LWE Physical Education
Weight Training / Fitness
The way you take care of yourself shows in how you look and also in how you feel. Everyone has a
choice – to be fit and feel better physically and mentally or to stay the way they are. Without exercise,
your body and mind suffer, leading to problems ranging from stress to stroke. You are also more likely to
feel tired and tense. You might have trouble losing or controlling weight. You may get sick more easily.
If you want to feel more energetic, clear-headed, healthy, and trim, start making exercise a part of your
daily routine. Don’t be a victim of inactivity.
Benefits include: increased muscle size, muscular strength, muscular power, increased metabolic rate,
various neural adaptations, positive changes in body composition, and increased bone strength. There
are also mental benefits of weight training – appreciation for one’s body, knowledge of major muscle
groups, increased levels of hormones produced while exercising, as well as stress relief.
General Differences
In general, the female is not capable of the muscular performance of the male. This is primarily due to
the difference in muscle size. Very little difference can be observed between muscles of the male and
female when muscle size is the same. However, female muscles do not have the ability to hypertrophy
to the degree of males. This is primarily due to the male hormone testosterone.
Age – Muscular performance usually peaks in the early to mid 20’s and then declines with the
progression of age. However, intense resistance training may slow this process down.
Machine vs Free Weight vs Body Weight – Resistance training can be done by using machine levers or
pulleys attached to weights, as well as free weights (dumb bell or bar bell). Free weights have the most
carry over to specific improvement in sports performance because they require several muscles to work
together. Machines offer safety and ease of use. Body weight can also be used as resistance for a
particular muscle group (ex: push-ups). However, once a large number of repetitions is reached, your
training is no longer developing strength, but only muscular endurance.
The most efficient system available for using energy is aerobic metabolism. It is called aerobic
because the muscle cells use oxygen to burn energy. The energy in the body is fat. Aerobic exercise
raises your heart rate, while changing the biochemical structure inside the cells. Because of this change,
less waste is created. Think of it this way: it is like the recycling of fat. The cells use the fat to get an
initial amount of energy; then, the waste product is recycled and burned again. Because fat is the fuel of
choice in aerobic metabolism, this is the preferred method when trying to lose weight.
Program Types
Athletic performance training – goal is to increase strength, speed, power, and quickness. Training will
usually be 3-5 days per week. This training incorporates many changes in exercises, sets, repetitions,
and rest times to continually confuse the body into getting stronger and more powerful.
Bodybuilding – goal is to develop a large amount of muscle hypertrophy or size. Usually involves a
large amount of time. Most people train at least one time per day for 5-6 days per week. Sets are
usually high at 3-6 per exercise and repetitions in the range of 8-15, utilizing many exercises per body
part.
Power lifting – lifting of maximum weights in high force, but low acceleration. Lifts such as squats, bench
press, and the dead lift. Most of these lifts are utilized within all the different types of weight training, but
not at maximum weights that can be dangerous and cause injury.
Olympic lifting – includes two lifts – the clean and jerk, and the snatch. These lifts produce very high
weights at maximum acceleration. These lifts are very athletic and technical. A person needs expert
instruction and supervision to properly learn and execute these lifts. We will not do these in class!!
Strength vs Endurance vs Power Resistance Training
Strength – involves high resistance and low repetitions (1-8 reps)
Endurance – involves low resistance and high repetitions (more than 10 reps)
Power – involves performing each rep very rapidly
Three Components of a Good Exercise Program
Warm Up – Every good workout starts with a good warm-up. A warm-up is a time of low
intensity exercise meant to increase blood flow to the muscles and increase your heart rate.
Your goal being to raise the heart rate slowly and gradually and get the heart and lungs working
efficiently, to adjust to the activity. The warm up will prepare you by increasing your body
temperature and loosening up your muscles, tendons, and ligaments. This will help your
muscles stretch and contract more easily and with greater intensity, lessening your chance of
injury. In addition, warming up thins the fluid protecting your joints, lubricating them and
allowing them to work more smoothly. **
Stimulus Period – Exercise of choice sustained for 20-30 minutes, at least 3 times per week.
New recommendations are now suggesting 60 minutes of activity, 6 days per week, with at least
30 minutes of MVPA (Moderate to Vigorous Physical Activity)
Cool Down/Stretching – Never sit down after exercising. It is important to keep the blood
moving after the stimulus period. Body movement, such as an easy short walk, will help
promote blood return to the heart and also allow the body temperature to be lowered before
returning to your daily activities. Stopping too suddenly may cause blood to pool; an uneven
distribution of blood through the body can cause nausea, dizziness, or chest pains. The cool
down allows the body to slow down and return to a more regular pace or rate of functioning.
The slow and easy movements of a cool down also eliminate cramps and stiffness by speeding
up the removal of waste products (lactic acid) from the muscle.
