Weight Training
Supplements
Energy Drinks
Side Effects
liver issues
shakiness
vomiting
Nausea
Dehydration
Very expensive
High caloric levels
Caffeine
Ginkgo biloba
Ephedrine
Carnitine
Guarana Seed
Anatomy
Muscles
Latissimus dorsi
Triceps
Biceps
Deltoids
Pectoralis Major
movement
Rotation
Abduction
Adduction
extension
Flexion
proximal
distal
Medial
lateral
Superior
Inferior
anterior
posterior
Personal Safety
Don't
skip cool down
stand on uneven ground
ignore pain
skip warmup
over work
stop when lightheaded
Do's
control breathing
return equipment
wear comfortable shoes
lifting technique
back straight
use spotters
Heart Rate
Zones
maximum (90%-100%)
hard (80%-90%)
moderate (70%-80%)
light (60%-70%
very light (50%-60%)
Target Heart Rate Zone
Lower Limit = MHR X .6 = (60%) Upper Limit = MHR X .8 = (80%)
Maximal Heart Rate
MHR = 220 – age (W)MHR 226-age
Resting Heart Rate
he number of times your heart beats per minute when you are at rest
Training Methods,
Giant sets
till failure
Quick repetitions
4 exercises
one muscle
Push- Pull Sets
similar to supersets
opposing muscles
Trisets
Maximum effort
no rest
2+ exercises of similar motion
Diminishing Sets
20 reps/ per set
70 reps in little sets
Burnouts
+ weights -reps
Similar to aerobic
Cardiovascular
many exercises, less intervals
Split Training
2 muscle groups per day
Training Principles
Specificity Principle
used to build
power
speed
agility
Specific to an individual
Focuses on
specific fitness
specific muscle
Reversibility Principle
detraining
lose gains
Progressive Overload
FITT
- Frequency: Increasing the number of times you train per week or the number of reps you perform.
- Intensity: Increasing the difficulty of the exercise you do. increasing the weight you are squatting with.
- Time: Increasing the length of time that you are training for.
- Type: Increase the difficulty of the training you are doing. For example progress from walking to running, from accessory to free weights.
Gain
endurance
Stronger muscles
Larger muscles
Add weights with time
Lift as much as possible
Resistance Training
Benefits
increased metabolism
reduced injury
improved joint function
Strength
bone density
in
ligaments
tendon
muscle
bone
Contracting Muscles
power, hypertrophy, and/or endurance.
Types of Training
Split Training Routine
Circuit Training
Dropsets
Superset
Pyramid
Multi-set
Pushed, Pulled, Squeezed or Bent
Resistance
Load
Equipment or Bodyweight
Strength Training
