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
