Foundational Class at Broward College

Weightlifting 101 with Keith Lopez from Organic Fitness at www.OGFit.com



6 Dimensions of Wellness

1. Physical example of a benefit: Contracting muscles until overload can increase capillaries and stroke volume.

2. Mental example of a benefit: Exercise at any age has shown to increase blood flow to every organ, including the brain which has shown to increase memory, learning ability, and IQ levels.

3. Spiritual example of a benefit: Meditating for just 60 seconds daily can reduce stress levels, which is measurable in terms of lowered resting heart rate, and lower blood pressure.

4. Social example of a benefit: The computer screen was made by another divine brother or sister of yours; and when we meet, you and I will share another motivating factor of wellness, and an exercise.

5. Emotional example of a benefit: Controlling your emotions is a something you can practice daily and when manifested you can focus on progression your occupation, family, and relationships.

6. Environmental example of a benefit: If you skip this one it might be selfish? We are all branches of the same tree, riding a bike or walking will provide cleaner air and less cancers for you and the world.

----optional ? wellness----

7.Occupational example of a benefit: If you occupy 8 hours of your day with something you enjoy you will have more positive attractors in life that show to increase chances of happiness and less disease.

5 Components of health and Fitness:

1. Cardiovascular Endurance

2. Muscular Endurance

3. Muscular Strength

4. Flexibility

5. Body Composition


F.I.T.T. Principal in Training

F – Frequency – How Often

I – Intensity – How Hard

T – Time – How Long

T – Type – What Exercise

A weightlifting program should:

- give love and gratitude for the present moment and your present condition

- visualize and actualize your goal

- have a good pre workout meal with carbohydrates 1-2 hours before training

- start out with a 5 minute warm up

- have about 8-12 exercises

- work large to small muscles

- practice muscle overload without over training

- achieve anaerobic periods within training along with lactic acid stimulation

- cool down for 5-10 minutes and stretch for about 20% of contractile time

- eat a post workout meal with some tasty amino acids and sugars to refuel the glycogen debt ....FRUITS AND VEGETABLES to combat all that oxidative stress from your training! GOOD JOB!

Muscle Contraction –

Contractions

http://en.wikipedia.org/wiki/Muscle_contraction

Concentric contraction

A concentric contraction is a type of muscle contraction in which the muscles shorten while generating force.

During a concentric contraction, a muscle is stimulated to contract according to the sliding filament mechanism. This occurs throughout the length of the muscle, generating force at the musculo-tendinous junction, causing the muscle to shorten and changing the angle of the joint. In relation to the elbow, a concentric contraction of the biceps would cause the arm to bend at the elbow and hand to move from near to the leg, to close to the shoulder (a biceps curl). A concentric contraction of the triceps would change the angle of the joint in the opposite direction, straightening the arm and moving the hand towards the leg.

Eccentric contraction

During an eccentric contraction, the muscle elongates while under tension due to an opposing force being greater than the force generated by the muscle.[1] Rather than working to pull a joint in the direction of the muscle contraction, the muscle acts to decelerate the joint at the end of a movement or otherwise control the repositioning of a load. This can occur involuntarily (when attempting to move a weight too heavy for the muscle to lift) or voluntarily (when the muscle is 'smoothing out' a movement). Over the short-term, strength training involving both eccentric and concentric contractions appear to increase muscular strength more than training with concentric contractions alone.[2]

During an eccentric contraction of the biceps muscle, the elbow starts the movement while bent and then straightens as the hand moves away from the shoulder. During an eccentric contraction of the triceps muscle, the elbow starts the movement straight and then bends as the hand moves towards the shoulder. Desmin, titin, and other z-line proteins are involved in eccentric contractions, but their mechanism is poorly understood in comparison to cross-bridge cycling in concentric contractions.[1]

