WEIGHT ROOM Packet

WEIGHT ROOM Packet

Name: _______________________Period:_______Teacher: ________________Introduction to the Weight RoomWelcome to the weight room unit. This unit is strictly and introductory unit. The unit is designed to teach you the basic of weight training and how you get more involved with school, the demands and expectations get harder and harder, weight training is just one of many ways that can help reduce the stress of school and daily life.Basic Rules to Follow in Strength Training:

1. Start with body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights. 2. Work out with weights about three times a week. Avoid weight training on back-to-back days. 3. Warm up for 510 minutes before each session. 4. Spend no more than 40 minutes in the weight room to avoid fatigue or boredom. 5. Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back. 6. Cool down for 510 minutes after each session, stretching the muscles you worked out.

Weight Training:For the purpose of our weight-training unit, our type of weight training is geared towards educating you in the weight room and in general fitness. You WILL NOT be lifting for POWER! You will learn to lift in a slow and controlled manner, always being in control of the weight and never letting the weight control you. Our class will utilize the 2/4 lifting style, this means you will have a 2 second count whenever you start to move the weight until you reach the apex, and you will have a 4 count when returning the weight back to its starting position. Please remember that accidents can be controlled and/or eliminated if you lift under control, pay attention to the surrounding environment and remember that this is an introductory unit, lifting heavy or to impress your friends is not important, learning to lift properly and safely. Benefits of Weight Training: Helps control blood pressure Reduces body fat Increases muscle strength Improves posture Increases bond density Help prevent injury from normal activities Increases muscular endurance Improves physical appearance Raises your metabolic rate Can lower your resting heart rate

Different Ways to Weight Train:Everyone who weight trains has their own personal goals that guide their training program. However most people who choose to weight lift, do so in order to gain or get bigger muscles, or to tone their muscles.

Weight Training to Gain muscle: (Making your muscles bigger, by training them to lift large amount of weights for shorter periods of time) Heavy weights Low number of repetitions (6-8) Low number of sets (1-2)

Weight training to Tone muscle: (Lifting weights in order to define and firm current muscles without getting bigger muscles) Less weight High number of repetitions (12-15) High number of sets (2-3)

Workout Log, Sets and Repetitions

When weight training it is important to record each lift that you complete, the amount of weight you lift, how many times in a row (repetitions) and how many groups of repetitions you complete (sets).Example of an entry into a workout logLiftMuscle GroupSet/Repetitions/Weight

Bicep CurlsBiceps2 x 12 x 25

This # indicates Set This # indicates repetitions This # indicates how much weight

KEY TERMS

Set:o A set is a group of successive repetitions performed without rest Repetition:o A repetition is the number of times you repeat the move in each set Spotting:o Properly supporting an individual during the exertion and recovering phase during lifting Breathing: Exhaling as you exert force

WEIGHT TRAINING LOG

LiftMuscle GroupSet/Repetition/Weight

Skeleton System The skeleton system makes up the general framework of the body. It is composed of 206 named bones of various shapes and sizes. When you are born you have about 350 bones in your body. Strong bands of connective tissue called ligaments hold the bones together. Bones are divided up into four classes: long bones (which make up the limbs), short bones (which are grouped together to strengthen our skeleton), flat bones (which protect our body and provide a place for muscles to attach.), and irregular bones (those oddly shaped bones that dont fit into any of the other three categories). Why does the human body have a skeleton? Here are the five important reasons:1. To support the soft parts of the body. Without your skeleton, your body would fall to the ground.2. To help muscles move your body by providing places for muscles to attach, while acting as levers themselves.3. To provide protection for many of the vital organs of the body such as the brain, heart, and lungs.4. To provide essential minerals, especially calcium, to the body when necessary such as during pregnancy.5. To supply the body with certain blood cells. All red blood cells and some white blood cells are formed in the bone marrow.MUSCLES Did you know you have more than 600 muscles in your body? They help you do almost everything from pumping blood throughout your body to lifting your heavy backpack. You control some of your muscles and others, like your heart, do their jobs without you thinking about them at all. Muscles are all made of the same material, a type of elastic tissue (sort of like the material in a rubber band). Thousands, or even tens of thousands, of small fibers make up each muscle. You have three different types of muscles in your body: smooth muscle, cardiac muscle, and skeletal muscle.Why does the human body have muscles? Here are the five important reasons:1. Muscles turn energy into motion (helps to provide movement) Without muscles, our bones couldnt move. 2. To provide shape and protect organs. (Muscles cover your stomach and chest, and provide a cushion to outside forces.)3. To provide heat. (through movement) helps create and maintain body heat. 4. To help blood flow. The contraction and relaxation of muscles, especially in the legs, helps move blood through the venous system and back to the heart.5. They are self-healing and are able to grow stronger with practice5 Components of Fitness . . . When you think of fitness, its important to look at the big picture. Its not just about strength, endurance or fat content, but a combination of all of these. What you want to strive for is balance. Listed below are five key components important to a good definition of fitness. Investigate each one. Consider areas where you are strong and the areas where you are weak. Strive to improve in all areas, because the results will permeate your overall well-being.1. Body Mass Index (BMI) - ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________2. Muscular Strength - __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 3. Muscular Endurance - __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________4. Flexibility - __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________5. Cardiovascular Endurance - __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________DEFINITIONS OF WORD BANKSThis page will explain the function of each muscle and how that muscle helps you to accomplish simple, everyday tasks that we sometimes take for granted.ANATOMY OF THE BACK POSTERIOR ___________________________ - bends the leg____________________________ - enables you to stand on your tiptoes and spring off the ground____________________________ - moves the hip, helps you jump, climb stairs and hills____________________________ -helps to rotate and move your upper arm_____________________________ - straightens your elbow

