Weight Training
Study Guide
Weight Room Key Terms:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Warm-up: Slow progressive increase in body temperature prior to vigorous exercise. The
practice of warming up involves a low intensity activity with gradual increase to produce a light
sweat.
Cool down Lowering of body temperature following vigorous exercise. The practice of cooling
down after exercise involves slowing down your level of activity gradually.
Target: The primary muscle intended for exercise.
Set: The number of times an exercise of specified repetitions is performed. (ex: curls 2 sets of 12
reps)
Repetition: the number of times you repeat the move in each set
DOMS (Delayed Onset Muscle Soreness) Muscle soreness or discomfort that appears 12 to
48 hours after exercise. It is most likely due to microscopic tears in the muscle tissue, and it
usually requires a couple of days for the repair and rebuilding process to be completed. The
muscle tissue grows back stronger, leading to increased muscle mass and strength.
Recovery Time: If you do not allow your muscles adequate time to recover they will begin to
develop excess amounts of lactic acid which will lead to muscle fatigue and soreness. Lactic
acid is the build up of waste products in the muscles (causing the soreness you feel after intense
exercise.).
Breathing: A common error in weight training is for an individual to hold their breath.
a. It is important to remember to breath. Use the following cue to help you remember:
b. Inhale at the beginning of the lift and exhale during the release of each weight
Overload Principle:
• Muscular strength and endurance activities (weight training) breakdown muscles, but only if
those muscles are overloaded. The forced contractions (repetitions) produce physiological
changes, which eventually result in the muscle fibers repairing themselves. Over time the
muscles adapt to the load they are lifting and become stronger.
o Overload Principle This principle says that in order to train muscles,
they must work harder than they are accustomed to. This “overload” will
result in increased strength as the body adapts to the stress placed upon it.
o The more overload on the muscle, the more strength gained. (2-8 reps) Muscular
Strength = High Weight / Low Repetition
o The increased repetition, the more endurance gained. (12-15)
Muscular Endurance = Low Weight / High Repetition
10. Concentric Movement (positive) The contraction of a muscle resulting in its shortening.
(Working against gravity) 2 second count.
11. Eccentric Movement (negative) The contraction of a muscle during its lengthening. (Working
with gravity) 4 second count.
12. Agonist A muscle that causes joint motion.
13. Antagonist A muscle that can move the joint opposite to the movement produced by the agonist
Terms associated with Fitness:
• Resting Heart Rate – Number of beat per minute after a long rest.
• Target Heart Rate – Heart rate range where the heart benefits the most from physical activity.
• Maximum Heart Rate – Highest number of times your heart can contract in one minute
through maximum effort.
• Recovery Heart Rate – Heart rate measured after exercise after 1 minute and 3 minutes.
• Pace – Moving at a steady rate so you can maintain that rate for an extended time.
• Aerobic – Muscles work with oxygen for a long time. i.e. biking
• Anaerobic – Muscles work without oxygen for a brief time. i.e. sprinting
• Heart Rate Monitor – A device used to monitor the heart rate while exercising. Allows an
individual to know if they are working in their target heart rate zone.
• Pedometer – An instrument that gauges the approximate distance traveled on foot by
registering the number of steps taken.
FITT: FITT PRINCIPAL
• Frequency – How often you exercise
• Intensity – How hard you work during exercise
• Time – How long you exercise to achieve benefits
• Type – Aerobic or anaerobic exercise
The Five Health Related Fitness Components:
1. Aerobic Fitness – The ability to perform large muscle, dynamic, moderate to high
intensity exercise for prolonged periods.
2. Muscular Strength – The ability of a muscle or muscle group to exert a maximal force
against resistance one time through the full range of motion (it is like lifting and carrying
objects without assistance).
3. Muscular Endurance – The ability of a muscle or muscle group to exert a
4. Submaximal force repeatedly over a period of time.
5. Flexibility – The ability to move a joint through its complete range of motion.
6. Body Composition – The amount of lean body mass (all tissues other than fat, such as
bone, muscle, organs, and body fluids) compared to the amount of body fat, usually
expressed in terms of percent body fat.
Health Related Benefits to Weight Training:
• Increases endurance and strength for sports and fitness activities.
• Improves focus and concentration, which may result in better grades.
• Reduces body fat and increases muscle mass.
• Helps to burn more calories even when not exercising (Muscle burns more calories than fat!
Muscle burns 35 calories per day compared to fat, which burns 2 calories per day).
• May reduce the risk of short-term injuries by protecting tendons, bones, and joints.
• Helps prevent long-term medical problems such as high cholesterol or osteoporosis
(weakening of the bones) when you get older.
Labeled Muscle Diagram
Deltoid
D
What do our Muscles really do?
After Labeling the Diagram on the back.
Analyze the function of each muscle and determine which muscle helps you to
accomplish these simple, everyday tasks that we sometimes take for granted.
ANATOMY OF THE BACK “POSTERIOR”
i. Hamstring_________ - bends the leg
ii. Gastrocnemius_________ - enables you to stand on your tiptoes and spring off
the ground
iii. ____________Gluteus Maximus__________ - moves the hip, helps you jump,
climb stairs and hills
iv. _______Deltoid____________ -helps to rotate and move your upper arm
v. __________Triceps___________ - straightens your elbow
vi. Trapezius___________- allows you to shrug your shoulders
ANATOMY OF THE FRONT “ANTERIOR”
i. _____Bicep_________ - bends your elbow
ii. _______Deltoid_________ - helps to rotate and move your upper arm
iii. _____External Oblique____ -allows you to rotate side to side
iv. ______Pectorals Major__________ - enables you to push, moves the arm
v. ________Rectus Abdominis________ - compresses the stomach
vi. ________Quadriceps_____ - straightens your leg