9TH GRADEBY: ROB SHEPPARD

Introduction Into Weightlifting

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!

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

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

Muscle Actions Concentric: The muscle length shortens Eccentric: The muscle lengths Isometric: No change in muscle length

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

Lifts That Workout Chest

Bench Press, Incline Bench, Decline Bench

Cable Crossovers, Dips, Pushups, Dumbbell Pull-Over, Body Weight Training

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

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

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

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

Lifts That Workout Shoulders Clean & Press, Lateral Raises, Front

Raises, Standing Or Seated Dumbbell Press, Military Press, Clean & Jerk, Reverse Fly’s

Lifts That Workout Shoulders (Continued) Deltoid Raises, Barbell Press, Battling

Ropes, Cable Internal/External Rotation, Machine Internal/External Rotation, Car Drivers, Rocky Press

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

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

Cardio Workouts Running/Walking Outside, Treadmill

Running/Walking, Sprints, Gassers, Step Master, Elliptical, Cycling, Bike, Wind Sprints

Importance Of Flexibility

Prevents Injury Improves Posture Lengthens Your Muscles Enhance Sports Performance Helps Relieve Your Spirit

No Injuries

Things That Help With Flexibility

Stretching Daily Static Stretching(Holding Positions for 30

seconds) Yoga

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/

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.