Weight Training: PE 123/223

Transcription

1 Fall 2015 Fitness Center; Building 21, Room 103 Ext Instructors: Brenda Conner Ext Highline College Physical Education Department pe.highline.edu Weight Training: PE 123/223 Course Description: Cheryl Davis Ext Karen Nadeau Ext Darin Smith Ext Weight Training is a 1 credit class that allows students to learn and apply weight training principles with an individualized approach and a flexible schedule. Students will learn to design and implement a weight training program tailored to their own fitness goals. After completing the orientation sessions, students will need to complete 2 workouts a week. Additional course requirements include; a pre and post fitness assessment; quizzes; and completion of a training log. Students may take only one Fitness Center class per quarter (PE 123, 223, 186, or 286). Orientation: Fitness Center Hours: 8:00am 6:00pm Monday Friday Closed on weekends and holidays. Orientation sessions are conducted during the first week of the quarter. You must come to the fitness center during the times you registered for. If you miss any of the first week of classes, you must complete the online orientation available on Canvas. After the orientation week, workouts can be completed in the Fitness Center during any of the scheduled Fitness Center hours. Canvas: Canvas is an online course management system used by many Highline classes. Your instructor will use Canvas to communicate with you throughout the quarter. You will also use Canvas to complete the Fitness Quizzes. Please make sure that this class appears on your list of Canvas classes. Student Outcomes: Class begins: September 29 Class ends: December 14 Students will be familiar with the basic principles of resistance training. Students will develop an understanding of the importance of overall fitness. Students will be familiar with safety issues and injury prevention. Students will be familiar with proper warm-up and cool-down procedures. Students will demonstrate an increase in upper and lower body strength and/or endurance. Students will maintain an accurate training log of their weight training program.

2 Weight Training: PE 123/223 Page 2 Grading: # of visits Grade 18 or more Your grade will be based on your number of workouts, fitness assessments (pre and post), fitness quizzes, and your training log. Your number of workouts will determine your highest possible grade according to scale on the left of the page. The fitness assessments, and training log are described below. There will be a 0.5 point deduction from your grade for each of these items not completed or less 0.0 Muscular Fitness Assessments: You must complete a pre and post muscular strength/endurance assessment. The pre assessment should be completed by the end of the second week of the quarter. The post assessment should be completed during the last two weeks of the quarter. Detailed assessment instructions can be found in your Student Information Packet. Training Log: My Grade Checklist: Pre Assessment Post Assessment Quiz # 1 Quiz # 2 Training Log You will receive a training log during orientation week which you will use to keep track of your workouts during the quarter. This must be kept current throughout the quarter and turned into your instructor at the end of the quarter. Training logs are kept in the file cabinet next to the counter in the Fitness Center. Fitness Quizzes: There will be 2 quizzes given during the quarter. Quizzes are graded as pass/fail. You must get at least 80% correct to pass. The information you need to know for the quizzes is included in this syllabus. Quizzes will be available online via Canvas. If you fail or miss a quiz, talk to your instructor for makeup possibilities. Fitness Center Log In System: Use your Highline student identification card to log-in and log-out of the Fitness Center computer each time you workout. If you have problems logging-in, let the instructor know immediately. You must workout for a minimum of 35 minutes to receive credit for a workout. Workouts less than 35 minutes will not count as a visit. Only one log-in a day is allowed. If you forget to log-in or log-out, you will not receive credit for a workout! Do not log-in until you have changed into your workout clothes. Logging in and out without working out is considered cheating! Those suspected of cheating may be subject to disciplinary action. Disciplinary action may include being dropped from the class or failing the class.

3 Fall 2015 Page 3 Dress Code: The purpose of the dress code is to ensure the safety and comfort of fitness center users. If you have any questions regarding the dress code, please ask an instructor. Recommended attire: Fitness Center Rules and Etiquette: T-shirt, shorts or sweat pants, socks, athletic shoes (e.g. running, basketball, crosstrainer shoe). Only current Highline/CWU students/ faculty/staff may use the Fitness Center All users must log-in and log-out at the front desk. All users must be enrolled in a Fitness Center class and/or complete a Fitness Center registration form. Only those logged-in and working out are allowed in the Fitness Center. All users must be dressed in work out attire (see dress code rules). No food or drink (except water) is allowed in the Fitness Center. Prohibited attire: No jeans. No shorts or pants with large zippers, buttons, or belts. No clothing that may present a trip hazard and/or may become entangled in moving parts. No dress shoes, boots, sandals, or slip-ons. Users who do not follow the rules will be asked to leave the Fitness Center. Share the equipment. Avoid lounging or leaving items on the equipment when you aren t using it. Wipe down equipment when finished. Return dumbbells and plates to racks when finished. Do not move or misuse equipment. Be aware of personal odors (e.g. body odor, strong fragrances). Minimize cell phone use while working out. Check the white board in the Fitness Center regularly for important due dates! Locker/Changing Rooms: There are no locker room facilities in building 21. If you need to change before or after working out, please use the locker rooms in building 27. Do not log-in until you have changed into your workout clothes. Do not leave valuables in the locker rooms. Please use the storage cubicles located behind the counter in the Fitness Center for storing bags and back packs. Cell phone lockers are available behind the counter for your use to store phones, wallets, and other valuables. Special Notes: You will need the information in this syllabus to complete the Quizzes! If you have an injury or illness during the quarter which may limit your participation and/or attendance, please see the instructor immediately. If you wish to drop the class, you must do so yourself. Instructors will not automatically withdraw you if you stop attending! If you have a health condition or disability that may require accommodations in order to fully participate in this class, please contact your instructor or contact Access Services in Building , by phone (206) , or [email protected]. Information about disability will be regarded as confidential.

