Weight Lifting:Coach Patton

Semester Weights andFitness 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.Set reasonable goals.

Establish short- and long-term goals.Establish short- and long-term goals.

Identify a variety of short-term goals.Identify a variety of short-term goals.

Keep written records.Keep written records.

Revise your goals.Revise your goals.

Think positively.Think positively.4

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.

Clips

Clamp-like devices that

secure weights in place.

Term to Know

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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.

Overhand grip

A grip in which the bar is grasped with

the palms facing downward and the

knuckles facing upward.

Term to Know

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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.

Underhand grip

A grip in which the bar is grasped with

the palms facing upward and the knuckles facing

downward.

Term to Know

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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.

Alternated grip

A grip in which the bar is grasped with

one palm facing downward and the other palm facing

upward.

Term to Know

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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 Alternated15

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 Wide17

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 Weight Training Exercises for the Chest and Backand 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 Weight Training Exercises for the ShouldersShoulders

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 shoulders20

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 Weight Training Exercises for the Arms and Stomach 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 stomach22

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