Strenght & Resistance Training

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Strenght & Resistance Training

Equipment/Organizational

equipment - ensure platforms - ensure lifting surfaces are non slip - ensure barbells are evenly loaded, use collars - ensure squat rack, pins in good order - ensure dics are not lying around on platforms or lifting area.

medical - first kit available - ice readily available - emergency withdrawal, evavuation procedures established

athlete - ensure correct footwear - suitable attire - teach correct hand care

Terminology

power training - explosive resistance training/plyometrics

resistance training - overall sciencetifically corrrst term encompassing all the above

strenght training - strenght developement

bodybuilding - hyperthrophy emphasis - non strenght, power dependent

powerlifting - squat, deadlift, bench press -strenght base

weightlifting - competitive sport of lifting barbells - power base

weight training - weight lifting, sport performance, physical appearance

Resistance training program design variables

rest period

volume

training load and repetition

exercise order

training frequency

Resistance training system

split training - working on specific muscle each time.

circuit training - a variety of different moves that are performed without rest.

total body training - total body routine training major muscle each time

drop set - a series of sets of the same exercise

compund sets - involve two different exercise for the same muscle group

supersets - involved tw sequentially performed exercise

Picking the right repetition range

muscular endurance - repetition >13 reps - set 2-3 - to increase strenght endurance

hypertrophy - repetititon 8-12 reps - set 3-6 - to increase muscle mass and improve strenght - weight 70-77% of 1RM

strength - repetition: 6-7 reps - set 2-6 - increase in muscle strengt and size - weight 78-83% of 1RM

power - repetition:<1-5 reps - set 3-5 - to increase muscle strenght and power - weight 85-100% of 1RM

Biomechanical principle of strenght training

to contract target muscle

natural path movement

not haunched

proper body alignment

Pre-Preparatory participation

good understanding

instruction

familiar with exercise

stretching and warm up

objective/goal

pre-screening

Personal safety

Techniques - teach correct mechanically sound body position while lifting - teach correct breathing- teach beginners to 'miss' correctly - use low resistance when new skills are being learned - progress resistance steadily - progress resistance at each individuals own rate

discipline - insist good behaviour - do not allow lifters to train alone - ensure spotters are used correctlywhere required - teach correct spotting techniques - limit attempt for beginner - insist on correct warm up, stretching

Objective safety principles in strenght training

set up a save and effective weightlifting and power training facility

teach effective skills in a progressive stage format

teach athletes to be aware of safety principles

ensure athletes are correctly attired

teach safe spotting techniques

recognize possible at risk situation

Exercise technique fundamentals

Spotter - assists to protect athlete from injury

Handgrips - pronated, supinated, alternated, hook grips

Basic terminologies

atrophy - decrease in muscle mass

hypertrophy - increase volume of muscle

1RM - max weight lifted in one time

delay onset muscle soreness(DOMS) - pain or stiffness after uncommon intensity

isokinetic contraction - tension developed by muscle while shortening at constant speed.

isometric contraction - tension in muscle without changes in lenght

synergist - when it assists indirectly in a movement

antagonist - muscle slow down or stop move

agonist - prime mover

eccentric contraction - tension in the muscle while lengthening

concentric contraction - tension in the muscle while shortening

isotonic contraction - the muscle shorten with varying tension

Periodization in resistance training

anatomical adaptation - the body adapt situation during exercise

hypertrophy - enlargement of muscle fibers

maximal strenght - strenght developement

conversion to power/end/speed - movement/muscle specific

Objective resistance training

optimize performance potential

prevention of injuries

Benefits

improve physical function

improve mobility

prevent injury

decrease body fat

increase bone density

increase muscle mass