Weight Training: Methods, Benefits, Equipment, and Safety - PDF

PRESENTATION 1 Weight Training - A common method of training primarily used to improve the strength and size of skeletal muscles by providing stress to the muscles. - This causes them to adapt and get stronger. - A training or exercise method that refers to the lifting of weights to increase stren...

PRESENTATION 1 Weight Training - A common method of training primarily used to improve the strength and size of skeletal muscles by providing stress to the muscles. - This causes them to adapt and get stronger. - A training or exercise method that refers to the lifting of weights to increase strength, muscle endurance and muscle mass More appropriately known as resistance training, A standard part of comprehensive personal training programs. Not just for athletes but for anyone since it offers a continuum of benefits: (6) ○ Increased muscle strength ○ Enhanced muscle tone ○ Better flexibility ○ Prevention of muscle and joint injury ○ Minimized risk of osteoporosis ○ Decreased risk of cardiovascular disease Can also positively affect cardiovascular endurance but not as much as targeted cardio training. The more appropriate term for this course is Resistance Training, which is an umbrella term referring to any exercise activity that causes the muscles to contract against an external resistance with the expectation of increases in muscle strength, tone, mass, and/or endurance. Weight training differs from Bodybuilding, Powerlifting and Weightlifting as it is a form of exercise and not competition or sport. To illustrate the differences: Bodybuilding – A sport wherein competitors perform poses on stage in front of judges and are primarily scored based on muscle size, body symmetry and muscle definition. Powerlifting – A sport wherein competitors attempt to lift the highest total weight in the (1) squat (2) bench press and (3) deadlift. Weightlifting – An Olympic sport wherein competitors attempt to lift the highest total weight in the (1) snatch and (2) clean and jerk. Development of Weight Training (1945 - rehab technique, 1948 - refined system, 1951 - book, 1980s - research) As a response to injured war veterans In 1945, an army physician, Dr. Thomas L. DeLorme experimented with a new rehabilitation technique. Protocol consisted of multiple sets of resistance exercises in which patients lifted their 10-repetition maximum. DeLorme refined the system in 1948 to include 3 progressively heavier sets of 10 repetitions, and he referred to the program as "Progressive Resistance Exercise." More successful than older protocols and was quickly adopted as the standard in both military and civilian physical therapy programs. In 1951, DeLorme published the text Progressive Resistance Exercise: Technic and Medical Application, which was widely read by other physicians and medical professionals. The book, and DeLorme's academic publications on progressive resistance exercise, helped legitimize strength training and played a key role in laying the foundation for the science of resistance exercise. Early interest in weight training has mostly been among athletes, particularly among Weightlifters and Bodybuilders. In the late 1980s, the focus of much of the research changed from enhancement of athletic performance to improvement of health and fitness in the general population and among special populations Weight Training Myths (9) 1.​ Weight Training Stunts Growth – Children can start weight training as soon as they are mature enough to follow instructions and exercise with proper form. It may actually stimulate growth by improving bone mass and density. 2.​ Weight Training Decreases Flexibility – Weight training promotes moving a joint through a full range of motion. This in turn helps improve flexibility. 3.​ Weight Training Makes You Slow - Strong muscles contract faster and generate more power. That's why professional athletes do weight training - it makes them faster. However, the exercises movements must be similar to the sport and sport training should not be ignored. 4.​ Weight Training turns Fat into Muscle - Muscle is made up of individual cells--living, 'breathing' cells that undergo all kinds of complex metabolic  processes. Fat cells are simply storage packets of lipids. Weight training makes your muscles grow bigger and the added activity causes you to burn fat. 5.​ Muscle Turns to Fat If You Stop Weight Training - Muscle never turns to fat. They're different tissues. If you stop weight training, you also have to eat less than before otherwise you'll gain fat. 6.​ Fancy Equipment produces the Best Results - Futuristic-looking, complex machinery designed to give your muscles the 'ultimate workout' is typically less effective than good-old barbells and dumbbells. Using simple free weights (barbells and dumbbells) on basic multi-joint exercises is still the most effective means of resistance training in the long-term. 7.​ Doing Hundreds of Sit Ups Everyday will develop Six-Pack Abs - There is no such thing as spot-reduction. Doing thousands and thousands of sit-ups will give you tight abdominal muscles, but they will do nothing to rid your midsection of fat. Nothing will rid the body of fat but a carefully-orchestrated reduction in your daily energy intake or an increase in activity (level or both). 8.