4 Weight Training: PE 123/223 Page 4 Weight Training Basics: Exercise Myth Buster: Muscle will turn to fat if you don t exercise. Muscle and fat are two distinct types of tissue. You can lose muscle and add fat, or vice versa, but one does not turn into the other! What weight training will do for you; increase muscle strength increase muscle endurance improve muscle tone (firmness) increase muscle mass (especially in men) decrease risk of musculoskeletal injuries/disorders improve body composition, especially when combined with regular cardio activity Weight Training Terminology: Repetitions (reps): Moving a resistance through one complete range of motion and returning to the starting position. Sets: A series of repetitions. For maximal strength development each set should consist of 4-8 repetitions. For general conditioning or muscle tone each set should consist of 8-10 repetitions. For muscular endurance, try for 15 or more repetitions. For all workouts, anywhere from 2-4 sets is recommended. One Repetition Maximum (1RM): The amount of resistance which can be moved only one time through the full range of motion. What weight training will not do for you; improve cardiorespiratory endurance significantly increase muscle mass in most women. Range of Motion (ROM): The complete joint range of a particular lift or exercise; from the fully extended position to the fully flexed position or vice versa. Eccentric (negative) muscle contraction: Contractions in which the muscle lengthens (e.g., lowering phase of a bicep curl). Eccentric contractions will result in more muscle damage, which will ultimately mean more strength gains. Concentric (positive) muscle contraction: Contractions in which the muscle shortens (e.g., the raising phase of a bicep curl).

5 Fall 2015 Page 5 Weight Training Principles: Weight training (or resistance training) involves working the muscles against some form of resistance (e.g. weights, machines, bodyweight) to cause the muscles to adapt at the cellular level. The following training principles must be understood to get the greatest benefits from a resistance training program. Overload principle: Muscular strength is increased by forcing muscles to perform more work than they are normally accustomed to doing. Overloading the muscle generally causes the breakdown of muscular components, which will then result in supercompensation in which the muscle reconstructs the damaged components over a 24 to 48 hour period, eventually resulting in a stronger and larger muscle. Progressive overloading: If you would like to keep maximizing your benefits, you must gradually increase physical challenges once the body adapts to the stress placed upon it. This means that you will need to increase the resistance, sets, reps, frequency, or variety of exercises to achieve further gains. Reversibility: This is the opposite of the overload principle. Physical benefits of exercise are lost through disuse or inactivity. You use it or you lose it. Specificity: Muscular development is very specific to the way you train. If you re training for strength and mass, you should be training with heavy weights and few reps (6-8). For muscle endurance and tone, train with lighter weights and more reps (15 or more) reps is a good compromise for those training for general fitness which provides some strength and endurance development. The body s adaptation to training also depends on the specific exercises that you do. For example, if you want to develop your chest muscles (pectorals), you would need to do an exercise that specifically targets those muscles like a bench press or dumbbell fly. Recuperation: The body requires recovery periods between exercise sessions to adapt to the exercise. Avoid working the same muscle two consecutive days in a row so that the muscle cells have time to rest and rebuild. Exercise Myth Buster: Doing a lot of sit -ups will get rid of my fat belly. The only thing that will eliminate fat from the body is a negative caloric balance. This means taking in less calories than you burn (i.e., eat less and do more cardio)!

6 Weight Training: PE 123/223 Page 6 Types of Resistance Any resistance or tension you apply to your muscles will provide results. This includes weight machines, free weights, and body weight exercises. All of these can be effective for increasing muscular strength and endurance; however, there are some advantages and disadvantages to each type of resistance. The main advantage of machines is safety and ease of use, which makes them a common choice for beginners. The other advantage of machines is that they provide variable resistance. Most joints in your body have a mechanical advantage at certain points of the movement. Variable resistance machines are designed to match this strength curve throughout the complete range of movement. In other words, the amount of weight you re lifting actually changes throughout the lift. Free weights cannot do this. Free weights offer the benefit of balance. When lifting free weights you must balance the weights, which activates other assistor and stabilizer muscles involved in controlling the weight. This means you re using additional muscles you would not use with a machine. Of course, this can be a risk for those new to weight training, so proper form must be learned and spotters may be needed for some lifts. Free weights and body weight exercises also offer a wider variety of exercises and allow for more functional, realistic body movements compared to machines. They also allow for the development of explosive power which is not possible on most weight machines. If you are new to weight training it might be helpful to begin with machines. Once you ve developed some basic strength and experience, you can begin to add free weights and body weight exercises to your routine. Other forms of resistance like kettlebells, sandbags, medicine balls, and resistance bands are also good choices for your workouts and are available in the Fitness Center. Muscle Locations and Exercises

