Power Lifting Class NotesPower Lifting Class Notes

Sets

• A set is the amount of reps you do before resting. If you were to follow a routine that called for 3 sets of ten reps of bicep curls, you would do 10 reps, rest and then repeat two more times.

Reps

• A rep, or repetition, is the completion of the full motion called for by a particular exercise. For example, with the bench press, lowering the weight to your chest and then pushing it back up to where the arms are straight (but not locked) is one rep.

Max

• Your max is simply the maximum amount you can lift for a given number of reps. Your 1RM is the maximum you can lift for one rep. Many routines use percentages of your 1RM as a way of defining the amount of weight you should be lifting for each set. For example, a routine may suggest 3x10 at 80-90%. This routine calls for you to do 3 sets of 10 reps at 80-90% of your 1RM for that particular exercise

Methods

• Circuit Training - A form of weight training where you are moving quickly between exercises with the goal of a quick workout that provides anaerobic as well aerobic benefits. Not ideal for mass gain.

• H.I.T. (High Intensity Training) - A training philosophy that recommends low volume training, full-body routines and workouts done with maximum intensity.

• Pyramid Routines - Routines that use sets at different levels (different rep totals) to form a pyramid. An effective technique for mass building.

Free Weights

• weight training utilizing dumbbells, barbells and weight plates. Free weights are important to mass gain, as opposed to machine-based training, because they better allow the development of accessory muscles necessary to support increased muscle mass.

Machine-Based Weights

• Exercise with the assistance of machines that follow a pre-determined path. Not ideal for mass gain as the accessory muscles are not as effectively hit.

Spotter

• A person who watches you lift and helps move the weight out of harms way when your muscles fail. A spotter (or self-spotting apparatus) is necessary when working out to failure for some exercises like the bench press.

Stabilizer Muscles

• Muscles that may not actually move during exercise but provide support to the exercise - the muscles that hold you in place so you can perform the exercise. Machine-based training reduces the need for these muscles and therefore limits their development. This can negatively impact the development of major muscles as well as functional strength.

Target Muscles

• The main target of a particular exercise (the bench press targets the pecs).

Accessory Muscles

• The muscles that are required to perform an exercise that are not the target muscle

Fast-Twitch Fibers

• The muscle fibers primarily responsible for short explosive activities. To gain significant muscle mass, you must train to affect these muscles.

Slow-Twitch Muscle Fibers

• The muscle fibers primarily responsible for muscular endurance.

Plateau

• A point where progress slows or halts and it becomes seemingly impossible to make gains. Indicates a need to change your training program.

Muscle Confusion

• The concept that in order to continue gaining muscle you must keep changing the way you approach weight training in your sets and routines in order to prevent them from adapting.

Conditioning

• Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)

Aerobic

• Longer duration exercise aimed primarily at increasing fitness levels and burning calories

Anaerobic

• Shorter duration exercise aimed primarily at increasing strength levels.

Power and Agility

• Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)

• Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)

Flexibility

• Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)

Ballistic Stretch

• Movement due to momentum rather than control. Ballistic stretching involves throwing a body part in order to stretch a muscle beyond the range of motion attainable through controlled muscular contraction such as when bouncing at the bottom of toe touches.

Static Stretch

• A stretch in which you hold a position for longer then 10 Seconds to stretch a specific muscle.

Maximum Heart Rate

• The highest your heart rate should be when working out. The formula for finding this out is to take 220 minus your age to find out your Maximum heart rate.

• Special # 220

• Minus Age_______

• = Max HR________

Target Heart Rate

• Target Heart Rate is 80% of your Maximum heart rate.

Special # 220

• Age -_______

• Max HR________

• X .80 ________

• =‘s your target heart rate

Nutrition And

Supplements

Calories

• a unit of energy, equal to the amount of energy needed to heat one gram of water one degree Celsius. In common usage, the "calories" most often refer to kilocalories (also known as Kcal or "food calories") which are really 1000 calories.

BMR

• basal metabolic rate, BMR - The rate at which the body burns calories while awake but at rest (usually measured in calories per day)

• My BMR is 2242 calories. Example. If I jogged 5 miles I burn 1000 calories. That is almost half of what I burn by being alive and at rest.

Carbohydrates

• The body's most readily available source of energy. Each gram of carbohydrate provides 4 calories of energy. The main forms of carbohydrate are sugars and starches.

• Examples are

Protien

• A major component of all body tissue. Your body needs protein to grow and repair itself. Your body can use protein for energy, but that is one of its least important functions.

