Weight Training Safety

Weight Training Safety

By Roger Jenkins

Proper technique and completion of a full range of motion is paramount to prevent injury to connective tissue, muscle, and joint capsules. The exercises also should be conducted in a manner that stimulates the actual athletic activity as specifically as possible.

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To Reduce Injuries

Rhea (2003) suggests there is no practical difference in injury rate between using free weights or machines in healthy adults.

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Weightlifting Injuries

Injury Rate in Sport vs Weight lifting

Closed-chain exercises like leg presses and squats can improve knee stability. The stresses placed upon the joints and muscles during closed- chained movements are more functional and offer more natural stresses on the body as compared to open-chain exercises like leg extensions.

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​Knee Stability

Multiple Choice

Which best describes the movement tempo demonstrated in the video?

• Explosive

• Slow and Controlled

Multiple Choice

The back squat and pushups are closed chain exercises because your feet and hands are fixed to the ground under the resistance.

• True

• False

Multiple Choice

The Leg extension and bicep curl are open chain exercises because the resistance is at the end of the limb and it is not fixed to the ground.

• True

• False

Multiple Choice

An isometric contraction is when the muscle is lengthenning.

• True

• False

Multiple Choice

A concentric contraction occurs when the muscle is fixed, not moving.

• True

• False

Multiple Choice

An isometric contraction occurs when the muscle is flexing toward your body.

• True

• False

Draw

Draw the shoulder anatomy. Are shoulders easily injured?

Shoulders consist of a network of bones, tendons, ligaments, layers of muscles, and tendons.

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They are easy to overwork and easy to injury. They are fragile.​

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​Shoulders are complex and sensitive

Multiple Select

What is the best way to prevent injuries? Choose two answers.

• Dynamic

  Warmup

• Do warmup set with lighter weight

• Keep resistance under 80% of your calculated 1RM.

• Always stop lifting when you feel like you can do one or two more reps.

1. Increase HR - blood pumping

2. Deliver oxygen​

3. Muscles warmed

4. Nervous system engaged

5. ​Mind Ready

6. ​Joints Mobile and Fluid

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What does a warmup do?

Multiple Select

Select all the items that can lead to injury.

• Not doing my warmup

• Lifting heavy weights with bad technique

• Doing shoulder exercises with rounded posture.

• Squating with bad posture

A clean training space is a safe training space.

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​Keep it Clean

Multiple Choice

Where do the plates go?

• On numbered trees.

• On the floor

• On the benches.

• On the bar

Open Ended

List three things you can do to stay safe in the gym.

Multiple Select

What are the key parts of a safe workout? Select all that apply.

• Clean up

• Warmup

• Cool Down

• Main workout wiht weight lifting resistance 80% or less.