Weight Training Study Guide
A. Why strength train?
- To lose weight, To tone up, To gain strength, To gain size
B. Weight room policies
1) Never lift alone
2) No horseplay
3) Appropriate language
4) Don’t perform any exercise that you haven’t been shown how to
do.
5) Be respectful of others efforts
6) Puts weights away when finished
7) Clean the machine when finished
8) Carry workout charts at all times.
9) Warm up and stretch before and after lifting
C. Effective Weight training guidelines:
1. FITT Principle
a. Frequency – How often should one lift weights?
-Every other day to allow recovery time.
b. Intensity - How hard should one work?
-Hard enough to make the muscle fail during a given
number of sets and repetitions.
c. Time – How long should one do the exercise?
- Long enough to complete the desired sets and rep
d. Type – What component of fitness is being addressed?
- Muscular Strength and Muscular Endurance
2. Always release weight slowly – 70 % of the strength gain is earned on the negative lift.
3. Suggested rest time between sets is 1 -2 minutes
4. Suggested number of sets and reps:
a. For strength gain 2 sets of 8 reps then 1 set of 12 reps at a lesser weight.
b. For toning – 2 sets of 15 reps then 1 set of 8 reps at a heavier weight.
5. Always work opposite muscle groups together in order to develop muscle
balance.
6. Using free weights will require more coordination and the use of stabilizing
muscles
D. Definitions
Sets
Repetitions
Spotting
Stabilizing muscles
- The number of times one visits a station.
- The number of times one performs an exercise (Set)
- Assisting someone with a lift
– Muscles that stabilize or hold in place other muscles
during an exercise so that the exercise can be performed
without any awkwardness.
Machine
Leg extension
Leg Curl
Chest press, Bench press &
Peck deck
Arm curl & Bicep curl
Tricep pull down &
Tricep extension
Abdominal Crunch
Shoulder press &
Deltiod fly
Deltiod fly
Lat pull down
Muscle
Quadriceps femoris – Front of the upper leg
Hamstring – Back of the upper leg
Pectoralis major – Chest muscles
Biceps brachii – Front of upper arm
Triceps brachii – Back of upper arm
Rectus Abdominus – Runs down the center
of trunk.
Deltiods - Shoulder
Trapezius – Neck and top of shoulders
Latissimus dorsi – Covers most of the back