Weight Room Study Guide – Muscular Strength and Flexibility Fitness
Mrs. Mittleider
TERMINOLOGY
Muscular strength: the amount of force a muscle can exert against an object or resistance
Muscular endurance: the ability of a muscle to perform a repetitive movement over a long period of time
Flexibility:
the ability of a muscle and/or joint to move through its full range of motion
Set:
a group of repetitions
Repetition:
a single lift of weight or motion of an exercise
Atrophy:
the weakening of a muscle due to lack of exercise/movement
Hypertrophy:
the increase in the size of a muscle
Isotonic:
a muscle contraction that uses the same amount of resistance or weight throughout the
full movement of the exercise (ex. Bicep curl – muscle shortens and elongates through
movement)
Isometric:
a muscle contraction that strains against an unmoving resistance or weight (exercises
like a plank, flexed arm hang - muscles are contracting, but no movement is involved)
Aerobic exercise:
any physical activity that involves increasing your heart rate for longer than 20
minutes and involves the body to use its stored oxygen for energy (ex. Long distance
running, cycling…)
Anaerobic exercise: any physical activity that involves performing short, quick bursts of energy and
does not involve the body using stored oxygen for energy (ex. Weight lifting, sprinting…)
Range of motion:
“ROM”; measurement of movement around a specific joint or body part; promotes
flexibility in your muscles and joints
Strength program: a series of exercises that work together to develop more muscle mass and
strength; a person should use heavier weights and perform a less amount of repetitions
for these exercises
Endurance program: a series of exercises that work together to develop more muscle tone and
increase the ability of the muscle to work over a longer period of time; a person should
use lighter weights and perform a greater amount of repetitions for these exercises.
F.I.T.T CONCEPT
F
=
FREQUENCY (how often you should lift/work out – aim for a minimum of 3-4 days per week)
I
=
INTENSITY (how hard you should work out – continually challenge yourself by increasing the
weight lifted or the number of repetitions performed)
T
=
TIME (how long you should work out – start by trying 2-3 sets of 8-12 repetitions with the last
few reps being the hardest)
T
=
TYPE (the type of exercise being performed; should reflect your fitness goals (increasing muscle mass, muscle
strength, or muscle tone)
PUSH MUSCLES:
PULL MUSCLES:
Chest/Front Deltoids/Triceps
Back (Latissimus Dorsi, Trapezius)/Rear Deltoids/Biceps
HELPFUL WEIGHT LIFTING TIPS
-
-
Always perform a warm-up exercise before lifting to prepare the muscles for the workout and to
prevent injury.
Breathing pattern: EXHALE during the lift or pull (exertion)
INHALE during the return to start or recovery
Always allow recovery time for your muscles between lifting days to prevent injury and to let your
muscle fibers rebuild themselves
Use a basic count of 3 during the lift of the exercise to help isolate the muscle(s) (slow and steady)
Always begin with a lighter amount of weight lifted and work your way up to a heavier amount
Never feel confined to perform the same exercises each time you work out; experiment with different
exercises until you find the ones you are most comfortable with and enjoy doing. Don’t let your
routine become a routine – this prevents your body from hitting the “plateau” or “wall” in your
workouts.
Always use the same amount of weight for each arm or leg when using free weights or machines that
work each arm or leg separately.
Always have a stable stance when lifting – feet shoulder-width apart and on a flat surface
Never lean or “swing” your body when lifting.
When performing any type of bench press (incline, flat, and inverted), always have a spotter guiding
you. Always have your hands placed equal distance from the center of the bar when lifting.
Always work both sides of your arms and legs (ex. Hamstrings and quadriceps, biceps and triceps)
TYPES OF WEIGHTS/MACHINES FOUND IN A WEIGHT ROOM
Cable machines:
Free weights:
Bench bars:
Hammer strength:
adjustment of seats/handles/weights
dumbbells, medicine balls, exercises using own body weight as resistance
25 lbs. curling bar, 35 lbs. barbell, 45 lbs. Olympic bar; use locking clamps to
secure weight plates
use weight plates on machines; always return weights after use; check
instructional tags for starting weight