Thorough stretching should follow the cool down period. This is an important aspect of every
workout. Training your muscles with weights causes them to contract and shorten – stretching
after performing an exercise helps counteract this shortening, improving flexibility and reducing
the chance of stiffness or sore muscles. It is best to stretch the muscles used after each
exercise, along with a general stretch at the end of your workout.
There are two types of stretching - ballistic and static. Ballistic stretching involves a rapid,
uncontrolled bouncing or bobbing action. Because of the forces acting on the muscles and the
increased risk of injury, ballistic stretching is not recommended. A complete and full static
(stationary) stretching routine is strongly recommended. It should include one stretch for each
major area of the body – your chest, arms, abdominals, legs, back, and torso and will help
increase your flexibility. Flexibility is the ability of the muscles to move a joint through the entire
range of motion and is paramount to all activity. Any improvements in flexibility require changes
to the physical structures of the muscles, and therefore, require long periods of time to develop.
Sometimes, flexibility needs to be worked on for months in order to see an improvement. **
Rest
Another important factor for making gains in a weight training program and for general health is
getting enough sleep. You are the best judge of whether or not you are fully rested. How you
feel and how well you can stay awake and pay attention in school is a good indicator of your rest
level. A weight-training program is added stress to your body. If you begin a program, you must
get enough rest for your body to recover and adapt. It is easy to become over trained, if the
body is continually pushed to its limits and is not given proper rest and nutrition. It is sometimes
necessary to take a day off from weight-training or to adjust the intensity or exercises to help the
body recover.
When you weight train, you are stressing the body and the muscle fibers break down to a
certain level depending on the intensity. By giving the specific body part that has been trained
time to rest, the muscles have a chance to recover and adapt, which means they will get bigger
and stronger (hypertrophy). If you continually train too hard or do the same exercises day after
day, the muscles can actually get smaller and weaker. Lack of physical activity for 2 or 3 weeks
will cause the muscle to “waste away” (atrophy).
Diet
A proper diet is one of the most important aspects that will increase the effectiveness of your
weight-training program. You will not make any gains in strength, speed, or body composition if
you neglect a proper diet.
A proper variety and balance of foods is needed to get all the proteins, carbohydrates, fats,
vitamins and minerals necessary to increase and maintain muscular strength, endurance and
tone. Most dietary experts agree that most weight-training athletes need a small amount of
extra protein, but that most people already consume enough in their regular diet. A moderate
amount of carbohydrates are needed in the diet, as they are the main supplier of energy within
the muscles. The most under utilized nutrients are vitamins and minerals. Most people have a
deficiency in this area and that can have effects on training and long-term health. Some experts
advise taking a general vitamin and mineral supplement as one of the most important aspects of
a healthy diet.
Maintaining a good caloric balance is easy in theory, but hard to accomplish in practice or real
life. To maintain a proper weight, you must burn off as many calories as you take in. To gain
weight, you must take in more calories than you burn. To lose weight, you must take in fewer
calories than you burn. Remember, 1 pound equals 3500 calories!! In addition, one of the most
important factors in proper nutrition is to be properly hydrated. The general recommendation is
to drink 6-8 glasses of water per day. This should be adjusted according to your activity level
and water loss.
Use of anabolic steroids for athletic enhancement is dangerous to anyone’s health.
Consulting your family doctor is always recommended when starting a weight-training program!!
**Tony Gallagher, Weight Training for Beginners, (London, 2003), pgs.14–17.
(A great resource for weight training!!)
Weight Training Fundamentals
Establish the proper grip. The two main grips used are the pronated grip in which the knuckles are facing up and
the supinated grip in which the palm is facing up. For explosive exercise, a hook grip can be used in which the
thumb is “hooked” under the index finger. Grip width or the spacing between the hands is important. Most of the
time, a shoulder width grip is utilized, which will result in a balanced bar.
Establish a stable position. This enables the lifter to maintain a proper body alignment and posture when beginning
and performing the exercise. This places the appropriate stress on the muscles and joints. The feet should be
slightly wider than the hips, and the balls of the feet and heels must be in contact with the floor. The back should
be kept straight, flat and flexed at all times, with the motion of bending coming at the hips and knees. The back
should not round at any time.
Move through the entire range of motion at the appropriate velocity. Perform the exercise through the entire range
in a controlled manner, thus increasing and maintaining flexibility.
Inhale and exhale at the correct times. Exhale during the effort or lifting cycle and inhale on the return cycle.
Utilize proper safety and spotting techniques when performing weight-training exercises.
When beginning workouts, always start out with light warm-up weights and progress to heavier weights and less
repetitions.
Bar Weights Small Bar – 15 lbs. Large Bar – 45 lbs. Sled – 70 lbs.
Safety Guidelines
Always warm up adequately. When properly warmed up, you should have a light sweat.
Throughout the exercise, make sure that you have a spotter ready to lend assistance, if and when he/she is
needed.
Use proper breathing techniques – breathe in on the recovery phase and breathe out on the exertion phase.
Keep back straight during lifts – never, never arch your back.
Use a belt when doing squats or dead lifts.