Muscles undergoing heavy eccentric loading suffer greater damage when overloaded (such as during muscle building or strength training exercise) as compared to concentric loading. When eccentric contractions are used in weight training they are normally called "negatives". During a concentric contraction muscle fibers slide across each other pulling the Z-lines together. During an eccentric contraction, the filaments slide past each other the opposite way, though the actual movement of the myosin heads during an eccentric contraction is not known. Exercise featuring a heavy eccentric load can actually support a greater weight (muscles are approximately 10% stronger during eccentric contractions than during concentric contractions) and also results in greater muscular damage and delayed onset muscle soreness one to two days after training. Exercise that incorporates both eccentric and concentric muscular contractions (i.e. involving a strong contraction and a controlled lowering of the weight) can produce greater gains in strength than concentric contractions alone.[3][4] While unaccustomed heavy eccentric contractions can easily lead to over training, moderate training may confer protection against injury.[4]

Eccentric contractions in movement

Eccentric contractions normally occur as a braking force in opposition to a concentric contraction to protect joints from damage. During virtually any routine movement, eccentric contractions assist in keeping motions smooth, but can also slow rapid movements such as a punch or throw. Part of training for rapid movements such as pitching during baseball involves reducing eccentric braking allowing a greater power to be developed throughout the movement.

Eccentric contractions are being researched for their ability to speed rehab of weak or injured tendons. Achilles tendinitis has been shown to benefit from high load eccentric contractions.[5][6]

Isometric contraction

An isometric contraction of a muscle generates force without changing length. An example can be found in the muscles of the hand and forearm grip an object; the joints of the hand do not move but muscles generate sufficient force to prevent the object from being dropped.

Heart Rate Monitoring

Heart Rate Max = 220 minus Age

Target Heart Rate=

((Max Heart Rate – Resting Heart Rate) x Percentage of Intensity) + Resting Heart Rate

50% Intensity: ((180-70) x .50) + 70 = 125 beats per minute

85% Intensity: ((180-70) x .85) +70 = 163 beats per minute


Ideal for Benefit Desired Intensity Level (% Maximum heart rate)

Light Exercise Maintain Healthy Heart/Get Fit 50% - 60%

Weight Management Lose Weight/ Burn Fat 60% - 70%

Aerobic Base Building Increase Stamina Aerobic Endurance 70% - 80%

Optimal Conditioning Maintain Excellent Fitness Condition 80% - 90%

Elite Athlete Maintain Superb Athletic Condition 90% - 100%

http://www.healthchecksystems.com/heightweightchart.htm height and weight charts (and frame size)

http://www.brianmac.co.uk/hrm1.htm

The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%

Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

The Red Line Zone 90% to 100%

Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Heart rate variations for a given intensity

A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:

Dehydration can increase the heart rate by up to 7.5%

Heat and humidity can increase the heart rate by 10 beats/minute

Altitude can increase the heart rate by 10 to 20%, even when acclimatized

Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

Resting Heart Rate

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.

The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

Subtract your RHR from your MHR giving us your working heart rate (WHR)

Calculate the required X% on the WHR giving us "Z"

Add "Z" and your RHR together to give us the final value

Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

MHR - RHR = 180 - 60 = 120

70% of 120 = 84

84 + RHR = 84 + 60 = 144 bpm

Aerobic Capacity

Given that high levels of lactate/hydrogen ions will be detrimental to performance, one of the key reasons for endurance training is to enable the body to perform at a greater pace with a minimal amount of lactate. This can be done by long steady runs, which will develop the aerobic capacity by means of capillarisation (formation of more small blood vessels, thus enhancing oxygen transport to the muscles) and by creating greater efficiency in the heart and lungs. If the aerobic capacity is greater, it means there will be more oxygen available to the working muscles and this should delay the onset of lactic acid at a given work intensity.

Anaerobic Threshold

Lactic acid starts to accumulate in the muscles once you start operating above your anaerobic threshold. This is normally somewhere between 80% and 90% of your maximum heart rate (MHR) in trained athletes.

What a low Lactate Threshold means

If your lactate threshold (LT) is reached at low exercise intensity, it often means that the "oxidative energy systems" in your muscles are not working very well. If they were performing at a high level, they would use oxygen to break lactate down to carbon dioxide and water, preventing lactate from pouring into the blood. If your LT is low, it may mean that:

you are not getting enough oxygen inside your muscle cells

you do not have adequate concentrations of the enzymes necessary to oxidize pyruvate at high rates

you do not have enough mitochondria in your muscle cells

your muscles, heart, and other tissues are not very good at extracting lactate from the blood

Improving your Lactate Threshold

The aim is to saturate the muscles in lactic acid in order to educate the body's buffering mechanism (alkaline) to deal with it more effectively. The accumulation of lactate in working skeletal muscles is associated with fatigue of this system after 50 to 60 seconds of maximal effort. Sessions should comprise of one to five repetitions (depends on the athlete's ability) with near to full recovery.

