Weight Training Grade 9/10
Intensity – The amount of resistance lifted during an exercise
Set- a series of repetitions
Repetition – the execution of an exercise from the starting point to the ending position
Overload – Lifting more than a muscle does so that it works to capacity
Free Weights – holding dumb bells, plates or kettle bells and performing exercises without a
machine. You go against gravity to make the exercise harder.
Progression – Increasing your weight (resistance) periodically to increase your effort for maximum
training effects.
KEY POINTS TO REMEMBER
A) Safety - Use a spotter on bench press and heavy free weights
Make sure you can lift the weight and maintain good form. Avoid swinging or arching
your back. If you can’t maintain form, the weight is too heavy.
B) Stance- Tighten abdominals, shoulders up back and down, knees slightly bent to
stabilize your back. Feet shoulder width apart or one foot in front (split stance)
C) Breathing – Exhale on the contraction- inhale on release. Ex. Breathe out as you
straighten your legs on the up phase of a squat OR as you push your arms up in a
shoulder press.
Major Muscles to Know
Front of Body
Where is it
Deltoids
Shoulders
Biceps
Abdominals
Obliques
Pectorals
Front and top of the arm
Front of belly
Sides of stomach
Across the chest
Quadriceps
Tibialis Anterior
Back of Body
(Posterior)
Triceps
Trapezius
Latissimus Dorsi
Hamstrings
Gastrocnemius
Back Extensors
Thigh
Front of shin along tibia
Gluteals
bum
Upper Back of arm
Triangle shape at upper back
Lower sides of the back
Back of legs from butt to knee
Back of calf
Lower back
Exercises (What makes this muscle
contract
Raise arm overhead or to side or
front OVERHEAD PRESS
Bend elbow – ARM CURLS
CRUNCHES
TWIST CRUNCH- or knee to elbow
BENCH PRESS OR FLIES
Bring elbows together
Squats and lunges (Straighten leg)
Tap toes
Skull crusher, Kickbacks, extensions
Bent over rows (one knee)
Chin ups, lift wt over head to the side
Lunges, inverted bridge
Calf raises
Reverse curls on ball, lie on tummy lift
legs or chest
Squats, lunges on bench, Superman
What is the FITT PRINCIPLE? – Recommendations for Fitness
F= Frequency- 3-4x a week
I= Intensity – cardiovascular – Heat rate check determines if your heart is working a lot or a little.
Calculation for your age 220-age then multiply by .85
T=Type – DO a variety of exercises – muscular strength endurance, agility, balance, flexibility &
power
T= Time – at least 30 minutes!!
Resistance Training - Key Muscle groups
Location
Movement Contraction
Exercise Examples
Back of Arm
Straighten Elbow,
Elbows should be close
to your side ribs apart
Kickbacks, Skull crusher, Dips,
Extensions, Tricep Press ups
Pectorals, front
deltoid
Chest, front
of shoulder
Biceps
Front of
upper arm
Upper back
Diamond
Shape
-Bring elbows toward
midline
-hands should be wide
Bend elbow
Push ups,
Chest/bench press
Pec Deck
Bicep curls,
Hammer Curls
Rear Deltoid lifts
(kneeling on one knee)
Dead Lift or Dead Row
Major Muscle (s)
Triceps
Trapezius, Rear
Deltoid
Shrug and or Squeeze
shoulder blades
together
Erector Spinae
Lower Back
Lying face down lift
shoulders or legs up
like superman
Back extensions lying face down
Deltoids
shoulder
Quadriceps
Tibialis Anterior
Front of
Thigh
Front of shin
Lift arms to your side
or reach hands up to
the sky
Straighten knee joint
Gastrocnemius
Calf
Shoulder/
overhead press
Lateral side raises
Squats (the standing part)
Lunges (the rising part)
Squats
Calf Raises (lower phase)
Calf Raises (rising up on toes)
Hamstrings
Back of thigh
(from knee to
butt)
Lift toe toward sky
(Dorsi-flexion)
Point toes
Plantar flexion
Bend knee joint
Lift leg behind you
Or Bend knee up to
your butt (curl)
Squats (the sit down phase)
Lunges (the lowering phase
Inverted Bridge