Weight Training Intro Grade 9

Physical Fitness Gr.9/10 Weight Training Introduction Cardinal Carter

Health Related: 1. Cardiovascular Fitness: The ability of the circulatory system to supply energy to working muscles to allow sustained exercise. 2. Muscular Strength: The ability to exert an external force. 3. Muscular Endurance: The ability of muscles to repeatedly exert force. 4. Flexibility: The range of movement of a specific joint or group of joints. 5. Body composition: The amount of muscle, fat, bone and other tissues in the body

Skill Related: 1. Agility: Ability to change/control the direction of your body while in motion 2. Balance: Ability to keep your body stable while in either a moving or static 3. Coordination:

Ability to use body parts together in order to perform a task 4. Power: Ability to perform quickly an activity that requires strength 5. Speed: Ability to perform a movement, or to cover a distance quickly 6. Reaction Time: The time it takes for the brain to receive/send a message to the muscles to initiate movement

Why Weight Training? • If you want to lose fat or change your body, one of the most important things you can do is lift weights. • Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. • It’s not about being a body builder, professional wrestler, or professional athlete…..

It’s about YOU and a healthy lifestyle

Benefits of Weight Training  Increases muscle strength and mass  Helps prevent injuries  Helps control weight  Improves sport performance  Increased metabolism

 Improves appearance – self image  Strengthens bones, connective tissue - aging  Helps manage stress  Boosts the immune system  Helps protect against certain diseases

Safety Rules Never fool around in the weight room results injury Always use proper form/technique while lifting  injury prevention Make sure there are no obstructions/bystanders in your lifting area Wear proper footwear Make sure pins are secure in the machine before you lift Follow proper progression of weight advancement for each exercise Avoid the temptation to lift as much as you can Concentrate on the exercise that you are performing. Do not carry out conversations at the same time. • Stay in control of the lift at all times. Movements should be smooth. • Always work with a spotter for bench press, squats, leg press and any other exercise that you need assistance with. • • • • • • • •

Weight Room Etiquette • Put all weights back after use (even if you found them in the wrong place) • Wipe down all benches and machines after use. • Be aware that others are waiting to use the machine or bench that you are on. Do the exercise and move on. • Do not drop the weights or let the weight plates bang together. • Grunting or screaming out during the lift is not necessary. • The weight room is cleaned up after all classes. All need to help.

Types Of Weights Free Weights – Dumbbells • Designed to be held in one hand • Can be used in conjunction w/weight benches – Barbells • Can be used in conjunction w/weight benches • Weight Plates are usually placed on barbells to adjust weight (use safety clips) Weight Machines – Used to guide you through an exercise – Some are multi-use, some isolate certain muscles

Definitions

Reps: Repetition, one complete movement of a particular exercise Set: A group of consecutive reps performed in succession – 8 bicep curls with each arm Overload: To build muscle, use more resistance than your muscles are used to – increase your workload to avoid plateaus - enough weight to complete the number of reps Progression: increase your intensity regularly(weekly/monthly) – Increase the amount of weight, changing your sets/reps, changing the exercises Specificity: train for your goal – strength - train with heavier weights closer to your 1 RM (1 rep max)). – weight loss, lighter weights, variety of reps to target different muscles fibers Rest & Recovery: Rest days are just as important as workout days – rest periods that your muscles grow and change, – make sure you're not working the same muscle groups 2 days in a row

Major Muscle Groups Trapezius

Deltoids Biceps

Pectorals Serratus anterior

Flexors

Quadraceps

Teres Triceps Latissimus dorsi

Obliques

Abdominals Adductors Sartorius

Tibialis Anterior Gastrocnemius

Gluteals Hamstrings

Upper Body Muscles Latissimus Dorsi Action: Extends trunk at the waist Location: Lateral mid-back region Exercises to strengthen: Free Weights: bent over row Other Exercises: upright row, lat pull down, pull ups, DB row http://en.wikipedia.org/wiki/Latissimus_dorsi_muscle

