Read Aloud the Text Content

This audio was created by Woord's Text to Speech service by content creators from all around the world.

Text Content or SSML code:

WEIGHT TRAINING Weight Lifting - is an international and Olympic sport competition. Weight Training – is a type of fitness/exercise program using weighted resistance to improve muscular strength and endurance TYPES OF TISSUE Circuit training is a training program that uses timed exercises at specific exercise stations. There are over 600 muscles in the human body that move the skeleton and make up 40% of your body’s mass. Most of these are voluntary muscles because you must consciously make them move. Involuntary muscles (such as the heart muscle) carry on bodily activities automatically without any thought. A knee joint Ligaments are bands of tissue that connect bone to bone. A C B Cartilage is a rubbery material found between long bones to help cushion bones from shock. It is also what your ears and soft part of your nose are made of. Tendons are bands of tissue that connect muscle to bone. Here the thigh muscles (A) connect to the shinbone (B) through the kneecap (C). Elasticity is the ability of tissue to regain its original length after being stretched. MUSCLES OF THE BODY (with exercises) Trapezius Shoulder press Deltoid Arm raises Pectorals Bench press Biceps Arm curls Abdominals Sit-ups Quadriceps group Leg extension Triceps Tricep press down Latissimus Dorsi Lat pull-downs Gluteus Maximus Leg curl / leg press Hamstring group Leg curls Gastronemius Calf raises WEIGHT TRAINING PRINCIPLES The F.I.T.T. Principle – reflects a balanced personal exercise plan Frequency – how often you exercise. A minimum of 3 and up to 5 times a week. Intensity – how hard you exercise. Start with 8 reps and increase intensity to 12 to 15 reps. Time – how long you exercise. A minimum of 20 minutes and increasing to 45 minutes. Type – what kinds of exercises you do. Eg. running, skipping, free or machine weights, etc. The S.A.I.D Principle – explains how your body responds to exercise. Specific Adaptation to Imposed Demands refers to the fact that when you exercise, your body will adapt to the work that it is being exposed to so that it is better able to do the work in future. When you exercise, you put your body under “stress” (not a bad thing, it just has to work harder than normal) and that “stress” will make your muscles stronger, with better endurance and your bones will also become stronger. Eg. A tennis player will have stronger muscles and denser bones in their dominant or playing arm. But, you must be very specific in how you exercise. You must exercise so that you are making your body adapt to whatever activity you want to be better at. Eg. A hockey player will not improve at hockey if he/she runs marathon distances. The hockey player must put his/her body through specific demands that would be found in hockey, not in say, badminton. What weight training CAN do for you Help you “shape up” – improve muscle tone and fitness Improve muscular strength Improve muscular endurance Improve athletic performance Help recover from injury Improve circulation Improve posture Myths about weight training and what it CANNOT do for you You have to lift heavy weights to get stronger You can get rid of fat or “spot reduce” one area of the body Weight training is bad for joints Weight training will make you “bulk up” or end up looking like a body builder Weight training causes high blood pressure Lifting weights stunts growth WHEN YOU ARE WEIGHT LIFTING Free Weights – These are weights that are NOT attached to pulleys or machines. These weights require the secondary or supporting and balancing muscles involved in an exercise to contract to stabilize the weights, therefore increasing the benefit of the exercise. Using these types of weights can be more dangerous, require more care and better spotting by the partner. Machine Weights – These weights are attached to cables, pulleys and machines and are therefore partially held and only provide resistance to the primary muscle groups working. These weights are normally safer because the danger of falling weights is less. Repetitions – This refers to the number of times a specific movement is done (usually 8 – 12). Eg. 8 arm curls first class, 10 the next class, 12 the next class Sets – This is the number of times that specific movement/exercise is done in a period (one set - that is all of the exercises - should be done at least twice each class). Breathing – Never hold your breath when lifting weights. Breathe out (exhale) upon effort - that is when you are doing the “hard” part of the exercise. This reduces pressure and strain in your chest. Breathe in (inhale) when doing the “return” part of the exercise. Speed of Movement - focus on a two second count for each repetition of the exercise. Count: “thousand one/thousand two” UP, “thousand one/ thousand two” DOWN. Range of Motion – always move the weight through a full and complete range of motion. Amount of Weight – Never try to lift as much as you can in one lift – injury to muscle, connective tissue and bone growth plates can occur. Eg. In first class, one should lift about 75% of maximum so that reps 7 and 8 are a little difficult to do. Order of Exercises – When weight training, one should always allow muscles to rest between sets. The exercises are listed on the workout sheet in such a way as to do a pushing movement and then a pulling movement; Or they go from an arm exercise to a leg exercise. Proper Lifting Position – Always bend knees and have a straight back when lifting a weight. NEVER bend at the waist to pick up a weight. - Feet should be shoulder width apart to ensure a stable base. - Hands should be a comfortable width apart (usually shoulder width) - When doing exercises where you are seated or where you are standing and there is the possibility of the spine getting out of proper alignment, use a pelvic tilt/flat back stance.