Introduction Into Weightlifting Why Is Weightlifting Important? Weight lifting can improve...
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9TH GRADEBY: ROB SHEPPARD
Introduction Into Weightlifting
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Why Is Weightlifting Important?
Weight lifting can improve strength, power, coordination, and overall self-esteem of a person
It helps increase Range of Motion of your Tendons, Joints, and Muscles
Lifting Weights Helps Prevent Injuries & Osteoporosis Helps with weight management & Lifting Weights
burns more calories than runningI PICK
THINGS UP AND PUT
THEM DOWN!
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Rules In The Weight room
I. Always have a spotter when liftingII. Always put the weights back in the right placesIII. Don’t ever try and lift to much weight if you cant
do itIV. Always make sure you have enough space while
liftingV. Never mess around in the weight room
ex( Pushing, Running, Messing with peoples weights)
VI. Never lift weights without the teacher inside the weight room
VII. Always Push yourself to your goals
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Training Concepts Strength Training: Lifting Heavier weight to
strengthen the muscles Load: The amount of weight being used in the rep
cycle Volume: Total Weight Lifted Sets: # Of Reps Never work out the same body part back to back
BACKBACK
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Muscle Actions Concentric: The muscle length shortens Eccentric: The muscle lengths Isometric: No change in muscle length
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Different Types of Training Strength• Few Reps/High Weight• Less Volume • Recovery Period 2-3 min• 2-6 sets
Hypertrophy • Medium Reps/Medium Weight• Medium Volume• Recovery Period 90sec• 2-3 sets
Endurance • High Reps/Low Weight• High Volume• Recovery Period 30 sec• 2-3 sets
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Lifts That Workout Chest
Bench Press, Incline Bench, Decline Bench
Cable Crossovers, Dips, Pushups, Dumbbell Pull-Over, Body Weight Training
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Lifts That Workout Chest (Continued) Dumbbell Flat, Incline, Decline
Bench, Hex Press, Flat Fly's, Incline Fly's.
Starting Position
Lift Weight Up
Stop and Hold for a Sec and go back down
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Lifts That Workout Back Pull-Ups, Dead lifts, Lat Pull downs,
Bent Over Rows, T-Bar Row, Muscle Ups, Elevated Cable Rows
Lower Back Cable Rows, Middle Back Shrug, Good Mornings, One Handed Bent Over Rows
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Lifts That Workout Biceps Incline Hammer Curls,
Concentrated Curls, Hammer Curls, Bicep Curls, T-Curls, Spider Curl, EZ-Bar Curl, Preacher Curl
Seated Hammer Curls
Preacher Curl
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Lifts That Workout Triceps Triceps Extensions, Ez-Bar triceps Extension,
Dips, Body Ups, Push ups, Close Grip Bench Press, Incline Triceps Extension
Triceps Press(Seated or Standing), Single Arm Cable Extension, Dumbbell Kickbacks, Push downs(V-Bar, Rope)
Triceps Killer
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Lifts That Workout Shoulders Clean & Press, Lateral Raises, Front
Raises, Standing Or Seated Dumbbell Press, Military Press, Clean & Jerk, Reverse Fly’s
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Lifts That Workout Shoulders (Continued) Deltoid Raises, Barbell Press, Battling
Ropes, Cable Internal/External Rotation, Machine Internal/External Rotation, Car Drivers, Rocky Press
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Lifts That Workout Legs Squats, Front Squats, Hack Squats,
Dead Lifts, Narrow Squats, Lunges, Romanian Dead Lifts, Box Squats, Jump Rope, Leg Press
Squat Leg Press
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Lifts That Workout Legs (Continued) Hamstring Curls, Leg Extensions, Calf
Raises, Walking Lunges, Seated Hamstring Curls, Reverse Hamstring Curls, Tire Flips, Power Clean, Hang Clean
Leg Extensions Hamstring Curls
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Cardio Workouts Running/Walking Outside, Treadmill
Running/Walking, Sprints, Gassers, Step Master, Elliptical, Cycling, Bike, Wind Sprints
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Importance Of Flexibility
Prevents Injury Improves Posture Lengthens Your Muscles Enhance Sports Performance Helps Relieve Your Spirit
No Injuries
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Things That Help With Flexibility
Stretching Daily Static Stretching(Holding Positions for 30
seconds) Yoga
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Myths About Weightlifting
1. Lifting weights will make you bulk up2. Muscle turns to fat3. Best to work out one muscle group a day4. Lifting heavy is only way to see results 5. Weightlifting is bad for joints6. Weightlifting causes high blood pressure7. Lifting decreases flexibility 8. Machines are more effective than free weights
Reference:
http://dailyburn.com/life/fitness/weightlifting-myths-debunked/
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Conclusion Many people have trouble with weight lifting because they
don’t understand correct form or what to do in the gym. Most people feel intimidated that someone will be judging them. One thing I learned is that everyone's body is different, do what makes you happy and get results.