Trapezius Action: Elevates shoulders and moves arms Location: Upper back Exercises to strengthen: Free Weights: Shoulder shrugs Other Exercises: Upright rows

http://en.wikipedia.org/wiki/Trapezius

Pectorals Action: Flexes and Adducts arms Location: Chest Exercises to strengthen: Free Weights: Bench Press, Flies Other Exercises: Push ups, dips

http://en.wikipedia.org/wiki/Pectoralis_major_muscle

Deltoids Action: Shoulder movement Location: Shoulder Exercises to strengthen: Free Weights: Lateral & Front Arms Raises Other Exercises: Push Ups, Chest Press

http://www.bing.com/images/search?q=deltoids&form=QBIR&qs=n&adlt=strict#focal=14f3705c21e1c10f9b70c07eed64d937&furl=ht tp%3A%2F%2Fwww.beebleblog.com%2Fimages%2Fdeltoids2.jpg

Bicep Action: Flexes arm Location: Upper arm anterior Exercises to strengthen: Free Weights: Bicep Curl, Hammer Curl, Preacher Curl Other Exercises: Pull Ups, Bench Press, Push Ups http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Tricep Action: Extends Arm Location: Upper arm posterior Exercises to strengthen: Free Weights: Tricep Extension, Tricep Kick-back, Dips Other Exercises: Pull Ups, Bench Press, Push Ups http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Abdominals Action: Flexes trunk at the waist & aids with breathing Location: Ribs to pelvis Exercises to strengthen: Free Weights: Sit ups, crunches, leg lifts Other Exercises: Abdominal curl machine, Stability Ball curl ups (core workouts) http://www.abs-exercise-advice.com/abdominal-muscle-anatomy.html

Lower Body Quadricep (4 Muscles) Action: Extends Leg at Knee joint Location: Upper leg anterior Exercises to strengthen: Free Weights: Lunge, Squat, Wall Sit Other Exercises: leg extension, leg press, squat (on rack) http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm

Hamstring (3 muscles) Action: Flexes Leg at Knee joint Location: Upper leg posterior Exercises to strengthen: Free Weights: Lunge, Squat, Wall Sit Other Exercises: leg curl, leg press, squat (on rack) http://www.floota.com/images/hamstring%20muscles.jpg

Gastrocnemius/Soleus Action: Heel Raise Location: Posterior Lower leg Exercises to strengthen: Free Weights: Heel Raises Other Exercises: Seated Toe Press Standing Toe Press http://www.bing.com/images/search?q=gastroc&form=QBIR&qs=n&adlt=strict#focal=e19ba6a35f7a96264a6140563a9e2d25&furl=h ttp%3A%2F%2Fwww.microsurgeon.org%2Fimages%2Fgastroc3.jpg

How to Begin?  What area of fitness do you need to improve on?

 What do you want to work on? -What muscles do you wish to tone/work out?  Do you play any sports or do any activities that

require a specific component of health related or skill related fitness? -If yes, what sport/activity? -What skill or muscle group do you need to work on?

-Is cardio-vascular fitness an important part of your sport/activity? - How will you improve this?

Weight Training: How to Begin Warm up: A warm up is defined as any exercise that increases your heart rate for 2-3 minutes The following exercises can be used together to create a total body warm-up

• Jump rope • Jog in place • Jumping jacks

• Squat thrusts • Bicycling • Elliptical

Follow your warm up with 2-3 minutes of stretching head to toe. Hold each stretch 12-15 seconds

Let’s Get Started • For the next 5 days you will be introduced to a variety of exercises • ½ of the class you will do some weight training • ½ of the class you will complete cardio, abdominal training, or other core training excercises • Select a training partner • Keep a detailed log of your activities (body part, exercise, number of sets and reps) • This is just an introduction to the benefits of weight training…want to learn more ….

You can take Fitness in Grade 11 and in Grade 12 or even join a local gym