Why Weight Training? PDF

WHY WEIGHT TRAINING?  Benefits of Weight Training: ↑ strength of muscles ↑ endurance of muscles Allows specific training of the individual for athletic purposes ↑ your BMR (basal metabolic rate) allows us to perform everyday activities with less effort Results in stronger bones...

WHY WEIGHT TRAINING?  Benefits of Weight Training: ↑ strength of muscles ↑ endurance of muscles Allows specific training of the individual for athletic purposes ↑ your BMR (basal metabolic rate) allows us to perform everyday activities with less effort Results in stronger bones (↓ risk of osteoporosis) Improved physique ↑ core strength ↓ chance of injury to skeletal and muscular systems Improves self esteem, attitude & confidence  5 Components of Fitness: 1. Muscular Strength 2. Muscular Endurance 3. Cardiovascular (aerobic) Endurance 4. Flexibility 5. Body Composition Muscular Strength The max. tension that a muscle can exert in a single contraction Example: lifting a heavy weight Muscular Endurance ▶ The ability of muscles to repeat contractions. ▶ Example: competing in a rowing race Cardiovascular (Aerobic) Endurance ▶ The ability of the heart, lungs, and blood vessels to supply the muscles with oxygen and energy over a period of time. ▶ Example: Completing a long distance race Flexibility ▶ is the ROM of a joint ▶ Example: performing the splits in gymnastics  Body Composition ▶ Describes the percentages of fat, bone, muscle, and tissue in the body. ▶ For example: the 3 different body types Body Composition Continued… ▶ There is no ideal body size…different for everybody ▶ Body composition is a combination of genetics and lifestyle factors ▶ Eat well and exercise on a regular basis, let your body worry about your weight ▶ Health Practitioners use Fat % to describe your body composition  Body Types: There are 3 pre-determined body types ▶ Endomorph: soft, round appearance, high body fat %, average to large body frame. Example: Discus thrower ▶ Mesomorph- firm, well developed muscles, average to large bones, well proportioned. Example: gymnast ▶ Ectomorph: small bones, slender with little muscle or fat mass, narrow chest and shoulders. Example: high jumper ▶ Not something you should aim to change!  Basic Weight Training Terminology ▶ REPS: = the # of times a specific exercise is performed. i.e. 10 bicep curls ▶ SETS: = the # of times you return to an exercise i.e. 3 sets of 10 bicep curls -10 bicep curls (1 set) - 10 bicep curls (1 set) - 10 bicep curls (1 set) ▶ INTENSITY: = the level of exertion (%)  TYPES of TRAINING PROGRAMS: GUIDELINES Bulk Building Building/Toning Toning Training for What? Muscular Strength General Muscular & Power Conditioning/ Endurance & Fat loss Stamina Training for Who? Powerlifters Most Athletes Distance Runners, Wrestlers General Public Cyclists, Rowers, Football Linesman Swimmers # of Sets 3+ 1-3 2-3 # of Reps Low (6-8 ) Med. (8-12) High (12-16) Weights (% RM) Heavy (85-90%) Med. (70-80%) Light (50-65%) Rest time between 2-3 minutes 1 minute 30 seconds sets No matter how many reps you do, the last rep is a struggle WITHOUT compromising good form Principles of Training Specificity Specificity means that you make your training program specific in many ways. The training program should be: - Specific to the needs of your activity. - Specific to your weaknesses. - Specific to your own level of fitness. - The type of training you use should also be specific to the activity and your own needs. Principles of Training Overload Resistance training and cardiovascular training actually damages your muscles. When you stop training and rest and refuel, your muscles compensate for the stress placed on them by repairing themselves and become even stronger. Your body does not like stress and the potential for added stress forces the body to rebuild better than before. This is called overloading your muscle. Principles of Training Progression Eventually your muscle will adapt to the new weight, and thus progression is also necessary in weight training to continue to see gains. - This must be done in increments. Rest and recovery are paramount in order to avoid injury. Principles of Training Reversibility - If during training you become injured or you miss weeks training due to holiday, fitness can be lost. - If you don’t use it, you’ll lose it! This will mean that after any absence from the program it may result in you having to go back to the start of your training program  FITT Principle FITT is an acronym used to describe the frequency, intensity, time and type of activity you need to participate in for that activity to produce benefits. F stands for FREQUENCY, which means how often you do the activity. Frequency is the number of days per week that you participate in the activity. (3-5 x/week) I stands for INTENSITY, which means how hard you perform the activity. The intensity must be greater than that required for normal daily activities. (Increase HR to Target Zone) T stands for TIME, which means how long you do the activity. The activity must be done for an effective amount of time for benefits to result. (20-60 minutes each time) T stands for TYPE, which means what kind of activity you are performing. (What skill set are you working on?) Determining Your Target HR Zone Target HR is 60-90% of your Max HR Eg. For a 14 year old (Max HR = 206 bpm) Bottom of Range (BR) is 60% of Max HR BR = 0.6 x 206 = 123.6 Top of Range (TR) is 90% of Max HR TR = 0.9 x 206 = 185.4 Therefore your Target HR zone is 123.6–185.4 bpm  Why Core Strength Training? ▶ When training “core” you are working on exercises that help with your bodies stability. ▶ Your stability starts from the middle of your body and moves outward. So when training core, you are working your abs, back extensors, and all other muscles that help with stability. ▶ If you have a weak core, it leads to difficulties in other areas when you get training with more complex and intense exercises. Methods of Training ▶ Traditional Weight Training: Using weights and doing exercises that isolate muscle groups (Muscular Strength, Muscular Endurance) ▶ Functional Training: Using Compound movements that reflect normal sport and everyday movements. Eg. Plyo Boxes, battle ropes, sport hurdles, ladders, etc. (All components of fitness) ▶ HIIT Training: High Intensity Interval Training: Using functional training for prescribed intervals of work/rest. Excellent when time is limited. (All components of fitness) ▶ Running (Cardiorespiratory fitness, muscular endurance) ▶ Biking (Cardiorespiratory fitness, muscular endurance) ▶ Swimming: (Muscular Strength/Endurance, Cardiorespiratory fitness) ▶ TRX Training: (Muscular Strength/Endurance) ▶ Yoga: (Muscular Strength, Flexibility) ▶ Pilates: (Muscular Strength, Flexibility) ▶ Tabata workouts: A type of HIIT focusing on two activities at time with a specific work to rest ratio (Muscular Endurance, Cardiorespiratory fitness) ▶ Plyometrics: Jump training (Muscular Strength, Power)