Weight Training - Portland Community College

If the program includes a full body workout each day, a exercises. Every mayor muscle group should be targeted: you arms (biceps, triceps), shoulders,.


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Weight Training

Portland Community College
Cascade Campus
Weight Training Manual

Body Circumference
uh Measure around largest area at measure siteh
ah Hold tape around body part snuglyc but be sure not to compress the skinh
bh Rh biceps should be fully flexed and held at shoulder levelh
lh Chest should be measured horizontally at the nipples aroundh
Wh Abdominals should be measured horizontally across the navelh
ph Hips should be measured at the widest part below the top of the pelvic boneh This is usually
around the buttocksh

Resting Heart Rate
Resting Heart Rate oRHRf should be taken while you are restingh So sit down and relax for a
minute or two before you begin this measurementh
uf Find your radial pulse owristf
af Use a watch or clock that shows secondsh
bf Count the number of times you feel the pulse in either uWc bn or pn secondsh If you count for uW
seconds you will need to multiply your result by lh If you counted for bn sech you will need to multiply by ah
The number you get will be the number of Beats Per Minute oBPMfh

Standard set up: Toes wBegin with arms straight and below shouldersc torso must be straight
from heels to shouldersc neck at neutral positionh
Modified set up: Knees w Begin with arms straight and below shouldersc torso must be straight
from knees to shoulders with neck at neutral positionh
Execution: Torso must stay rigid and shoulders must come down to the height of the elbows w
ch timeh

Set up: Feet flat on groundc knees bent at about Xn degreesc shoulder blades on ground oor
padfc and arms straight and up toward kneesh
Upward motion w feet must stay on ground oone may come up brieflyc but not bothf
participant must come up so that the elbows are even with the kneesh
Downward motion w arms must stay angled toward knees ono swingingf and shoulder
blades must touch the ground oor padf each timeh

You may have your palms facing any directionh uf Begin by hanging from the barh af Pull your
chin up above the bar as many times as possibleh bf Your arms must be straight at the bottom
each timeh lf Stop counting when you cannot get your chin above the barh

Wall Sit
uf At the starting positionc your knees should be bent Xn degreesc af Back against a wallc bf sitc
leaning against the wall with knees over ankles and hips at knee height for as long as possibleh

Sit and Reach
This assessment will determine how flexible you are in the back and hipsh uf In the starting
position you will be sitting on the floor with your legs will be straighth af Using the Sit and Reach

box you will exhale as you reach forward as far as you can with both hands oone on top of the
otherfh bf When you get to your farthest distancec hold it for two secondsh lf We are using the
millimeters scaleh

The FITT principle ofrequencyc intensityc timec typef is set of guidelines used to
individualize exercise programs for best beneÞts in both cardiorespiratory and resistance traininghFrequency

How often should you exerciseB
Frequency refers to sessions per weekh When following any form of exerci
se program it
is important to integrate recovery time for your bodyh Frequency of exercise means to
balance the appropriate amount of exercise for your muscles to adaptc wi
th enough
recovery timeh It is important to rest uwa days before working the same
muscleosf againh
Rest days give the muscle the time to repair the small tears that occur
during strength
trainingh This is how you get strongerh
The guidelines for cardiorespiratory exercise
suggest b Ð W sessionsmweekh
The guidelines for resistance training
are more complex depending of the format of the
exercise programh As a general rule each muscle group should be exercised at least
twicemweek for beneÞtsh If the program includes a full body workout e
ach dayc a
minimum of two sessionsmweek are suggestedh If the program is a split ro
utine bwl
sessionsm week are the better choiceh
w How hard should you workB
Cardiorespiratory Exercise3
The heart rate is used to measure intensityh It is measured in beats per minute obpmf
and can be measured by taking your pulse on the wrist or neckh
Calculate your Maximum Heart Rate oMHRf as follows3 MHR ( aan w age
For beginners the target heart rate zone is between Wn w 5n e of their M
For more advanced individuals a target heart rate zone of 5n w dWe may b
e more
As a general rule target heart rates are
pWe of MHR for Fatwburning
dWe of MHR for Fitness
Resistance Training3