Power Lifting Class Notes

1
Power Lifting Class Notes
2
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.

3
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.

4
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

5
Methods

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

• 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.

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

6
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.

7
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.

8
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.

9
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.

10
Target Muscles

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

11
Accessory Muscles

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

12
Fast-Twitch Fibers

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

13
Slow-Twitch Muscle Fibers

• The muscle fibers primarily responsible for
  muscular endurance.

14
Plateau

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

15
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.

16
Conditioning

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

17
Aerobic

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

18
Anaerobic

• Shorter duration exercise aimed primarily at
  increasing strength levels.

19
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)

20
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)

21
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.

22
Static Stretch

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

23
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________

24
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

25
Nutrition And

• Supplements

26
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.

27
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.

28
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

29
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

30
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

31
Fiber

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

32
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

33
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.

34
Supplements
35
Good Supplements

• List 5 good supplements

36
Bad Supplements

• List 5 bad Supplements

37
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.

38
Side Effects Of Steroids

• For menshrinking of the testicles,
• reduced sperm count, infertility, baldness,
• development of breasts,
• increased risk for prostate cancer.

• For adolescentsgrowth 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.

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

39

• 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.

40
You And Your Body
41
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.

42
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.

43
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).

44
How The Body Creates Energy
45
\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

46
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

47
The Krebs CycleOR Citric Acid Cycle
Krebs Cycle in the Mitochondria of the Cell
48
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.