Weight Training
Fitness
Term 2
Open book quiz
15
Test on weight training
Participation in workouts (rubric)
Total of marks in term
Calculate % of Total mark on 115
20
80
115
Fitness Workout Rubric
Weak
1 - 50
Neglects to WORKOUT- Often UNPREPARED for Workout (4
no UNIFORMS). Constantly off task- workouts are always
incomplete
Satisfactory
51- 65
Generally participates in workouts- prepared for class Most
of the time (2-3 no UNIFORMS). Will participate and
complete all workouts with LITTLE EFFORT. “Going through
the motions”
Very Good
66 - 76
PARTICIPATES in all workouts -ALWAYS PREPARED (1
UNIFORM MISS ONLY) - WILL finish all the workouts (every
Exercise is DONE) WITH EFFORT
Excellent
77- 80
Participates in all workouts- ALWAYS prepared (NO
UNIFORM MISSES)- Completes all workouts (every exercise
is done) 100 % Effort is a leader in the weight room Achieves the “overload” principle in every workout.
3
What is Weight Training?
Strength Training is a specialized form of physical
conditioning. Different from the competitive sports of
weightlifting (Olympic), powerlifting, and body
building.
Strength training: program of exercises designed to
increase an individual’s ability to exert force
Benefits of Strength Training
 Increase in Metabolic Rate: Causing the body to burn
more calories throughout the day
Increase and Restoring Bone Density : Inactivity and
aging can lead to a decrease in bone density and
brittleness. Studies have shown that strength training
can lead to an increase in bone density and prevent
Osteoporosis
Benefits – Cont.
Injury Prevention: A wide variety of sports- related or
life related injuries can be prevented by strengthening
muscles and joints.
Increase in Lean Muscle Mass, Strength, Power and
Endurance: Everyone can benefit from being stronger.
We can work harder, play more, workout longer
Benefits- cont.
Improved Balance, Flexibility, Mobility and Stability:
Stronger more resilient muscles improves our balance,
which means more comfortable living & fewer falls and
accidents.
Decreased risk of Coronary Disease:
Decrease in cholesterol and lowering blood pressure
Benefits cont.
Rehab & Recovery: One of the best ways to heal many
types of injuries is to strengthen muscles surrounding
the injured area. The stronger the muscles the quicker
the healing process.
Benefits cont.
Enhanced Performance in Sports: No matter what your
sport is, performance can be improved
Movie sst training
Benefits cont.
Aging Gracefully: Keeps us alive and vibrant. Training
ensures seniors that they can continue to participate in
everyday activities.
Feeling & Looking better: Stronger muscles and joints
can have a dramatic impact on posture and leaner
toned muscles tend to make everyone feel better about
their appearance.
Types of Weight Traininig
Muscular Endurance Training: ability of a muscle or
group of muscles to sustain repeated contractions
against a resistance for an extended period of time
(reps)
Load : % of 1 rep max (the most you can do 1 time for a
specific exercise) – 40 to 60 %
Types cont.
Reps per set: 15 to 20
Sets per exercise: 2 to 4
Rest between sets: 1 to 2 min.
Training Sessions per week: 2 to 6 (usually 3 or 4)
Types Cont.
Strength Training: muscle's ability to generate force
against physical objects. In the fitness world, this
typically refers to how much weight you can lift for
different strength training exercises. Should have a
good knowledge of exercises and has been in a weight
training program for 5 to 8 weeks.
Load: 80 – 90% - 1 rep max
Types cont.
Reps per set: 1 to 5
Sets per exercise: 4 to 7
Rest between sets: 2 to 5 min.
Training sessions per week: 3 to 6
Types cont.
Hypertrophy: Training for muscular size. Not used
much in weight training.
Load: 60 – 80 % of 1 rep max.
Reps per set: 6 – 12
Sets per exercise: 4 to 8
Types cont.
Rest between sets: 2 to 6 min.
Training Sessions per week: 4 to 6
Types cont
Power - emphasis on explosive power. This may be
achieved through dynamic exercises which
utilize lighter weight and alternating repetition
patterns.
Load: 45 – 55 % 1 rep max. Speed of movement
Reps per set: 4 – 5
Sets per exercise: 3 - 5
Types cont.
Rest between sets : 2 – 3 min
Training sessions per week: 3 -6
Types cont.
Sport Specific – Functional training: being prepared
for the movements in a specific activity or sport.
Related movements that mimic certain aspects of the
movement which can be specialized in and put
together .
Load: 45 – 55 % 1 rep max
Reps per set: 5 to 8 – or time based-
Types cont
Sets per exercise: 4-5
Rest between sets : 30 sec – 3 min
 training sessions per week: 3 to 6
Types cont.
