Introductory and Intermediate Weight

and Resistance TrainingTMS Physical Education

Purpose

Common type of strength training

Develops strength and size of skeletal muscles

Develops lean muscle

Increases resting metabolic rate-helps burn fat

Decreases stress levels

Realizes other health related benefits

History• Can be traced back to beginning of recorded history

• In Ancient Greece, wrestler Milo of Croton trained by carrying a newborn calf on his back everyday until it was grown

• Another Greek, Galen, described strength training exercises using an early form of a dumbbell (200 AD)

• Greek sculptures depict lifting feats such as stones and dumbbells

• 1960’s exercise machines introduced into the (rare) strength training gyms

• 1970’s popularity of Arnold Schwarzenegger and Pumping Iron led to worldwide acceptance

Basic Principles

•Manipulating of repetitions, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and muscular size

Repetition

Completing a specific action ONE TIME

Set

•Completing a certain number of repetitions ONE TIME

Set X Rep

• 6th Grade 2 X 10 = 2 Sets of 10 Repetitions

• 7th/8th Grade 3 X 8 = 3 Sets of 8 Repetitions

Tempo

•Speed at which repetitions are completed

How does it work?•Body contains skeletal muscles

•Skeletal muscles are made up of muscle “fibers” (Almost the size of a strand of hair)

•Contractions of muscles with weight added microscopically tears these fibers

•Fibers repair themselves to be more dense, bigger, and stronger

Illustration

How to find the correct weight

• It’s too light if you can do the repetitions and the set easily with little effort

• It’s too heavy if you cannot complete the set or repetition and you are in pain

• If you can complete the set but it is physically difficult and requires effort (but is not painful) then YOU FOUND THE CORRECT WEIGHT ON THAT EXERCISE

Anterior Muscle Groups

Trapezius

Deltoid

Bicep Brachii

Pectoralis Major

Extensor

Rectus Abdominus

Rectus Femoris

Posterior Muscle Groups

Latissimus Dorsi

Triceps Brachii

External Oblique

Gluteus Maxiumus

Hamstrings

Gastrocnemeus

Safety!

• Only perform the exercises as instructed

• Stay away from the weight stack while equipment is in use

• Do not distract, touch, or otherwise disrupt the lifter when they have begun their set

• Use a spotter if necessary

• DO NOT SLAM THE WEIGHTS DOWN

• Use the correct weight for YOU (everyone is different)