_____________________________- allows you to shrug your shouldersANATOMY OF THE FRONT ANTERIOR _____________________________ - bends your elbow_____________________________ - helps to rotate and move your upper arm_____________________________ -allows you to rotate side to side_____________________________ - enables you to push, moves the arm_____________________________ - compresses the stomach_____________________________ - straightens your leg

Color in the bones: Color in bones that were discussed in class, each with a different color.

Muscle Word Bank

1. bicep

2. gastrocnemius

3. triceps

4. trapezius

5. pectoralis major

6. rectus abdominis7. deltoid

8. gluteus maximus9. external oblique

10. hamstrings

11. quadriceps

The Human Puzzle quadriceps rectusabdominis triceps Gluteusmaximus Pectoralismajor Biceps Deltoid Gastrocnemius Hamstrings Trapezius

Muscle & Bone Search

V S P E C I R D A U Q M M G C R G C R A N I U M R E C P

W E C G W Y B Y F Q X A A A O G N N H P G D A T U Y A P

K D R B X P C S O W Y S G J P L S Y I Z B D A E Q T L G

D I S T M H S L Y I T E A R O U E W U R S G K R E Z U B

K O R F E V D W C R Y M S T C T U G B V T N J L V M B X

E P X Q I B T D O L S X F G R E Q M T E N S L E F K I K

F G Z V Q E R C Z I L B F B F U I G Q E Y A M E S T F D

Y I A Y U J N A L P K B X G A S L E W X A K T A G O O M

Q P V O E E B A L P I Y T Z Z M B L U Z X H S C H K X A

C Y U A M A I J A C B C X N M A O C S P E C I R T H I N

B G O I T R T H K J O K U P V X L I M C T A B I O S F X

W E U F O W K I L C Y L G F N I A V U A K X H K U N A O

Y S C T B K T U V Z Q I U X C M N A S R O L S I B W H C

J Q C A Z W E R V E Q I X M D U R L C P O H D V Z J H C

S E A Z H T K R Y U K L M A N S E C L Q E A I H K F V J

P K T T V W W V I C C O A T J I T N E J R C K V J Y K P

X B D I K P W I E M T H A C U V X P S G A I I Q M J I W

F O G B W Z C E R B T V B B K D E N S Q W B E B A N L U

P E Q I D V L A P Z R G J K I C V M B I Z J I M Z S Q B

U G M A N R N I R H R A H D Q C S Q J W V E J R U J E B

L E R U V G N Q L J S S I Q E F O A Z K S R C O E J D S

J U E A R Q V U D N Q C E U T L C I B G B E R L K W L X

R E C T U S A B D O M I N I S H T R X I Y E Y I H P T C

B O N E S T B Y T F T E W A J O E O X M M C A X W C B J

H R W G O A M W V I L L Z M Q L M M I U C U M S F L W W

A F Y P A X F D V P F F M E A I U I H D O F A J M L R V

E K S V Z S Y B T H R S P K M Z Y L O K R D Y A V C F C

E K J S L Q Z F I C O B G C G Y A Y R B T Q B T I E R G

BICEPS

BONES

CLAVICLE

CRANIUM

DELTOID

EXTERNALOBLIQUESFEMUR

FIBULA

GASTROCNEMIUS

GLUTEUSMAXIMUS

HAMSTRING

HUMEROUS

MUSCLES

PATELLA

PECTORIALISMAJOR QUADRICEPS

RADIUS

RECTUSABDOMINIS

RIB

TIBIA

TRICEPS

ULNA

VERTEBRALCOLUMN

2

1.

11

10

9

8

6

5

7

4

3

10

11

12

9

8

6

7

5

4

4

A

3

2

Directions: Find the bones and muscles in the scrambled word search.

1

1

Tibia

Ribs

Patella Clavicle

Skull Femur

Ulna

Fibula

Radius

Humorous

Scapula

Vertebra

Bone Bank

Your Answers

1.____________________________

2.____________________________

3.____________________________

4.____________________________

5.____________________________

6.____________________________7.____________________________

8.____________________________

9.____________________________

10.___________________________

11.___________________________

12.___________________________

Directions: Use the questions below to complete the puzzle. All the words you will use are located in the word bank.

K

J

I

H

B

A

Directions:

Write the correct bone (from the word bank) on the same numbered line. #1 bone goes on the #1 line, etc.

E

F

G

Directions: Write the correct muscle (from the word bank) on the appropriate lettered line pointing to the muscles.

B

C

D