Weight Training Study Guide
Foundations of PE
“Weight training or resistance training is an exercise that utilizes progressive resistance
movements, typically with free-weights or weight machines, to build strength or muscular
endurance.” (Mood 2003)
Objectives of the weight training unit:
 Introduction and orientation to all of the equipment in the weight room
o Power racks (j-hooks, safety bars, lifting bars, plates, hooks,
benches)
o Cardio equipment (recumbent bikes, ellipticals,
spin bikes, ladders, jumpropes, boxes)
o Auxiliary equipment (kettle bells,
dumbbells, bosu-balls, medicine balls)
 Safety
 Basic schedule of a lifting class
o 3 days lifting, 1 or 2 days of cardio-based activities
 3 main lifts: Bench press, Incline bench press, and Squat (we do not do any hang
or power cleans in Foundations)
Muscular Strength vs. Muscular Endurance:
Muscular Strength is defined as the ability of a muscle to exert maximum force (as defined by
the National Strength and Conditioning Association-NSCA). Muscular Endurance is the ability
of your muscles to perform repeated contractions of a lower intensity weight without fatigue
(NSCA). In weight training, you can improve both strength and endurance by training in
different ways. In general, muscular strength is improved by lifting heavy weights for few
repetitions (1-5 reps), taking breaks between multiple sets (such as 5 sets of 3 reps). Muscular
endurance can be improved by lifting a lower amount of weight for multiple repetitions (10-20
reps), taking short breaks between several sets (such as 3 sets of 20 reps).
Repetition vs. Set:
Repetition: One complete motion or lift
Set: A group of consecutive repetitions
Orientation:
The first activity you will do in this unit will be to complete a weight room orientation.
Make sure that you know the names of the equipment in the weight room and how to use each
machine.
Safety in the weight room:
We will demonstrate and discuss several ways that you can practice safety in the weight
room including:
 Setting the bar (j-hooks) to the appropriate level for your height
 Setting the safety bars to the appropriate height for each lift
 ALWAYS using a spotter (and teaching spotters how to perform spots correctly)
 Never using a weight that is too heavy for your ability
 Focusing on having perfect form in order to lift effectively
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Warming up properly and stretching afterwards
Cleaning up and keeping the area(s) clear to avoid accidental injury
Take a day of rest between major lifts to avoid injury: for example, do not perform bench
press 2 days in a row. Allowing your muscle fibers to heal is actually what makes them
stronger.
Lifting Technique(s):
For each of the main lifts that we teach in Foundations, we will demonstrate and discuss
technique. You will be responsible for knowing and demonstrating proper lifting form for each.
1.
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Bench Press:
Back is flat on the floor
Feet are flat on the floor (adjust the bench so this is possible)
When grabbing the bar the thumb is wrapped around the bar, equal distance on both side
(use the knurling rings to ensure proper form)
 Hands should be at least shoulder
 Bring the bar down to chest, just above nipple height
 Inhale on the way down, exhale as you exert force and perform the lift
2. Incline Bench Press:
 Refer to all techniques for standard bench press plus
o Adjust bench to 45 degrees
o Adjust length of bench to accommodate your height
3. Squat:
 Place feet shoulder width apart or slightly wider
 Athletic stance (toes slightly out)
 Bar rests on the fleshy part of your back, not your neck: shoulders are back and chest is
UP or big
 Shift your weight back and down, bending knees to 90 degrees
 Weight should be on your heels and knees should not come in front of your toes
References:
Sports and Recreational Activities: Mood, Musker, and Rink. McGraw Hill, 2003
www.livestrong.com