Training continuously at about 85 to 90% of your maximum heart rate for 20 to 25 minutes will improve your Lactate Threshold (LT).

A session should be conducted once a week and commence eight weeks before a major competition. This will help the muscle cells retain their alkaline buffering ability. Improving your LT will also improve your tlimvVO2max.

Power, Agility, and Speed Exercises*

From Strength Band Training by Phillip Page, Todd Ellenbecker

Elastic resistance can be used to improve power, agility, and speed. All general physical-fitness activities require some combination of these three abilities. One of the goals of sport-specific training is to incorporate these variables to optimize performance and prevent injury. For example, in a sport like tennis, which requires multidirectional movements performed explosively on a repetitive basis, training exercises that emphasize power, agility, and speed are necessary to help a player achieve full potential. An understanding of how elastic resistance can be used to improve these important aspects of performance can be gained by defining each of these parameters.

Power can be defined as the ability to exert or produce force in a very short period. Agility is the ability to accelerate, decelerate, and change directions quickly while keeping good body control. Finally, speed may be defined as the rate at which body segments move. Elastic resistance used to assist in shortening (concentric), lengthening (eccentric), and stabilizing (isometric) muscle work enhances the development of power, agility, and speed. There are several exercise applications where elastic bands and tubing can be used to improve speed, agility, and power. In addition to acceleration training, deceleration training, and overload, plyometrics is one of the most successful methods to improve speed and power.

• Acceleration Training. Several of the exercises in this chapter, such as throwing and assisted running and sprinting, utilize the concept of acceleration training. While there are many definitions that apply to this type of training, most simply, elastic resistance can be used to increase the speed that a body segment, or series of body segments, moves. For example, to increase running speed, a partner exercise can be used that stretches the elastic tubing to a point of tension so that as the exercising person begins to run, the taut band causes the runner to move at a faster rate than if unassisted. Assisted training is another term commonly used for this type of exercise. Elastic resistance exercise is ideal for this type of training because of the long distances used when training the lower body as well as the long lengths of material needed to perform this type of assisted training. The figures on page 125 show a shoulder exercise for throwing or overhead athletics, when the arm is accelerated forward into internal rotation using a prestretched length of elastic tubing.

• Deceleration Training. Another commonly used technique is to train the body during lengthening contractions or situations when the body is decelerating. An example of this type of training is the squat, when additional resistance is applied by prestretched elastic resistance during the descent phase of the squat to train the quadriceps muscle eccentrically (or during lengthening). This eccentric muscle work is extremely functional and has direct application in the lower body for activities such as landing from a jump and absorbing the load from the body during directional changes inherent in nearly all sports. Elastic resistance is again an excellent choice as a resistance medium as it has an inherent eccentric property. Once the band or tubing is stretched, the participant must work against the resistance that has been created eccentrically as the exercise movement continues to the starting position. Eccentric training is important not only in performance enhancement and injury prevention, but also rehabilitation programs. The inclusion of eccentrics in the training program addresses the need to control the body segments and provide stability.

• Overload. One of the most widely accepted theories in strength training is that an overload stress to the muscle is needed for muscular strength development to take place. Again, elastic resistance exercise can be used to provide the necessary overload. The figures on pages 126–129 show how elastic bands can be used to provide the overload to the lower extremity musculature during forward, backward, lateral, and carioca movements to train the muscles in an explosive manner with the appropriate level of overload. An optimal resistance level must be used to allow the body segments to move explosively and, at the same time, receive enough resistance for adaptation to occur. Too much resistance won’t allow normal coordinated movements to occur at optimal velocities and will detract from the development of power and speed. Elastic resistance provides resistance along many lines of force, or vectors of resistance, that re-creates sport-specific movement patterns. For example, the figure on page 130 shows how elastic resistance can be used to resist a tennis player’s movement along the baseline by resisting the appropriate movement vector simulating a movement that actually occurs during tennis.