7 Fall 2015 Page 7 Weight Training Program Design: Step 1: Determine your training goal. Your goal will determine the sets, reps, rest times between sets, and weight that you should use. Some guidelines for each goal are listed below: Goal Sets Reps Rest Weight Endurance/Circuit sec 65-75% of 1RM General Fitness sec 70-80% of 1RM Muscle Hypertrophy (mass) sec 70-80% of 1RM Strength Gain sec 80-90% of 1RM Step 2: Determine your training weights. The amount of weight you lift depends on your fitness goals. For example, if you are training for strength gain, the ideal training weight would be one which allows you to do at least 4 reps, but no more than 8. Choose weights that allow you to reach your target number of repetitions with the last repetition feeling like a maximal effort. If you feel like you could do more than the prescribed number of reps, you re not lifting enough weight! Step 3: Select your exercises. You can select exercises for specific muscle groups or you can select exercises that emphasize the six main movement patterns including push, pull, squat, lunge, bend, and twist. Either way, try to choose exercises that work the main muscle areas listed on the chart on p. 6. Step 4: Determine your training frequency. If you choose to do a total body routine in which you work all of the major muscle groups, you should avoid working the same muscles 2 consecutive days in a row. An alternative would be to do a split routine in which you split up the exercises each day to allow for appropriate rest periods. For example, work the upper body one day, and then work the lower body the following day. Step 5: Determine your exercise order. Generally you should perform large muscle, multi-joint exercises first before working on smaller muscle, single-joint exercises. Another consideration would be to alternate pushing exercises with pulling exercises (e.g. seated row followed by a chest press). Exercise Myth Buster; No pain no gain. Actually, pain is your body s way of telling you something is wrong. Exercise may be uncomfortable, but it shouldn t hurt! Sample Training Log: 3/28 3/29 3/30 Chest Press 80lbs reps (3 sets) 12( 3) Seated Row (3)

8 Weight Training: PE 123/223 Page 8 Beginner Workout: Chest Press (machine) Seated Row (machine) Leg Press (machine) Lat Pulldown (machine) Chest Flyes (machine) Leg Extension (machine) Leg Curl (machine) Shoulder Press (machine) Biceps Curls (dumbbells) Triceps Cable Pulldown Front Plank (bodyweight) Ab Crunches (bodyweight) Back Extension (Roman Chair) Intermediate Workout: Bench Press (barbell) Assisted Pull ups (machine) Goblet Squats (kettlebell) Chest Flyes (dumbbells) Bent Over Rows (dumbbells) Step Ups (plyo box/ dumbbells) Upright Rows (EZ curl barbell) Triceps Kickbacks (dumbbells) Biceps Curls (dumbbells) Back Extension (Roman Chair) Shoulder Lateral Raises (db) Tabletop Crunches (med ball) Front/Side Plank (bodyweight) Advanced Workout: Bench Press (barbell) Pull ups (bodyweight) Deadlifts (barbell) Decline Chest Press (db) Bent Over Rows (dumbbells) Front Squats (sandbag) Power Cleans (sandbag) Two-handed Swings (kettlebell) Biceps Curls (EZ curl barbell) Triceps Dips (parallel bars) Shoulder Press (barbell) Pallof Press (cable machine) Ab Rollouts (Ab Wheel) * Videos and descriptions of each exercise listed above can be found on Canvas! Weight Training Tips: To see increases in your muscular strength and/or endurance you will need to workout 2-3 times a week. Once you ve reached a level you re happy with, you can maintain muscular strength/endurance with as little as 1 workout a week. Here are some other important weight training tips that will ensure your safety and maximize your results. Make sure you warm-up properly. A good warm-up is 3-5 minutes of light cardio or a light warm-up set (50% of your normal training weight). Free weight users should use spotters to help control the weights. For all lifts, move the joints through a complete range of motion. All lifts should be done with controlled, slow movements. Emphasize the eccentric (negative) phase of each lift for best results. Do not hold your breath when lifting! For a complete workout, you should include at least one exercise for each of the major muscle groups. Sample Workouts: If you re not sure how to get started, pick one of the sample workouts on the left. Pick the one that fits your level of experience; beginner, intermediate, or advanced. If you are new to training, you might start with exercise machines and then work toward incorporating more free weight and body weight exercises into your routine. If you have questions about putting together your workout program, please make sure you talk to an instructor! For muscular balance, always work antagonistic muscle groups equally (e.g., biceps/triceps, quadriceps/hamstrings, etc.). Try to work large muscles first, smallest muscles last. Allow 1-2 minutes of rest in between sets. Remember; muscle damage from lifting takes hours to repair itself; therefore, never lift the same muscle groups on consecutive days!! Make sure you cool-down properly. This is the best time to stretch! Stretch all the muscles you worked. Stretching will help reduce muscle soreness the next day.