1. WEIGHT TRAINING
STUDY GUIDE

2. WHAT IS WEIGHT TRAINING?
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

3. HISTORY OF WEIGHT TRAINING
Weightlifting has a lengthy history. For many prehistoric tribes, the traditional test of manhood was the lifting of a special rock. The competitive lifting of stones still persists locally in Germany, Switzerland, the highlands of Montenegro, and the Basque region of Spain. 
The origins of modern weightlifting competition are to be found in the 18th- and 19th-century strong men, such as Eugene Sandow and Arthur Saxon of Germany, George Hackenschmidt of Russia, and Louis Apollon of France, who performed in circuses and theatres. By there was international competition in London.

4. SOME BENEFITS OF WEIGHT TRAINING
Muscular strength
Improved muscle tone and appearance
Increased endurance
Injury prevention
Provides better support for joints

5. SAFETY SAFETY is the number #1 rule in the weight room
Components of safety in the weight room consist of:
Stretching and warming up
Maintaining proper form
Having a spotter at all times
Putting weights back in appropriate places, do not throw or toss weights to someone
Wearing proper footwear

6. BASIC EQUIPMENT IN THE WEIGHT ROOM
Free Weights – Dumbbells, Curl Bars, , barbells
Other types of equipment in our weight room
Squat Rack
Bench
Clean Platform
Pull Up Bar
Push Press Machine
Weight Plates
Weight Belt

7. Core Lifts
The 3 main core lifts that we use in our weight training class are:
Bench Press - The primary muscles involved in the bench press are the pectoralis major, triceps and anterior deltoid (front shoulder).
Squats - the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons
Cleans - A full body lift that calls upon several different muscles throughout the body – Hamstings, Gluteus Maximus, Quadriceps, Calves, Back and Shoulders
Auxillary Lifts
Arm Curls
Lunges
Dips
Pull Ups