​ Women Need to Train Differently than Men - On a microscopic level, there is virtually no difference between the muscle tissue of men and the muscle tissue of women. Men and women have different levels of the same hormones, and that's what is responsible for the difference in the amount of muscle a man can typically put on and the amount of muscle a woman can typically gain. 9.​ Someone With a Well-built Body Must be Knowledgeable About Fitness - The unfortunate fact is, many well-built athletes have no idea how they got where they are. With few exceptions, elite bodybuilders are the last people in the world you want to turn to for advice if you're genetically average like 98% of the world. Weight Training Equipment and Sources of Resistance (4) 1.​ Free weights - Free weights include dumbbells, barbells, bars, and weight plates. These come in a variety of shapes, sizes, materials, and weights. 2.​ Machines - Weight machines generally include a seat, a cable or pulley, a variety of weight plates for adjustable resistance, and movable bars. Similar to free weights, machines vary widely in design. Newer machines come equipped with computerized programming and may use hydraulics or compressed air. The two most common types of weight training machines are: (1) cam machines and (2) pulley machines.  -​ (1) A cam machine is a variable-resistance machine that features an elliptically shaped wheel, referred to as a cam. They usually restrict movement to one direction or one plane of motion. Example; vertical chest press, leg curl, knee extension. -​ (2) A pulley machine has one or more round pulleys of varying sizes (much smaller than a cam) looped around, over, or under by a narrow belt or plastic-encased steel cable. An advantage over cam machines is that pulley machines can move through multiple directions of resistance. Example: Lat. pulldown, high pulley, low pulley. 3.​ Resistance bands and tubing - Rubber bands and tubes provide opportunities for strength training any time and any place. Bands are flat and wide. Cheap, lightweight, and portable bands and tubes are the training tool of choice for frequent travelers. 4.​ Body weight – You can use your own body weight to provide effective resistance in a number of exercises such as the sit ups, squats, lunges, and push-ups. Weight Machines Advantages: 3 1.​ Safe - Machines are safer because they provide support, which is great for people who need help when learning new exercises. It can also be good for older people, people rehabilitating injuries, or for lifting heavy weights without the need of a spotter. 2.​ Easy to use - Because most machines work on a fixed path, it's easier to use and ensures good form. With machines, you know exactly what muscles you're working and how to do the exercise correctly. 3.​ Time Saver - It’s much easier and faster to change the load/weight in machines. Disadvantages: 3 1.​ Too much support - Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories and work the body in a less overloading way. 2.​ Very Limited - Most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout. 3.​ Expensive – Machines are much more expensive than dumbbells and barbells and offer less versatility. Free Weights Advantages: 4 1.​ Versatile - Free weights can be used for a variety of exercises for the entire body so you don't have to move from machine to machine to work different muscle groups. 2.​ Builds Whole Body Strength - Because you're supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training. 3.​ Develops Balance and Coordination – Because free weights aren’t supported by a steel frame like most machines, the muscles are forced to maintain stability and move in a coordinated manner while lifting the weight. 4.​ Cheap and Practical – Free weights are much cheaper than machines and their versatility makes them a more practical weight training equipment. Disadvantages: 1.​ Hard to learn - Using free weights requires skill and coordination, so you may need some instruction when using them for the first time. Good form is harder to achieve without the added support from machines, so there's a higher learning curve with free weights. 2.​ Risk of Injury - Because there isn't a fixed path when using free weights, it's easier to put your body in the wrong position, which could lead to injury. There's also the risk of dropping the weights when lifting heavy. 3.​ Time Efficiency – Working out with free weights is usually longer since loading and unloading the weights to adjust the load takes much longer than compared to machines. This all adds up to longer workout times. When choosing, consider the following: 5 If you're a beginner - stick with machines until you feel more comfortable with the movements. If you're in a hurry - go with machines. Workouts are generally more time-efficient when machines are used. If you have to wait in line, however, choose free weights. If you're working out at home - stick with free weights. Machines are expensive, take up a lot of room and offer limited exercises. Free weights are cheaper, versatile and take up less room. If you're rehabbing an injury - stick with machines since they offer the most support, but always follow your doctor/physical therapist's advice. To get the most out of each workout - stick with free weights because you can incorporate more muscle groups at the same time. EXTRA NOTES: PRESENTATION 2 Movement Categories 1. SQUAT ▸ Muscles involved: (5) 1.