Weight Training

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Weight Training

• Tamaqua Area High School
• Physical Education

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Muscle Groups

• Shoulders
• Legs
• Back
• Biceps
• Chest
• Triceps

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Complementary Muscle Groups

• Exercises that replicate similar movement and
  work two muscle groups.
• Complementary muscle groups are
• 1) Chest and Triceps, 2) Back and Biceps, 3) Legs
  and Shoulders.

FOR MORE INFO...
To visit the Weight Training Study Guide, click
below Weight Training
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Shoulders

• Shoulders (Deltoids) - Comprised of three
  muscles. One anterior, one lateral, and one
  posterior.
• Shoulders can be worked by any exercise pushing
  weight away from the shoulders or by raising
  weight from your waist to shoulder height.

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Shoulder Exercises

• Standing Dumbbell or Bar Press
• Seated Dumbbell Press
• Seated Shoulder Press
• Front Deltoid Alternating Raise
• Seated Rear Deltoid Raise
• Seated or Standing Lateral Deltoid Raise
• Rear Deltoid Raise

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Leg Exercises

• Legs (Quadriceps, Bicep Femoris, Gastrocnemius)
  Comprised of numerous muscles. Those that are
  listed are the main focus of our weight training.
• Legs can be worked by any exercise pushing or
  pulling of weight with the extension or flexion
  of the knee. The Calf muscles can be worked by
  raising the heel off of the floor.

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Leg Exercises

• Dumbbell or bar lunges
• Seated Heel Raises
• Leg Press
• Seated Leg Curl
• Seated Leg Extension
• Standing Heel Raises

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Back

• Back (Latissimus Dorsi) - Comprised of numerous
  large and small muscles.
• The back can be worked by pulling weight toward
  the shoulders, or by pulling weight toward the
  chest.

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Back Exercises

• Wide Grip Pull-down
• Angled Wide Grip Pull-Down
• Seated Row
• High Lat Pull
• Dumbbell or Bar Bent Over Row
• Back Extension
• Wide Grip Pull-Ups
• Good Morning Back Extensions

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Biceps

• Biceps - Comprised of two muscles (Bicep Brachii
  and Bicep Brachialis).
• The biceps can be worked by pulling weight with
  the flexion of the elbow.

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Bicep Exercises

• Standing Alternating Curls
• Concentration Curls
• Seated Bench Curls
• Standing Curl
• Seated Incline Alternating Curl
• Standing Reverse Curl

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Chest

• Chest (Pectoralis Major and Minor) - Comprised of
  two muscles.
• The chest can be worked by pushing weight away
  from the chest.

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Chest Exercises

• Push-Ups
• Bench Press
• Dumbbell Bench Press
• Iso-Lateral Bench Press
• Incline Bench Press
• Bench Fly
• Supine Pullover
• Incline Bench Fly
• Pec Deck

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Triceps

• Triceps- Comprised of three muscles (Medial,
  Long, and Lateral Head ).
• The triceps can be worked by pushing weight with
  the extension of the elbow.

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Tricep Exercises

• Parallel Dip
• Seated Tricep Machine
• Bent Over Kick Backs
• Rope Grip Extensions
• Push Down Extensions
• Standing One Arm Extension
• Standing Two Arm Extension
• Supine Two Arm Extensions
• Bench Dips

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Additional Information

• Below are some links to help you maximize your
  own personal fitness program.
• Exercise Principles
• National Institute of Health
• FitDay