WEIGHT TRAINING

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WEIGHT TRAINING

• TERMINOLOGY AND TERMS INVOLVED IN STRENGTH
  TRAINING

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MUSCLE FIBER TYPES

• Human muscles are made of three types of fibers.
• Fast Twitch Red colored fibers that are able to
  recruit quickly and generate maximal force.
• Slow Twitch Fibers are white in color and are
  able to keep generating force over a long period
  of time.
• Type IIA These fibers connect Fast and slow
  twitch are important in generating force.

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Types of Exercise
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Isometric

• Dynamic Tension. Isometric Exercise is when you
  push or pull against an immovable object. Mostly
  used in athletic training

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ISOTONIC

• Means equal weight or equal tension. In this
  type of training there is a change in the length
  of the muscle. This involves a muscle
  contraction. This is the most used type of
  exercise in weight training.

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ISOKINETIC

• Like Isotonic Exercises.The muscle shortens when
  contracted. This uses machines to even out the
  applied force to the entire muscle.

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TRAINING CONCEPTS

• Supersets. This is when you do one exercise
  after another with little or no rest in between.
  These are usually done with opposing muscle
  groups such as triceps and biceps. Supersets can
  reduce work out time and increase cardiovascular
  ability.

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PYRAMID TRAINING

• Here you start with high reps and then decease
  the reps as you add weight. You can also go back
  down as and add weight as you add reps.

• Set Rep weight
• 1 12 135
• 1 8 185
• 1 6 225
• 1 4 245
• 1. 2 275
• 1 1 300

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SPLIT ROUTINE

• This is key in setting up any weight program.
• Involves mixing up the types of lifts that you do
  each day.
• Involves using both upper and lower body lifts in
  the same day.
• Rotate opposite muscle groups on different days.
  Chest/Back Biceps/triceps