​ Hamstrings -​ Antagonist at the bottom position -​ Synergist in extension 2.​ Erectors -​ Synergist and stabilizer -​ Keeps spine stiff and in neutral (extension) 3.​ Abdominals and Obliques -​ Stabilizers. Prevents hyperextension 4.​ Upper back and lats -​ Helps erectors 5.​ Calves -​ Plantar-flexes the ankle joint as you extend upward. Types of Muscular Contraction (3) 1.​ Isotonic - Same Tension a.​ Action - Muscle changes length; Movement on a joint b.​ Concentric - Causes muscle to shorten (most common type) (paloob) c.​ Eccentric - Causes muscle to lengthen (palabas) 2.​ Isometric - Same Length a.​ Action - No change in muscle length; Contraction causes stability (contracts but does not shorten, no movement) 3.​ Isokinetic - Same Speed a.​ Action - Similar to isotonic; Speed is measured using dynamometer Muscle Fiber Hypertrophy ➤ The enlargement of muscle fibers which consequently leads to increased ability to exert force. ➤ Fast twitch fibers have a greater potential for hypertrophy ➤ 6-8 weeks before it becomes apparent ➤ All rep ranges produce hypertrophy Rep-Based Goal Setting (3) ➤ Strength -​ High load, low repetition -​ Primarily targets type 2 muscle fibers (power) -​ Don’t expect as much anatomical adaptation compared to hypertrophy-specific training ➤ Hypertrophy -​ Moderate load, moderate repetitions -​ load should be heavy enough for contraction failure - inability of muscle fibers to shorten and lengthen under control - Rest intervals will be moderate to low since full recovery is not needed Sets Considerations 1.​ For Beginners -​ 6 months or less experience in lifting -​ 1 to 2 sets -​ Increase sets after 1-2 months of consistent training 2.​ For Intermediate -​ Up to 2 years of regular training  -​ Sets can go for more than 3 3.​ Advanced -​ More than 2 years of regular training PRESENTATION 3 Weight Training Safety How to reduce the risk of injury and the effects of soreness? (3) 1. Warming Up ➤ Increases body temperature -​ Increase muscle temperature -​ Increases core temperature -​ Increases Neural Function -​ Disruption of transient connective tissue ➤ Non-Temperature related benefits -​ Increased blood flow to muscles -​ Increased baseline oxygen consumption -​ post activation potentiation WARM-UP PROGRESSION: (4) 1. General Warm-up 2. Specific Warm-up 3. Potentiating Set 4. Working Set ➤ Start with 1 and 2. ➤ For compound exercises - 3 and 4 ➤ For compound exercises of the same muscle group, repeat 3 and 4. ➤ For compound exercises of a different muscle group, repeat 2 to 4. ➤ For isolation exercises, repeat 2, skip 3, then go straight to 4 2. Breathe Properly ➤ Relaxed, normal breathing during exercise is safe and should be practiced. ➤ HOLDING YOUR BREATH  -​ Holding your breath creates intrathoracic pressure-pressure in the chest cavity-that prevents blood from going to the working muscles. -​ VALSALVA maneuver is the technique used when lifting very heavy weights. This should be practiced and coached properly. -​ In most cases, EXHALING through the sticking point will help. - Sticking point: moment of contraction from the most stretched position (the most difficult part of the lift). 3. Others ➤ Practice proper form always when lifting. Do not progress in load until you are confident with your form. ➤ Stand clear of moving equipment: -​ Right of way: If a person is carrying weight from one place to another, steer clear of that person. -​ Right of space: If the person is using an area for a working set, make sure to steer clear of that area when the set is going on. FREE WEIGHTS SAFETY ➤ Be cautious in moving weights around. ➤ Hold heavy plates with two hands and close to the body. ➤ Move barbells sideways. ➤ Always use collars. ➤ Be careful in racking and picking up weights. -​ Dumb bells, lower to chest before sitting up. ➤ Do not drop weights unless they are bumper plates and in emergency situations. MACHINE SAFETY ➤ Customize to fit your frame. -​ Seat height -​ Backrest position -​ Grip position ➤ Select the appropriate weight. ➤ Watch your hands and fingers ➤ Use the machine for what it is for. Spotting ➤ A spotter is someone who is designated to help take the weight from the lifter when necessary. ➤ When is spotting necessary: 3  -​ When the lifter is trying an exercise for the first time. -​ When the lifter is trying a heavy weight for the first time. -​ When the lifter is trying more reps for the first time. ➤ A spotter has to be briefed of the following: 3 -​ The number of reps you will attempt -​ Whether you need help lifting the bar or dumb bells at the start. -​ When you can’t lift the weight any longer, say “spot!” so the spotter can take over. ➤ Don’t forget to thank your spotter :) Being a spotter ➤ Pay close attention to the lifter and be ready for the following cues to take over the weight: -​ The weight has stopped moving and it is apparent that the lifter can not continue the exercise. -​ The weight travels in the wrong direction. -​ The lifter yells “spot!”, or “help!” Spotting DON’Ts (3) ➤ DON’T think that the lifter can complete the lift. Always be ready and alert to take the weight when it is necessary. ➤ DON’T offer help too soon. ➤ DON’T obstruct the lifter's path. Be close, but not to the point of discomfort. See photo for reference. Exercises that usually need a spotter: 3 -​ Barbell Back Squat -​ Barbell Bench Press -​ Dumbbell Pressing Variations