• Examples are

Fats

• A concentrated energy source. Fat provides 9 calories per gram, more than twice as much energy as protein and carbohydrate. Fat also provides essential fatty acids, is an important component of cell structure, and transports vitamins A, D, E and K.

• Examples are

Fiber

• A form of carbohydrate which your body can't digest. Fiber helps your digestive tract work

Water

• Your body is around 70% water; muscle tissue is around 75% water. It should therefore come as no surprise that you need to stay hydrated in order to build muscle

Sleep

• All students and athletes need at least eight hours of sleep each night to let the body regenerate. Loss of sleep wears on the individual both physically and mentally.

Supplements

Good Supplements

• List 5 good supplements

Bad Supplements

• List 5 bad Supplements

Steroids• Anabolic steroids are a group of

powerful compounds that are closely related chemically to the male sex hormone testosterone. These artificial substances were developed in the 1930's originally to help men whose bodies produced inadequate amounts of the natural hormone that is responsible for the development of masculine characteristics occurring at puberty, such as lowering of voice and growth of body hair.

Side Effects Of Steroids

• • For men—shrinking of the testicles,

• reduced sperm count, infertility, baldness,

• development of breasts,

• increased risk for prostate cancer.

• • For women—growth of facial hair,• male-pattern baldness, changes in or• cessation of the menstrual cycle,• enlargement of the clitoris, deepened• voice.

• • For adolescents—growth halted prematurely

• through premature skeletal

• maturation and accelerated puberty

• changes. This means that adolescents

• risk remaining short for the remainder

• of their lives if they take anabolic

• steroids before the typical adolescent

• growth spurt.

• Steroid abusers subject themselves to more than 70 side effects ranging in severity from liver cancer to acne and encompassing psychological as well as physical reactions. The parts of the body that are most seriously affected by steroids are the liver and the cardiovascular and reproductive systems. In males, steroids can cause withered testicles, sterility, and impotence. In females, irreversible masculine traits can develop along with menstrual irregularities, breast reduction, and sterility. Psychological effects in both sexes include aggressive, combative behavior known as "`roid rage" and depression. Some side effects may not show up for years, such as heart attacks and strokes, and some might not even be recognized as side effects, such as failure to achieve full height potential because of arrested bone development during adolescence.

You And Your Body

The Lactate Threshold

• If VO2 max is your aerobic endurance potential then your lactate threshold plays a significant role in how much of that potential you are tapping.

• Lactate threshold has been defined as:• The point during exercise of increasing intensity at which blood

lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production.

• During low intensity exercise, blood lactate remains at or near to resting levels. As exercise intensity increases there comes a break point where blood lactate levels rise sharply (4,5). Researchers in the past have suggested that this signifies a significant shift from predominantly aerobic metabolism to predominantly anaerobic energy production.

•Onset of blood lactate accumulation (OBLA)

• At a slightly higher exercise intensity than lactate threshold a second increase in lactate accumulation can be seen and is often referred to as the onset of blood lactate accumulation or OBLA. OBLA generally occurs when the concentration of blood lactate reaches about 4mmol/L (6,7). The break point that corresponds to lactate threshold can often be hard to pinpoint and so some Exercise Physiologists often prefer using OBLA.

• This is the point during exercise in which it becomes difficult. Usually in the mile run this is when most people start to slow down and or stop to walk awhile. You need to train your body to overcome this point.

So Why Do You Train?

• You condition and train your body in and out of season to replicate your activity you will be doing in sport to raise your lactate threshold and overcome the Onset of Blood and Lactate Accumulation (OBLA).

How The Body Creates Energy

\Krebs cycle (krebz)

• a cyclic series of biochemical reactions, usually in the mitochondria of cells, that represents the final common pathway in all aerobic organisms for the oxidation of amino acids, fats, and carbohydrates, and that converts the citric acid, etc. from food into carbon dioxide and ATP

ATP

• An adenosine-derived nucleotide, C10H16N5O13P3, that contains high-energy phosphate bonds and is used to transport energy to cells for biochemical processes, including muscle contractions.

• ATP is produced in the cells through the Krebs cycle

The Krebs CycleOR Citric Acid Cycle

Krebs Cycle in the Mitochondria

of the Cell

To perform at an optimal level you need to keep these ideas in mind.

• Stay hydrated to help cells be more efficient.

• Eat a healthy diet. To provide your body with the correct amount of nutrition to provide energy for the cells.

• With the correct vitamins and minerals the cells will also be more efficient.