Weight Lifting: Coach Patton

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Weight LiftingCoach Patton

• Semester Weights and
• Fitness MHS

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Beginning a Resistance-Training Program

• Setting goals is essential to improving your
  muscular strength and endurance.

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Short- and Long-Term Goals

• Short-term goals can be used as stepping stones
  to achieving long-term goals.
• Long-term goals are more complex and require
  considerable planning, discipline, and patience
  to achieve them.

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Short- and Long-Term Goals

• Consider these steps as you set your goals

Set reasonable goals.
Establish short- and long-term goals.
Identify a variety of short-term goals.
Keep written records.
Revise your goals.
Think positively.
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Applying Safety Rules and Procedures

• Basic Safety Guidelines

Familiarize yourself with the training facility.
Warm up before each session.
Learn and use proper technique on any exercise.
Use spotters.
Wear a safety belt.
Use clips when adding weights to barbells.
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Applying Safety Rules and Procedures

• Basic Safety Guidelines

Practice all lifts.
Control the speed of the resistance movement at
all times.
Be alert and act responsibly.
Return equipment.
Allow time for muscles to repair.
Cool down after each session.
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Applying Safety Rules and Procedures

• Plates (weights) are fastened to dumbbells or
  barbells using clips.

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Applying Safety Rules and Procedures

• The main duties of the spotter are
• Helping the lifter keep the weight moving in a
  smooth, steady motion.
• Observing and pointing out any improper
  technique.
• Providing motivation and encouragement.

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Proper Technique

• Remember these technique tips

• Keep your back straight at all times.
• Adjust all weight machines for proper body
  alignment.
• When performing standing lifts, have a wide
  stable base and keep your feet flat on the floor.
• When lifting objects, use your legs, not your
  back.

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Proper Technique

• Remember these technique tips

• Keep the weight close to your body to maintain
  proper leverage.
• All lifts should be done through a full range of
  motion.
• Concentrate on the muscles that should be doing
  the work.
• Keep your hands on the bar and maintain pressure
  until all weights are safely put back on the
  racks.

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Proper Technique

• There are three steps involved in breath control

• Slowly take two or three deep breaths, holding
  the last breath.
• Begin your lift, exhaling the air slowly.
• Return the weight to its starting position,
  inhaling as you do.

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Proper Technique

• Gripping the bar correctly ensures that the bar
  is firmly within your control.
• The type of grip used depends on the exercise.
• The overhand grip is one type of grip.

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Proper Technique

• The grip ensures that the bar is controlled. The
  type of grip used depends on the exercise.
• The underhand grip is one type of grip.

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Proper Technique

• The grip ensures that the bar is controlled. The
  type of grip used depends on the exercise.
• The alternated grip is one type of grip.

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Proper Technique

• Proper lifting technique involves one of three
  types of grips. What are the names of each grip?

Overhand
Underhand
Alternated
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Proper Technique

• There are three main grip placements. The one you
  choose will depend on the specific exercise.

• Common (or standard) grip hands are shoulder
  width apart.
• Narrow grip hands are closer together.
• Wide grip hands are spaced farther apart than
  your shoulders.

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Proper Technique

• Your hands should always be evenly spaced from
  the ends of the bar.

Common
Narrow
Wide
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Weight Room Etiquette

• Remember these rules of weight room etiquette

• Limit your time on a machine or work station,
  especially at peak hours.
• Use one machine or station at a time.
• Put away weights and equipment at the end of your
  session.
• Use a towel to wipe down the equipment when you
  are done.

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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Chest and Back Weight Training Exercises for the Chest and Back
Bench press middle chest
Incline bench press upper chest
Flat bench fly chest
Bent-over row upper back
Lat pulldown midback
Straight-back good morning lower back
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Shoulders Weight Training Exercises for the Shoulders
Seated shoulder (military) press shoulders
Shoulder shrug shoulders
Upright row shoulders
Front dumbbell shoulder raise shoulders
Side (lateral) dumbbell shoulder raise shoulders
Bent-over dumbbell shoulder raise shoulders
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Legs Weight Training Exercises for the Legs
Back squat front upper leg
Lunge leg
Leg curl (machine) upper back leg
Leg extension (machine) front upper leg
Standing heel raise lower leg
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Weight-Training Exercises for the Whole Body
Weight Training Exercises for the Arms and Stomach Weight Training Exercises for the Arms and Stomach
Arm curl front of upper arm
Triceps extension back of upper arm
Dumbbell kickback back of upper arm
Abdominal crunch stomach
Twisting abdominal crunch stomach
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