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Final Study Guide for Weight Training | PHED 1103, Exams of Physical Education and Motor Learning

Material Type: Exam; Professor: McClanahan; Class: Wt. Training; Subject: Physical Education; University: Gordon College; Term: Unknown 1989;

Typology: Exams

Pre 2010

Uploaded on 08/04/2009

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Weight Training
Final Study Guide
Benefits and Cautions
Benefits:
Weight Control: The more muscle a person has the more calories he/she
will burn while at rest. Muscle is a high-metabolic tissue while fat is a storage
tissue.
Weight Gain: Increasing muscle mass is a healthy and beneficial way to
increase weight without adding to fat stores.
Appearance: Weight training will increase muscle size and tone. This
will improve posture as well as shape and tone body parts.
Time: You can condition and strengthen muscles in a shorter amount of
time by increasing the resistance. This will allow you to reach muscle fatigue in
a shorter amount of time.
Energy: More work can be done with less effort as muscle strength is
increased.
Injury Prevention: Stronger muscles will withstand more forceful impacts
during an activity. Stronger muscles are also more resistant to tearing or
rupturing.
Bone Strength: Weight training will increase bone density.
Flexibility: Moving the weight through its full range of motion will
stretch and tone the muscle.
Balance: Stronger muscles that are more fatigue-resistant will improve an
individual’s balance. This can decrease the chances of a fall that may lead to
injury.
Cholesterol: Strength training lowers cholesterol after 3 to 4 months of
training.
Psychological Benefits: Increased confidence in appearance and self-
esteem as well as decreased stress and depression.
Cautions:
Does not have significant improvement on the cardiovascular system.
Possibility of injury to muscles or joints.
Could get injured by dropping weights on a foot or hand.
Types of Resistance Training
Isometric – contracting muscles while not allowing the muscles to change
length. Example: press palms together at chest level for a count of five.
Isotonic – tension or force is controlled throughout the motion. Example:
free weights
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Weight Training

Final Study Guide

Benefits and Cautions

Benefits: Weight Control: The more muscle a person has the more calories he/she will burn while at rest. Muscle is a high-metabolic tissue while fat is a storage tissue. Weight Gain: Increasing muscle mass is a healthy and beneficial way to increase weight without adding to fat stores. Appearance: Weight training will increase muscle size and tone. This will improve posture as well as shape and tone body parts. Time: You can condition and strengthen muscles in a shorter amount of time by increasing the resistance. This will allow you to reach muscle fatigue in a shorter amount of time. Energy: More work can be done with less effort as muscle strength is increased. Injury Prevention: Stronger muscles will withstand more forceful impacts during an activity. Stronger muscles are also more resistant to tearing or rupturing. Bone Strength: Weight training will increase bone density. Flexibility: Moving the weight through its full range of motion will stretch and tone the muscle. Balance: Stronger muscles that are more fatigue-resistant will improve an individual’s balance. This can decrease the chances of a fall that may lead to injury. Cholesterol: Strength training lowers cholesterol after 3 to 4 months of training. Psychological Benefits: Increased confidence in appearance and self- esteem as well as decreased stress and depression. Cautions: Does not have significant improvement on the cardiovascular system. Possibility of injury to muscles or joints. Could get injured by dropping weights on a foot or hand.

Types of Resistance Training

Isometric – contracting muscles while not allowing the muscles to change length. Example: press palms together at chest level for a count of five. Isotonic – tension or force is controlled throughout the motion. Example: free weights

Concentric Contraction – a muscle shortens as it overcomes resistance. Eccentric Contraction – occurs when a muscle lengthens and contracts at the same time, gradually allowing a force to overcome it. Isokinetic – speed of movement is controlled. The load of the move is controlled by the efforts of the user. Example: sweeping your arm through the water. Repetition – Completion of the exercise through the entire range of motion. Example – 10 reps of dumbbell press. Set – Completion a number of repetitions. Example – 3 sets of dumbbell press.

Movements for muscles:

Muscle Exercises

Pectorals dumbbell press, bench press Deltoids side lateral raises, bent-over lateral raises Trapezius shoulders shrugs, upright rows Latissimus Dorsi lat pulldowns, seated rows Abdominals raised leg crunches, crunches Obliques seated twist, crossover crunch Biceps alternate dumbbell curls, barbell curls Triceps dumbbell kickbacks, seated dumbbell extension Quadriceps squats, lunges Hamstrings leg curls, lunges Soleus seated toe raises, standing toe raises Gastrocnemius seated toe raises, standing toe raises Forearm Flexors wrist curls Wrist Extensors reverse wrist curls Erector Spinae deadlift, back extensions Gluteals lunges, squats Adductors squats, adductor machine