Weight Training unit
Weight training is an effective tool for improving or maintaining strength, endurance, and overall fitness. It involves controlled movements of skeletal muscle in an effort to move an external load. This can be accomplished by using machines, free-weights, and exercises involving body weight. Individuals participating in a weight training program can expect improvement in body tone and strength. Incorporating a weight training program as part of a complete fitness plan will contribute to increased weight loss/control, balance and coordination, and a better overall sense of well-being.
http://westvalley.edu/academics/pe_department/physical_education/weighttraining.php
http://westvalley.edu/academics/pe_department/physical_education/weighttraining.php
Test yourself on the muscles of the body!
Play the interactive Poke-A-Muscle internet game! Clink on the following link to quiz yourself on how well you know all the muscles in the body! Let me know how you score! Enjoy studying!
http://www.anatomyarcade.com/games/PAM/PAM.html
http://www.anatomyarcade.com/games/PAM/PAM.html
Weight Training Benefits
Burn Calories: Adding 3 pounds of muscle increases metabolic rate by 7%, which causes the daily caloric requirements to increase by 15% at rest. In addition, base metabolic rates can stay elevated up to 24 hours after a strength training workout; therefore the body burns calories at a faster rate after weight training.
Strengthen Bones: Weight training places stress on connective tissues, bones, and muscles. The body responds by re-enforcing areas that have been "worked-out", making them stronger and more able to handle increased workloads. This leads to increased protection against osteoporosis.
Maintain Muscle Mass: As people age, muscle mass, strength, endurance, and bone mineral density all decrease. There is a 40-50% decrease in muscle mass between 25 and 80 year old a 10% decrease per decade! Incorporating strength training into a life-long commitment to physical activity will help curb the decline in muscle mass, potentially leading to many healthy and active years ahead.
Improve Overall Health: Weight training improves insulin sensitivity, lowers LDL (bad) and raises HDL (good) cholesterol levels. Blood pressure is also lowered and heart contractility improves.
Enhance Mood: Alertness, energy, and overall attitude are likely to improve.
http://westvalley.edu/academics/pe_department/physical_education/weighttraining.php
Strengthen Bones: Weight training places stress on connective tissues, bones, and muscles. The body responds by re-enforcing areas that have been "worked-out", making them stronger and more able to handle increased workloads. This leads to increased protection against osteoporosis.
Maintain Muscle Mass: As people age, muscle mass, strength, endurance, and bone mineral density all decrease. There is a 40-50% decrease in muscle mass between 25 and 80 year old a 10% decrease per decade! Incorporating strength training into a life-long commitment to physical activity will help curb the decline in muscle mass, potentially leading to many healthy and active years ahead.
Improve Overall Health: Weight training improves insulin sensitivity, lowers LDL (bad) and raises HDL (good) cholesterol levels. Blood pressure is also lowered and heart contractility improves.
Enhance Mood: Alertness, energy, and overall attitude are likely to improve.
http://westvalley.edu/academics/pe_department/physical_education/weighttraining.php
Fitness Components
Health Related Components: Those factors that are related to how well the systems of your body work.
- Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.
- Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water, etc)
- Flexibility: The range of movement possible at various joints.
- Muscular strength: The amount of force that can be produced by a single contraction of a muscle.
- Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time.
- Speed: The ability to move quickly from one point to another.
- Agility: The ability of the body to change direction quickly.
- Balance: The ability to maintain an upright posture while still or moving.
- Coordination: Integration with hand and/or foot movements with the input of the senses.
- Reaction Time: Amount of time it takes to get moving.
- Power: The ability to do strength work at an explosive pace.
Weight Room Terminology
Spotter – Partner who assists in lifts, checks for safety hazards, and supervised the lifter.
Collars- Safety tools that go on the end of a barbell, or curl bar, and hold the plates in place on the bars.
Dumbbell- Individual free weights that come in different sizes and weights.
Barbells- An individual bar that you use to place plates on each side.
Sets- A set number of repetitions used in keeping track of the number of times you does each lift.
Repetitions- The number of times you do each lift within a set.
Core lifts- A lift that works out large muscles groups, such as the bench press, squats, and power cleans.
Auxiliary lifts- A lift that works out smaller muscles groups, such as bicep curls, triceps extension, and shoulder raises.
Collars- Safety tools that go on the end of a barbell, or curl bar, and hold the plates in place on the bars.
Dumbbell- Individual free weights that come in different sizes and weights.
Barbells- An individual bar that you use to place plates on each side.
Sets- A set number of repetitions used in keeping track of the number of times you does each lift.
Repetitions- The number of times you do each lift within a set.
Core lifts- A lift that works out large muscles groups, such as the bench press, squats, and power cleans.
Auxiliary lifts- A lift that works out smaller muscles groups, such as bicep curls, triceps extension, and shoulder raises.
12 Muscles to study
1. Biceps
2. Triceps
3. Trapezius (Traps)
4. Deltoids (Delts)
5.Pectorals (Pecs)
6. Latissimus Dorsi (Lats)
7. Abdominals (Abs)
8. Obliques
9. Gluteus Maximus (Glutes)
10. Quadriceps (Quads)
11. Hamstrings
12. Gastrocnmeius (Calves)
2. Triceps
3. Trapezius (Traps)
4. Deltoids (Delts)
5.Pectorals (Pecs)
6. Latissimus Dorsi (Lats)
7. Abdominals (Abs)
8. Obliques
9. Gluteus Maximus (Glutes)
10. Quadriceps (Quads)
11. Hamstrings
12. Gastrocnmeius (Calves)
Study Guide
Weight_room_study_guide.pdf | |
File Size: | 528 kb |
File Type: |
Classroom resources
FITT Rubric.pdf | |
File Size: | 8 kb |
File Type: |
FITT Prinple Description.pdf | |
File Size: | 8 kb |
File Type: |
Labeled Muscle Diagram.pdf | |
File Size: | 147 kb |
File Type: |
12 Major Muscle Descriptions.pdf | |
File Size: | 599 kb |
File Type: |
skill assessment
Weight_room_skill_assessment.pdf | |
File Size: | 278 kb |
File Type: |
PE PROFILE Weight Training Skill Assessment.pdf | |
File Size: | 39 kb |
File Type: |
SPANISH RESOURCES
hb_weight_room_study_guide_spanish.pdf | |
File Size: | 330 kb |
File Type: |
hb_weight_room_skill_assessment_spanish.pdf | |
File Size: | 182 kb |
File Type: |
Spanish PE PROFILE Weight Training Skill Assessment.pdf | |
File Size: | 206 kb |
File Type: |
Google Translated: please excuse any translation mistakes.