Physical Fitness
Gr.9/10
Weight Training
Introduction
Cardinal Carter
Health Related:
1. Cardiovascular Fitness:
The ability of the circulatory system to supply energy to working
muscles to allow sustained exercise.
2. Muscular Strength:
The ability to exert an external force.
3. Muscular Endurance:
The ability of muscles to repeatedly exert force.
4. Flexibility:
The range of movement of a specific joint or group of joints.
5. Body composition:
The amount of muscle, fat, bone and other tissues in the body
Skill Related:
1. Agility:
Ability to change/control the direction of your body while in motion
2. Balance:
Ability to keep your body stable while in either a moving or static
3. Coordination:
Ability to use body parts together in order to perform a task
4. Power:
Ability to perform quickly an activity that requires strength
5. Speed:
Ability to perform a movement, or to cover a distance quickly
6. Reaction Time:
The time it takes for the brain to receive/send a message to the
muscles to initiate movement
Why Weight Training?
• If you want to lose fat or change your body, one of the most
important things you can do is lift weights.
• Diet and cardio are equally important, but when it comes to
changing how your body looks, weight training wins hands
down.
• It’s not about being a body builder, professional wrestler, or
professional athlete…..
It’s about YOU and a healthy lifestyle
Benefits of Weight Training
 Increases muscle strength and mass
 Helps prevent injuries
 Helps control weight
 Improves sport performance
 Increased metabolism
 Improves appearance – self image
 Strengthens bones, connective tissue - aging
 Helps manage stress
 Boosts the immune system
 Helps protect against certain diseases
Safety Rules
Never fool around in the weight room results injury
Always use proper form/technique while lifting  injury prevention
Make sure there are no obstructions/bystanders in your lifting area
Wear proper footwear
Make sure pins 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.
• 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.
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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.
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 (use safety clips)
Weight Machines
– Used to guide you through an exercise
– Some are multi-use, some isolate certain muscles
Definitions
Reps: Repetition, one complete movement of a particular exercise
Set: A group of consecutive reps performed in succession
– 8 bicep curls with each arm
Overload: To build muscle, use more resistance than your muscles are used to
– increase your workload to avoid plateaus - enough weight to complete the
number of reps
Progression: increase your intensity regularly(weekly/monthly)
– Increase the amount of weight, changing your sets/reps, changing the exercises
Specificity: train for your goal
– strength - train with heavier weights closer to your 1 RM (1 rep max)).
– weight loss, lighter weights, variety of reps to target different muscles fibers
Rest & Recovery: Rest days are just as important as workout days
– rest periods that your muscles grow and change,
– make sure you're not working the same muscle groups 2 days in a row
Major Muscle Groups
Trapezius
Deltoids
Biceps
Pectorals
Serratus anterior
Flexors
Quadraceps
Teres
Triceps
Latissimus
dorsi
Obliques
Abdominals
Adductors
Sartorius
Tibialis Anterior
Gastrocnemius
Gluteals
Hamstrings
Upper Body Muscles
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, DB row
http://en.wikipedia.org/wiki/Latissimus_dorsi_muscle
Trapezius
Action: Elevates shoulders and moves arms
Location: Upper back
Exercises to strengthen:
Free Weights: Shoulder shrugs
Other Exercises: Upright rows
http://en.wikipedia.org/wiki/Trapezius
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
Deltoids
Action: Shoulder movement
Location: Shoulder
Exercises to strengthen:
Free Weights: Lateral & Front Arms Raises
Other Exercises: Push Ups, Chest Press
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
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
Tricep
Action: Extends Arm
Location: Upper arm posterior
Exercises to strengthen:
Free Weights: Tricep Extension, Tricep
Kick-back, Dips
Other Exercises: Pull Ups, Bench Press,
Push Ups
http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
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)
http://www.abs-exercise-advice.com/abdominal-muscle-anatomy.html
Lower Body
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
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
Gastrocnemius/Soleus
Action: Heel Raise
Location: Posterior Lower leg
Exercises to strengthen:
Free Weights: Heel Raises
Other Exercises: Seated Toe Press
Standing Toe Press
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
How to Begin?
 What area of fitness do you need to improve on?
 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?
-Is cardio-vascular fitness an important part of your
sport/activity?
- How will you improve this?
Weight Training: How to Begin
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
• Jump rope
• Jog in place
• Jumping jacks
• Squat thrusts
• Bicycling
• Elliptical
Follow your warm up with 2-3 minutes of stretching head to
toe. Hold each stretch 12-15 seconds
Let’s Get Started
• For the next 5 days you will be introduced to a variety of exercises
• ½ of the class you will do some weight training
• ½ of the class you will complete cardio, abdominal training, or other core
training excercises
• Select a training partner
• Keep a detailed log of your activities (body part, exercise, number of
sets and reps)
• This is just an introduction to the benefits of weight training…want to
learn more ….
You can take Fitness in Grade 11 and in
Grade 12 or even join a local gym