WEIGHT ROOM FUNDAMENTALS

Terminology
Repetition (rep) One complete up and down portion of a movement Set Multiple repetitions completed without extended rest Hypertrophy Muscle cells get larger Hyperplasia Muscle fibers increase in number (not a major contributor to muscle growth) Atrophy Muscle gets smaller Range of Motion (ROM) How far you can move in a particular direction. Repetition Maximum (Rep Max, RM) How many times you can lift a given weight before failure Push/Pull The weight moves away from you/toward you

The core abs, obliques, spinal erectors, diaphragm, pelvic floor

Terminology
Negatives/forced negatives/heavy eccentrics A technique in which you emphasize the lowering portion of a movement Super set Two different exercises completed in quick succession(little to no rest); uses different muscle groups for each exercise Compound Set Two different exercises completed in quick succession (little to no rest); uses the same muscle groups for each exercise Drop Set Exercise the target muscle to failure, then "drop" the weight down and continue with more reps. Isolation Movement Works only one muscle group. (i.e., bicep curls, pec flyes, knee extension) Compound Movement Works multiple muscles (i.e., squat, deadlift, bench press)

Terminology (contd)
Circuit training Three or more exercises completed in succession. Usually has short rest periods (<45 seconds) Volume (or tonnage) Refers to the total amount of work performed. Usually calculated as weight x sets x reps. Can also refer to simply the total number of reps done. Intensity Percentage of 1RM you are working at. (i.e., how hard you are working) Rating of Perceived Exertion (RPE) How hard you feel you are working. Uses a 0-10 or 6-20 scale, with higher numbers indicating more effort. Delayed Onset Muscle Soreness (DOMS) Soreness you feel in your muscles 24-48 hours later. This has NOTHING to do with lactic acid! Part of repair process and includes immune response. DOMS will lessen with time. The eccentric component of exercise causes most muscle damage and DOMS.

Basic Principles of Muscle Development

Motor unit Consists of a motor neuron and all the muscle fibers it innervates All or none principle A muscle fiber contracts completely or not at all. (there are many many fibers in a muscle. Overload The muscle is forced to work harder than normal (in a single session) Specificity You must exercise the muscles you want to develop Progression Reversibility The workload must progressively increase If you don't use it, you lose it. After over time to stimulate further adaptation training stops, you eventually lose the (over several sessions, weeks, etc.) effects of training.

Anatomy terminology
Eccentric contraction
Muscle is producing force while lengthening

Concentric contraction
Muscle is producing force while shortening

Isometric contraction
Muscle is producing force while staying the same length

Flexion
Joint angle is decreasing

Extension
Joint angle is increasing

Abduction
Limb moves away from midline of body

Adduction
limb moves toward body

Anatomy terminology
Anterior
Toward or on the front of the body; in front The pectorals are on the anterior aspect of

Medial
Toward or at the midline of the body: inner side The adductors are on medial to the abductors

the body

Posterior
Towards or on the back of the body: behind
The rhomboids are on the posterior aspect of

Lateral
Away form the midline of the body: outer side

The abductors are on the lateral aspect of the

leg

the body

Superior
Toward the head or upper part of a structure:

Proximal
Closer to the origin of a point of reference The elbow is proximal to the wrist

above The humerus is superior to the radius

Distal
Further from the origin or point of reference The foot is distal to the knee

Inferior
Toward the lower part of a structure: below The tibia is inferior to the femur

Anatomy Terminology
Planes of Movement Frontal plane Sagittal plane Transverse plane
Axes of rotation Anteroposterior axis Transverse axis Longitudinal axis

Weight room Equipment

Free weights Barbell, Dumbbell, Kettlebell Benches Flat, incline, decline Olympic plates
Machine weights Cable stacks, Leg press, etc. Squat Rack Power Rack Smith Machine Weight tree Collars

Spotting
Pay attention to the lifter

during the lift! Know how the lifter prefers to be spotted! You are not there to lift the weight for them, just to assist if absolutely needed! Use an alternated grip for bench press For heavy squatting, have 2 spotters on either side of the barbell Do NOT spot ballistic/power movements

Other weight room courtesies

Give people space when they are lifting
Avoid going behind someone who is squatting or

deadlifting Do NOT get in front or behind someone who is doing ballistic movements Wipe down your equipment when done Enthusiasm is great but dont overdo it. ALWAYS PUT YOUR WEIGHTS BACK WHERE THEY BELONG!