• Plyometrics. Plyometric exercise contains three components: an eccentric or lengthening muscle contraction (phase one), immediately followed by a strong, forceful, rapid concentric contraction (phase two), and the amortization phase (phase three), consisting of the very short time between the lengthening contraction (eccentric) and the shortening contraction (concentric). The longer the amortization phase, the less optimal the plyometric exercise. In order for the plyometric contraction to be successful, the load and movement pattern used during the exercise must allow for a rapid stretch of the contracting musculature followed by a very short amortization phase to produce the optimal explosive shortening contraction. Elastic resistance can be used as an adjunct to traditional plyometric exercise by providing additional overload and also to provide additional resistance and stresses to the body during the performance of the exercise. The figures on page 131 show how a simple lateral step jump can be complemented with elastic resistance.

* To reprint this excerpt with permission from Human Kinetics Publishers, Inc., please contact the publicity department at 1-800-747-4457 or publicity@hkusa.com.

http://www.101bodybuilding.com/workout-advice/single_joint_vs_multiple_joint_movements.php

Single Joint vs Multiple Joint Movements

As the name implies, a single-joint movement involves motion at only one joint. A good example is the preacher curl workout. When performed correctly, this bodybuilding exercise isolates the biceps by anchoring the entire body, allowing movement at only the elbow joint. A single-joint movement can be thought of as an isolation movement. Such movements typically concentrate on one particular muscle or muscle group and are frequently used for enhancing definition and developing striations.

Multiple-joint movements, as you may have guessed, involve motion of more than one joint and more than one muscle group. Multi joint movements are considered the "mass builders" in bodybuilding because they usually involve larger muscle groups and using heavier weights during the bodybuilding workout session.

The squat workout is a classic example. Motion at 3 joints is required to execute this exercise properly. Muscles of the hamstrings, buttocks and lower back contract to extend the hip joint as the weight is raised from the squatting position to standing upright. Simultaneously, the quadriceps contract to extend the knee joint and straighten the legs, and the calves are involved in extension of the ankle joint (plantar flexion). With all this muscle activation happening at once, you can understand why doing heavy squats makes you feel like you've been run over by a bus.

When considering the joint movement(s) of a given exercise, keep in mind that performing single-joint movements becomes increasingly difficult as the target muscle group nears the torso. Distal muscle groups (biceps, triceps, calves, etc) are easier to isolate than proximal ones, such as those of the chest or back.

Exercises for the chest muscle, with certain exceptions, are predominantly multi joint movements. Most are pressing movements, requiring extensions of the elbow and contraction of the triceps. Single joint movements of the back, especially the latissimus dorsi, are even rarer. Contraction of the latissimus dorsi relies primarily on pulling movements. As you pull the weight closer to the body; the biceps muscle contract to bend the elbow.

http://www.one2onenutrition.co.uk/newsletter%20articles/periodization-theory.htm

Periodization

Periodization is the key to exercise and used by every professional athlete, yet almost no one outside of this circle has heard of it. The science of periodization was developed in the USSR and former eastern block countries as the system to design exercise and training programmes for their athletes.

The principles are based on the fundamental way that the body responds to exercise. As we all respond similarly to exercise, the principles must be used for everyone’s training programmes and not just that of the elite athletes.

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The need for periodization

If you are some one who has embarked on an exercise routine and really enjoyed it at first, then found that you became bored with it eventually and simply stopped doing it, or have been training hard but stopped making improvements, you have been a participant in an example of how the theory of adaptation works, and this was the very reason Periodization was designed.

Periodization is the all encompassing theory of how to combine the theory of adaptation, progressive overload, diminishing returns, rest and recovery, into one.

What it means for you is, if applied correctly, you will make the greatest gains ever that you have had from the gym, while enjoying it, staying clear from injury and keeping fresh mentally and physically. Before looking at the theory, lets quickly examine the principles behind exercise.

Theory of adaptation

This states that when a new exercise stimulus is given to the body e.g. going for a 10 minute jog, doing level 7 instead of 4, lifting 60 kg etc the body is shocked by what it experiences and reacts by improving itself so it can cope with the stimulus if it is encountered again in the future.

