Weight Training

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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