Weight training

Wael Abdullah AlnahdiID:H00237044

CID

Definition. Types of training. Types of muscles. Types of contractions. Benefits. Safety. Training methods. Components. Examples of exercises. Risk of injury. Conclusion.

Weight training is a common type of strength training for developing the strength and size of skeletal muscles.

Bodybuilding:focus on aesthetics and size .Strength gains are for

the purpose of

progressive overload for hypertrophy.

Weightlifting:what you do when you're in the gym.

Powerlifting:size gains are for the purpose of lifting heavier weights.

Concentric Contraction Eccentic Contraction

greater muscular strength.

improves muscle tone and appearance.

increases endurance and enhanced bone density.

Increases insulin sensitivity.

decreased visceral fat.

Increases GLUT 4 density

Reduces blood pressure.

Increases HDL cholesterol.

Decrease LDL cholesterol.

Stronger muscles improve posture.

Provides better support for joints.

Reduce the risk of injury from

everyday activities.

Speeds up the metabolic processes

in general.

burns more calories even at rest.

Super sets.

Drop sets.

Ultra slow reps.

Rest pause.

Partial reps.

Strength and Power

Maximal or near-maximal loads require longer rest periods.

Guidelines range from 2 to 5 minutes.

Hypertrophy

Short to moderate rest periods are required.

Typical strategies range from 30 seconds to 1.5 minutes.

Muscular Endurance

Very short rest periods of 30 seconds or less are required.

Muscle pull and strain.

Sprained ankle.

Shoulder injury.

Knee injuries.

Torn muscle.

Tendinitis.

wrist sprain or dislocation.

DEATH!!!