Weight Training
Study Guide
Repetitions and Sets:
• Repetitions are the number of times one does the exercise.
• Sets are the number of times one performs each specific
succession of repetitions.
3 Components of Lifting
1. Using full range of motion
2. Using proper lifting technique
3. Demonstrate correct safety procedures
Health Related Fitness Components:
• Aerobic Fitness – The ability to perform large muscle, dynamic, moderate
to high intensity exercise for prolonged periods.
• 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).
• Muscular Endurance – The ability of a muscle or muscle group to exert a
submaximal force repeatedly over a period of time.
• Flexibility – The ability to move a joint through its complete range of
motion.
• 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.
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 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
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.
• It is important to remember to breath. Use the following cue to help you
remember:
o Inhale at the beginning of the lift and exhale during the release of
each weight. Inhale as your muscle shortens and exhale as your muscle gets
longer.
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.
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

Core Lift: An exercise that works more than one Muscle at a time. Ex. Bench
Press-Pectoralis-Tricep-Deltoids

Supplemenatal Lift: An exercise that isolates one muscle at a time. Ex. Bicep
Curl-Bicep
Machines/equipment-Fremont
Core:
Bench Press
Incline Press
Squat Rack
Hang Clean
Supplemtnal:
Barbell-Bicep Curls
Dumbells-Tricep extension
Leg Extension/Leg Curl Machine
Lat Pull Down Machine
Plates
Gluet/Ham Machine
Labeled Muscle Diagram
Tricep (Back of Arm)
Tapezius (Upper Back)
Anterior Side
Posterior Side
1.Deltoid(Shoulders)
6.Rhomboids(Inner back)
2. Pectoralis(Chest)
7.Latitis Dorsi (Outer Back)
3. Bicep
8. Hamstring(Back of leg)
4. Quadricep(front of Leg)
9. Gluteus Maximus(Butt)
5. Tibialis(Shin)
10. Gastrocnemius(Calf)