight training the
same muscle groups on back-to-back days!
3. Warm up for 5–10 minutes before each session.
4. Spend no more than 60 minutes in the weight room to avoid fatigue or boredom.
5. Ensure you're using proper technique through supervision. Improper technique
may result in injuries, particularly in the shoulder and back.
6. Cool down for 5–10 minutes after each session, stretching the muscles you
worked out.
Weight Training:
For the purpose of our weight-training unit, our type of weight training is geared towards
educating you in the weight room and in general fitness. You WILL NOT be lifting for
POWER! You will learn to lift in a slow and controlled manner, always being in control
of the weight and never letting the weight control you. Our class will utilize the 2/4 lifting
style, this means you will have a 2 second count whenever you start to move the weight
until you reach the apex, and you will have a 4 count when returning the weight back to
its starting position.
Please remember that accidents can be controlled and/or eliminated if you lift
under control, pay attention to the surrounding environment and remember that this is
an introductory unit, lifting heavy or to impress your friends is not important, learning to
lift properly and safely.
Benefits of Weight Training:

Helps control blood pressure


Increases muscle strength


Reduces body fat
Improves posture
Help prevent injury from normal activities

Increases muscular endurance

Improves physical appearance


Raises your metabolic rate
Can lower your resting heart rate
Different Ways to Weight Train:
Everyone who weight trains has their own personal goals that guide their training
program. However most people who choose to weight lift, do so in order to gain or get
bigger muscles, or to tone their muscles.
Weight Training to Gain muscle: (Making your muscles bigger, by training them to lift large amount of
weights for shorter periods of time)



Heavy weights
Low number of repetitions (6-8)
Low number of sets (1-2)
Weight training to Tone muscle: (Lifting weights in order to define and firm current muscles without
getting bigger muscles)



Less weight
High number of repetitions (12-15)
High number of sets (2-3)
Workout Log, Sets and Repetitions
When weight training it is important to record each lift that you complete, the amount of weight
you lift, how many times in a row (repetitions) and how many groups of repetitions you complete
(sets).
Lift
Bicep Curls
Example of an entry into a workout log
Muscle Group
Set/Repetitions/Weight
Biceps
2
x
12
x
25
This # indicates Set
This # indicates repetitions
This # indicates how much weight
KEY TERMS

Set:
A set is a group of successive repetitions performed without rest

Repetition:
A repetition is the number of times you repeat the move in each set
Spotting:
Properly supporting an individual during the exertion and recovering
phase during lifting


