Weight Lifting Lesson 11
Beginning a Resistance-Training Program Setting goals is essential to improving your muscular strength and endurance.
Short- and Long-Term Goals Short-term goals can be used as stepping stones to achieving long-term goals. Long-term goals are more complex and require considerable planning, discipline, and patience to achieve them.
Short- and Long-Term Goals Consider these steps as you set your goals: Set reasonable goals. Establish short- and long-term goals. Identify a variety of short-term goals. Keep written records. Revise your goals. Think positively.
Applying Safety Rules and Procedures Basic Safety Guidelines Familiarize yourself with the training facility. Warm up before each session. Learn and use proper technique on any exercise. Use spotters. Wear a safety belt. Use clips when adding weights to barbells.
Applying Safety Rules and Procedures Basic Safety Guidelines Practice all lifts. Control the speed of the resistance movement at all times. Be alert and act responsibly. Return equipment. Allow time for muscles to repair. Cool down after each session.
Term to Know Clips Clamp-like devices that secure weights in place. Applying Safety Rules and Procedures Plates (weights) are fastened to dumbbells or barbells using clips.
Applying Safety Rules and Procedures The main duties of the spotter are: • Helping the lifter keep the weight moving in a smooth, steady motion. • Observing and pointing out any improper technique. • Providing motivation and encouragement.
Proper Technique Remember these technique tips: • Keep your back straight at all times. • Adjust all weight machines for proper body alignment. • When performing standing lifts, have a wide stable base and keep your feet flat on the floor. • When lifting objects, use your legs, not your back.
Proper Technique Remember these technique tips: • Keep the weight close to your body to maintain proper leverage. • All lifts should be done through a full range of motion. • Concentrate on the muscles that should be doing the work. • Keep your hands on the bar and maintain pressure until all weights are safely put back on the racks.
Proper Technique There are three steps involved in breath control: • Slowly take two or three deep breaths, holding the last breath. • Begin your lift, exhaling the air slowly. • Return the weight to its starting position, inhaling as you do.
Term to Know Overhand grip A grip in which the bar is grasped with the palms facing downward and the knuckles facing upward. Proper Technique Gripping the bar correctly ensures that the bar is firmly within your control. The type of grip used depends on the exercise. The overhand grip is one type of grip.
Term to Know Underhand grip A grip in which the bar is grasped with the palms facing upward and the knuckles facing downward. Proper Technique The grip ensures that the bar is controlled. The type of grip used depends on the exercise. The underhand grip is one type of grip.
Term to Know Alternated grip A grip in which the bar is grasped with one palm facing downward and the other palm facing upward. Proper Technique The grip ensures that the bar is controlled. The type of grip used depends on the exercise. The alternated grip is one type of grip.
Proper Technique Proper lifting technique involves one of three types of grips. What are the names of each grip? Overhand Underhand Alternated
Proper Technique There are three main grip placements. The one you choose will depend on the specific exercise. • Common (or standard) grip: hands are shoulder width apart. • Narrow grip: hands are closer together. • Wide grip: hands are spaced farther apart than your shoulders.
Proper Technique Your hands should always be evenly spaced from the ends of the bar. Common Narrow Wide
Weight Room Etiquette Remember these rules of weight room etiquette: • Limit your time on a machine or work station, especially at peak hours. • Use one machine or station at a time. • Put away weights and equipment at the end of your session. • Use a towel to wipe down the equipment when you are done.