Circuit Training:
Utilizes a group of 6 to 10 exercises that are completed one
exercise after another. Each exercise is performed for a
prescribed time period or specific number of repetitions
before moving on to the next exercise.
High reps with small weight – (endurance)
Circuit cont.
The exercise within each circuit are separated by brief, time
rest intervals, and each circuit is separated by longer rest
period.
Types of Circuit Training:
Aerobic Training
Combination of Aerobic and Weights
Sport Specific
Weight training
Goal:
Improve general health and fitness, sport endurance, burn fat,
improve sport specific movements.
Pros:
Highly efficient form of training
More work in same period of time
Train many muscle groups at the same time – in 1 workout
Cons:
Hard to go through the circuit in “normal” gym setting
Some experts are critical as to the aerobic benefits
when combining weights & aerobics – as a way to
workout cardiovascular endurance
Sample workout:
Work
25 sec
10 exercises
Rest between exercises Circuits Rest
30 sec
2
1 min
OR
15 reps
0
4
2 min
Example of weight training circuit
Work out:
Total body: perform each exercise for 15
reps- Rest between exercise = 0 to 10 sec. Between
circuits= 3 min. 3 circuits.
45 min to complete
Exercises:
1. Warm up – skip rope 100 reps X 4 – 30 sec rest
Weight work out - Circuit
1 . Dumbbell press (chest)
2. Leg lunges with dumbbells
3. Dumbbell shoulder press
3. crunches (abs – core)
back hyper extension (lower back)
5. Dumbbell tricep kick back
6. Dumbbell bicep curls
 7. Dumbbell row (upper back)
How to begin
- Start with a program that works ALL muscle groups- non
-
consecutive days a week (never work the same muscle 2 days in
a row)
Warm up 5-10min of light cardio
1 – 3 exercises for each muscle group. Make sure that all muscle
groups are worked
Between 15 to 20 reps & 1 to 3 sets (Endurance)
Challenge yourself – not kill yourself: For the first few
workouts learning the movements and knowing how much
weight to use.
Gradually increase weight each week
After 6 to 8 weeks of consistent training, change your
routine to avoid plateaus.
Sample of Program (start)
Workouts per week. 4 – 2 day split
Day 1 - Mondays and Thursdays
Day 2 – Tuesdays and Fridays
Day 1 : Chest – Back – Triceps – Core/stability
Day 2 : Legs – Shoulders – Biceps – Core/stability
Sets per exercise: 1
Reps per set: 15
Exercises per body part: 4
Day 1 Monday - Thursday
Body part
exercise
Warm up
Dymanmic
Core
Syracuse
abs series
Chest
set
reps
weight
______
_______
3
8
_______
Bench Press 1
15
100
Peck deck
1
15
25
Incline
press
1
15
40
Med. Ball
push up
1
15
_______
_______
Body part
exercise
set
reps
Weight
back
Back hyper
extension
1
15
_________
Lat Pull down 1
15
80
Dumbbell
Row
1
15
25
Machine trow
1
15
50
Press down
straight bar
1
15
25
Press down
Ropes
1
15
25
Dumbbell
kick back
1
15
15
triceps
Body part exercise
triceps
set
Dumbbell 1
overhead
press
reps
weight
15
20
Day 2 – Tuesday - Friday
Body Part
Exercise
Set
Reps
Warm up
Skip rope
3
100
Weight
Core stability Plank circuit 3
Legs
squat
1
15
100
Leg
extension
1
15
45
Leg curl
1
15
35
Abductor/
Adductor
machine
2***
15
20/15
Body Part
Exercise
Shoulders
Biceps
Set
Reps
Weight
Dumbbell
1
shoulder press
15
20
Upright row
1
15
20
Shoulder
shrug
dumbbells
1
15
25
Dumbbell
lateral raise
1
15
15
Straight bar
curl
1
15
20
Dumbbell curl 1
15
15
Machine curl
1
15
40
Preacher curls 1
15
25
How to set up your own weight training
program
Goal +F.I.T.T. Principal
1.
Why do I want to Start weight training?
2. Frequency: How many times can I realistically get to
the gym? (how many muscle groups you will train in
one workout)
3. Intensity: How much weight do I do per exercise?
4. Time/Sets: How many sets/ reps do I do per body part?
5. Type: what exercises do I work on to achieve my goal
Possible Test question
30 year old – never weight trained before wants to start
a weight training program. With work and family
commitments, he can only workout 3 times per week.
His goal is be in “better shape”
Using the F.I.T.T. Principal come up with a program
that will help this individual