Breathing:
Exhaling as you exert force
WEIGHT TRAINING LOG
Lift
Muscle Group
Set/Repetition/Weight
Skeleton System
The skeleton system makes up the general framework of the body. It is composed of
206 named bones of various shapes and sizes. Strong bands of connective tissue called
ligaments hold the bones together. Bones are divided up into four classes: long bones
(which make up the limbs), short bones (which are grouped together to strengthen our
skeleton), flat bones (which protect our body and provide a place for muscles to attach.),
and irregular bones (those oddly shaped bones that don’t fit into any of the other three
categories).
Why does the human body have a skeleton? Here are the five important reasons:
1.
To support the soft parts of the body. Without your skeleton, your body would fall to the ground.
2.
To help muscles move your body by providing places for muscles to attach, while acting as levers
themselves.
3.
To provide protection for many of the vital organs of the body such as the brain, heart, and lungs.
4.
To provide essential minerals, especially calcium, to the body when necessary – such as during
pregnancy.
5.
To supply the body with certain blood cells. All red blood cells and some white blood cells are formed in
the bone marrow.
MUSCLES
Did you know you have more than 600 muscles in your body? They help you do almost
everything — from pumping blood throughout your body to lifting your heavy backpack.
You control some of your muscles and others, like your heart, do their jobs without you
thinking about them at all.
Muscles are all made of the same material, a type of elastic tissue (sort of like the
material in a rubber band). Thousands, or even tens of thousands, of small fibers make up
each muscle. You have three different types of muscles in your body: smooth muscle,
cardiac muscle, and skeletal muscle.
Why does the human body have muscles? Here are the five important reasons:
1.
Muscles turn energy into motion – (helps to provide movement) Without muscles,
our bones couldn’t move.
2.
To provide shape and protect organs. (Muscles cover your stomach and chest, and
provide a cushion to outside forces.)
3.
To provide heat. (through movement) helps create and maintain body heat.
4.
To help blood flow. The contraction and relaxation of muscles, especially in the legs,
helps move blood through the venous system and back to the heart.
5.
They are self-healing and are able to grow stronger with practice
5 Components of Fitness . . .
When you think of fitness, it’s important to look at the big picture. It’s not just about strength, endurance or
fat content, but a combination of all of these. What you want to strive for is balance. Listed below are five key
components important to a good definition of fitness. Investigate each one. Consider areas where you are strong and
the areas where you are weak. Strive to improve in all areas, because the results will permeate your overall wellbeing.
1.
Body Mass Index (BMI) -
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_____________________
2.
Muscular Strength ________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
__________________
3.
Muscular Endurance ______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4.
Flexibility ______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
5.
Cardiovascular Endurance ______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
DEFINITIONS OF WORD BANKS
This page will explain the function of each muscle and how that muscle helps you to accomplish simple, everyday
tasks that we sometimes take for granted.
ANATOMY OF THE BACK “POSTERIOR”
___________________________ - bends the leg
____________________________ - enables you to stand on your tiptoes and spring off the ground
____________________________ - moves the hip, helps you jump, climb stairs and hills
____________________________ -helps to rotate and move your upper arm
_____________________________ - straightens your elbow
_____________________________- allows you to shrug your shoulders
ANATOMY OF THE FRONT “ANTERIOR”
_____________________________ - bends your elbow
_____________________________ - helps to rotate and move your upper arm
_____________________________ -allows you to rotate side to side
_____________________________ - enables you to push, moves the arm
_____________________________ - compresses the stomach
_____________________________ - straightens your leg
1
1
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12
Bone Bank
Tibia
Ribs
Patella
Clavicle
Skull
Femur
Ulna
Fibula
Radius
Humorous
Scapula
Vertebra
Your Answers
1.____________________________
2.____________________________
3.____________________________
4.____________________________
5.____________________________
6.____________________________
7.____________________________
8.____________________________
9.____________________________
10.___________________________
11.___________________________
12.___________________________
Directions:
Write the
correct bone
(from the
word bank)
on the same
numbered
line. #1 bone
goes on the
#1 line, etc.
Directions: Write the correct muscle (from the
word bank) on the appropriate lettered line pointing to
the muscles.
1. bicep
4. trapezius
8. gluteus maximus
Muscle Word Bank
2. gastrocnemius
5. pectoralis major
9. external oblique
3. triceps
6. rectus abdominis
10. hamstrings
A
A
B
B
C
D
H
F
G
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E
K
7. deltoid
11. quadriceps
The Human Puzzle
Directions: Use the questions below to
complete the puzzle. All the words you will use
are located in the word bank.
9
6
10
3
8
5
7
1
4
2
DOWN
3. Without this muscle you would not be able to stand up out of a chair
7. You need this muscle to do a crunch
8. To "extend" your hand to someone in need you must have this muscle
9. You move your lips to speak but to walk those feet you need to move your hip, what muscle am I?
ACROSS
1. To kick your butt with your heel you need this muscle?
2. Without this muscle you could not do the "push" in a push-up
4. You could not eat a hamburger or itch your nose without this muscle
5. You use this muscle to show that "you don't know a question"
6. To put your hands ontop of your head you need this muscle
10. Without this muscle you do not have a "toe" to stand on, what muscle am I?
quadriceps
rectusabdominis
triceps
Gluteusmaximus
Gastrocnemius
Pectoralismajor
Hamstrings Trapezius
Biceps
Deltoid
Muscle & Bone Search
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BICEPS
BONES
CLAVICLE
CRANIUM
DELTOID
EXTERNALOBLIQUES
FEMUR
FIBULA
GASTROCNEMIUS
GLUTEUSMAXIMUS
HAMSTRING
HUMEROUS
MUSCLES
PATELLA
PECTORIALISMAJOR
QUADRICEPS
RADIUS
RECTUSABDOMINIS
RIB
TIBIA
TRICEPS
ULNA
VERTEBRALCOLUMN
Directions: Find the bones and muscles in the scrambled
word search.