The body changes the physical ability that was stressed during the exercise e.g. in response to jogging, increases occur in aerobic power; through lifting an 80kg weight, the body adapts by increasing strength and muscle size. This response to exercise is the underlying theory used in designing exercise programs.

Once the body has become accustomed to the stimulus, it no longer increases the physical ability in response to that exercise routine. It is said to have reached a plateau. This is an undesirable stage as your fitness attributes are no longer improving despite your efforts e.g. even though it hurts to do the exercise you still end up lifting the same weight, or completing the run in the same time. It happens because the body feels it can handle the exercise stimulus.

It is at this point you will become bored with the training routine and at a future point along the curve you will either stop doing your exercise (if you do not love exercise) or carry on but make few improvements

Progressive Overload

To avoid reaching a plateau, a technique called progressive overload is used. The theory works by continually giving the body a progressively more difficult and challenging exercise stimulus. The more demanding stimulus makes the body continually respond by increasing the attributes stressed. The difficulty is increased through alterations of the training variables within an exercise program, e.g. increasing the weight, decreasing rest, increasing number of repetitions etc.

Periodization techniques

Periodization is the theory and principles of how to structure your training programme so improvements are made month to month and year to year while avoiding over-training and injuries.

The theory sees the year being divided up into different periods of time (phases) where unique training routines can be used that are different from one phase to the next. This ensures the principles outlined above can be adhered to.

The basic principles are very simple to use. Professional athletes may use a highly sophisticated form but everyone should be using it to some degree. There are different levels that you can apply to your training programmes

Phases

Under periodization your year is divided into phases. Each phase has a different focus and training programme to achieve. As well as these, planned periods of rest are also incorporated, these can be timed to coincide with holidays, work demands and more. Using phases during the training year is the key to getting the most out of your exercise routine.

Training Variables

This relates to the way you change the actual variable of how you do your exercise routine. These refer to the amount of exercise you perform (volume), the difficulty of exercise you perform, compared to your maximum (intensity), the type of exercise you do (specificity) and rest taken (density).

Each of these variables can be applied to the four areas of exercise, aerobic, resistance, core and flexibility training.

For example, imagine a resistance exercise, you could do:

2 sets of 15 reps (volume) using 10 KG (intensity) with 30 seconds rest (density) of a squat exercise. (Specificity) or could change to

2 sets of 5 reps (less volume), with weight 25kg (higher intensity) with 1 minute rest (lower density) of the squat exercise (same specificity).

Please do not be confused by this, the main point is that changing what you do in the exercise is the most important thing in fitness training. When even the basic principles are grasped it will revolutionize your training programme.

Periodization is the key element to teaching exercise within my courses



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Resistance Training – Weight Lifting: Free weights, Kettle Bells, Machines, Calisthenics, Yoga, Pilates

Contract your Muscles to Build Muscle and Increase Metabolism and Bone density

Cardiovascular Training – Walking, Jogging, Running, Types of resistance training

Train your heart and lungs to increase stroke volume and bodily functioning (organs)

Stroke Volume

(SV) is the volume of blood pumped by the right/left ventricle of the heart in one contraction. Specifically, it is the volume of blood ejected from ventricles during systole.

The stroke volume is not all of the blood contained in the left ventricle. Normally, only about two-thirds of the blood in the ventricle is put out with each beat. What blood is actually pumped from the left ventricle is the stroke volume and it, together with the heart rate, determines the cardiac output.

Elevate your Heart Rate for 20 minutes 3 times a week! OR YOU ARE SEDINTARY and put yourself at 10 times the risk of death from cardiovascular disease

Sample Workout

5 minute warm up (walking slowly or going through movements with no added weight)

1. Leg Press

2. Chest Press

3. Overhead Press

4. Seated Row

5. Lat Pull Down

6. Back Extension

7. Abdominal Crunch

8. Transverse Crunch

30 minutes of cardiovascular work (unless you do cardio on off days= optimal)

5 minutes cool down by stretching (you should stretch for 20% of contraction time)

10-20 Repetitions of each exercise

1-3 sets of each exercise

2-3 times per week

You may advance to isolate body parts or dive into plyometrics for some extreme results...or document your own workout or find one on the internet!