WEIGHT TRAINING STUDY GUIDE
Safety Terms:
Lifting Belts: A wide belt that stabilizes the spine while exercising. When worn
properly a lifting belt accomplishes two things:
1. Supports the spine in back
2. Hold the internal organs up tight against the front of the spine.
(Together these two effects sandwich the spine and support it.)
Spotter:
A partner who helps the lifter attain maximum effort on each set while
maintaining strict exercise form.
Collar:
A round bar clamp which slides over the end of the bar tightens to hold the
weight plates securely in place.
Stretching:
Best time to stretch is right after a strength workout such as weightlifting. It not
Only helps to increase flexibility, but also enhances the promotion of muscular
development (muscle growth), and will actually help decrease the level of postexercise soreness.
Training Terms:
Exercise:
Repetition:
Set:
Recovery:
Intensity:
Volume:
A movement designed to isolate and work a specific muscle group.
One complete muscle contraction of an exercise.
One group of prescribed number of repetitions.
The amount of rest time between sets.
The amount of weight being lifted for an exercise.
The total amount of work being performed, or weight lifted, for an
exercise. (Volume = Weights X Reps for each set, then add the totals for
all sets.
The number of workouts per week, for an exercise.
Frequency:
Muscle
Strength:
The ability of a muscle to exert force.
Muscle
Endurance:
The ability of a muscle to contract repeatedly under low intensity.
Muscle
Hypertrophy: An increase in muscle size due to training.
Overload
Principle:
Motivation:
Progressively increasing the intensity of work loads as strength improves
to promote continued gains.
The ability to overcome the pain and boredom of the regular workouts and
maintain a consistent training program. (This is the single most important
aspect of successful training program.)
Training Styles:
Constant Resistance: The amount of weight used for an exercise REMIANS THE SAME
Throughout all of the sets. The number of reps changes
according to the lifter’s ability.
Ascending Resistance: The amount of weight used for an exercise INCREASES for each set.
The number of reps must therefore decrease if each set is a maximum
effort.
Descending Resistance:The amount of weight for an exercise DECREASES for each set, this
Insures that the desired number of reps is attained for each set.
Recommendations: For Increased Strength: (RM = REP Max)
Repetitions
Sets
Recovery
Intensity
Frequency
1-8 REPS
3-6
90 sec. 2 min
60-100%
of 1 RM
Style
2-4 workouts Ascending or
per week
Descending
WEIGHT TRAINING STUDY GUIDE
Weight Training – Exercise List
Trapezius
Upright Row
Shoulder Press
Shrugs
Power Clean
Deltoids
Shoulder Press
Lateral Raises
Upright Rows
Bar Dips
Front Raises
Bent Over Raises
Pectoralis
Bench Press
Incline Press
Decline Press
Push-Ups
Bent Arm Fly’s
Cable Cross Over
Pull-Over
Pec-Dec
Latissimus Dorsi
Lat Pulls
Bent Over Rows
Seated Rows
T-Bar Rows
Pull-Ups
Chin-Ups
Abdominals
Sit-Ups
Leg Raises
Crunches
Russian Twists
Bicycles
Tuck Glides
Erector Spinae
Hyperextensions
Straight Leg Dead Lift
Good Morning
Glute Ham Raises
Gluteals
Femoris)
Squats
Angel Squat
Glute Ham Raises
Running (sprints)
Hamstring (Bicep Femoris) Quadriceps (Rectus
Squat (Wide Stance)
Leg Curl
Glute Ham Raises
Running Backwards
Lunges
Squats
Front Squats
Leg Extensions
One Leg Squats
Power Jumps
Leg Raises
Power Cleans
Running Lunges
Calves (Gastrocnemius)
Toe Raises
Calf Raises
Donkey Calf Raises
Bicep Brachii
Dumbell Curl
EZ Bar Curls
Barbell Curls
Cable Curls
Chin-Ups
Underhand Lat Pull
Tricp Brachii
Tricep Extensions
French Curls
Bar Dips
Skull Crunches
Pull-Over Extensions
Closed Grip Bench Press
Green Weenies