Emphasize keeping weights close to your body, when applicable.
Avoid exercises that cause pain.
Stop lifting if any of these symptoms occur – tightness of pain in the chest, severe breathlessness, light-
headedness, dizziness, loss of muscle control, nausea or any sudden sharp pain.
Choose resistance overloads that you know you can safely handle.
Rest adequately between sets.
Use shoes that have good traction.
Keep collars firmly in place and weights evenly distributed.
Keep training area clear and watch where you are going.
Set weights and bars down easily. Never drop or throw the weights to the ground.
Remove plates when finished (be careful - #1 injury) and return all weights/implements to proper racks/area.
No power lifting/maximum weight lifting (minimum of 6 reps per exercise).
Weight Training Exercises
Upper Body
Muscle Group Exercises
Pectorals (Chest) Bench Press
Incline Press
Bench Flies
Trapezius (Shoulder) Shrugs
Upright Rowing
Latissimus Dorsi (Back and Sides) Pull-Ups
Lat. Pull Downs
Upright Rowing
Biceps (Front Arm) Pull-Ups
Pulley Curls
Dumb Bell Curls
Preacher Curls
Triceps (Back Arm) Tricep Extension
Dips
Deltoids (Shoulder) Military Press
Dumbbell Flies
Dumbbell Raises
Lower Body
Muscle Group Exercises
Quadriceps (Front of Thigh) Leg Press
Squats
Leg Extension
Leg Sled
Gastrocnemius (Calf) Heel Raises
Hamstring (Back of Thigh) Leg Curls
Squats
I am already too busy. How can I add exercise to my schedule? - As the old adage goes, you can do anything that you
really want to do. A minimum exercise program of 30 minutes, 3 times per week can be accommodated by almost anyone. It
does not matter if you exercise early in the morning, at lunchtime, or at night, as long as you are consistent in your exercise
habits. If you exercise before your largest meal, you may find that this will decrease your appetite.
I just want to lose weight! Exercise will make me hungry! - Research has shown that active individuals generally eat less
than sedentary individuals. Low-energy releasing exercise, such as walking at a slow pace, may increase your appetite.
Endurance exercise, such as jogging, is an appetite depressant for most people. Therefore, the more strenuous the exercise,
the less hungry you feel.
Does weight training give women bulky muscles? No, due to the hormones in a woman, it is almost impossible for them to
build large, bulky muscles.
Can I lose flexibility through weight training? Yes, you can lose a portion of your flexibility if you do not go through the full
range of motion when performing the exercises – or if you do not perform a dynamic flexibility routine after you train.
Does running help with weight training? Yes, if done in the correct amounts and at the right distances. It can help increase
your endurance and help you to train with more intensity.
Does breathing affect weight-training techniques? Yes, learning to inhale and exhale properly can help a person
successfully handle heavier weights and more intense workouts.
Terminology
Aerobics – A variety of exercises that stimulate the heart and lungs for a time period sufficiently long enough to
produce beneficial changes in the body.
Circuit Training – A type of fitness program that requires the participant to move from one exercise station to
another. Develops endurance and flexibility.
Contraction – The shortening or flexing of muscle fibers to produce movement.
Cross Training – A type of exercise program that utilizes several different activities to achieve fitness.
Endurance – The ability of a muscle or muscles to withstand fatigue or stress for a period of time.
Extension – To move a body part away from the midline of the body.
Flexion – To move a body part toward the midline of the body.
Hyperextension – To move beyond the full range of motion.
Interval Training – Alternating periods of intense exercise with light exercise or rest.
Isometric – Muscle contractions that develop tension with no noticeable movement.
Isotonic – Muscle contractions that create movement.
Ligaments – Major connective tissue holding bone to bone.
Muscles – Elastic material composed of bundles of fibers that can contract or extend to make the body move.
Muscle Atrophy – The decrease in size or “wasting away” of the muscle fibers.
Muscle Hypertrophy – The increase in size of the muscle fibers. The process of muscle enlargement (bulk) from
overload training.
Overtraining – Drastic increases in frequency, duration, and intensity, as well as insufficient recovery time between
workouts.
Range of Motion – The arc through which a body part moves. The joints and muscles that are responsible for
initiating the action set the limits of the movement. Exceeding these limits can lead to injury.
Recovery Rate – The time that the heart needs to recover from exertion. As fitness increases, recovery time
decreases.
Reversibility – When exercise is stopped and overall fitness declines; to stop exercising more than 48 hours, which
will eventually result in a decline of the fitness level. A well-conditioned athlete will experience reversibility
within a 72-hour period.
Set – A group or number of repetitions.
Specificity – Training activities that must use the specific muscles and movement patterns that you are seeking to
improve.
Strength – The ability of a muscle or muscles to exert a single maximum force.
Target Heart Rate – A way to monitor the heart while participating in an aerobic workout. Goal – achieving
maximum benefit without overexertion.
Tendons – Fibrous tissue that connect muscle to bone.