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Resistance Training Basics
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- 1REPETITION =one complete movement of an exercise. It normally consists of two phases: the concentric muscle action (lifting the resistance) and the eccentric muscle action (lowering of the resistance).
- 2SET =a group of repetitions performed continuously without stopping. Sets typically range from 1 to 15 repetitions.
- 3REPETITION MAXIMUM (RM) =the maximum number of repetitions per set that can be performed at a given resistance with proper lifting technique.
- 4Intensity refers to the amount of weight lifted.sets × reps × intensity is a typical way to calculate the volume of a workout.
- 51Rep Max =the weight you can lift once with good technique.
- 6This information is used by the instructor to establish your ... ... .... • 1RM is used with ..., while 10RM is a safer approach to use with ... ... ....This information is used by the instructor to establish your baseline strength level.
• 1RM is used with athletes, while 10RM is a safer approach to use with the general public. - 710RM represents ...% of what you can actually lift and it is easy to calculate ... from your 10RM score.10RM represents 75% of what you can actually lift and it is easy to calculate 1RM from your 10RM score.
- 8General Guidelines from the American College of Sports Medicine (ACSM 2006). 1. Strength training of a ... intensity, sufficient to develop and maintain ...-... ..., should be an integral part of an adult fitness program. 2. One set of ...-... repetitions is generally recommended. 3. ... - ... exercises that condition the major muscle groups. 4. Train ...-... non consecutive days of the week. 5. People with chronic disease should terminate each exercise as the lifting (...) phase becomes difficult (RPE of ... to ...).General Guidelines from the American College of Sports Medicine (ACSM 2006).
1. Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight, should be an integral part of an adult fitness program.
2. One set of 8-12 repetitions is generally recommended.
3. Eight to ten exercises that condition the major muscle groups.
4. Train 2-3 non consecutive days of the week.
5. People with chronic disease should terminate each exercise as the lifting (concentric) phase becomes difficult (RPE of 15 to 16). - 9Overload:To see gains in strength you must always stimulate the muscle more than it is accustomed to.
- 10Progression:The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
- 11Specificity:Strength gains are dependent on the muscle group used, and movement pattern performed.
- 12For strength (maximal force) -train with heavier weights, fewer reps and closer to your 1 RM.
- 13Endurance (submaximal force that is repeated) -concentrate on lifting lighter weights and more reps, e.g. working at an intensity closer to your 10RM.
- 14Breathing: When lifting weight or working muscles against resistance, ... through the mouth as you lift the weight. Breath holding during heavy weight lifting causes dramatic increases in blood pressure that may be harmful.Breathing:
When lifting weight or working muscles against resistance, exhale through the mouth as you lift the weight. Breath holding during heavy weight lifting causes dramatic increases in blood pressure that may be harmful. - 15Lifting Tempo: There are a variety of tempos that can be used when lifting weights, however, a 3 second lifting (...) phase and a 3 second lowering (...) phase best facilitates normal breathing patterns. Remember to ... on effort as the weight is lifted!Lifting Tempo: There are a variety of tempos that can be used when lifting weights, however, a 3 second lifting (concentric) phase and a 3 second lowering (eccentric) phase best facilitates normal breathing patterns. Remember to exhale on effort as the weight is lifted!
- 16Warm-up -the warm-up should be "sport specific". When preparing to lift weights the lifter can perform a warm up set of 12-15 reps with a token weight.
• Spend 5-10 mins. warming up on a CV machine that targets the large muscle groups.
• Include multiple joint/compound exercises in the warm up since they achieve greater blood
circulation and engage muscles that cross several joints (e.g. front & side lunges, squats,
bent-over-row).
• Perform 12-15 reps of each exercise with a token weight for the warm-up set. - 17Pre-Stretch -it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
- 18Workout -work larger muscle groups first, then smaller muscle groups.
- 19Cool-down & Post Stretch–at a low intensity to prevent pooling of blood in the extremities. Remember to focus on the muscles that have been working.
- 20Benefits of Strength Training (8)– Increased muscular strength
– Increased strength of tendons and ligaments
– Potentially improves flexibility (range of motion of joints)
– Reduced body fat and increased lean body mass (muscle mass)
– Potentially decreases resting systolic and diastolic blood pressure
– Positive changes in blood cholesterol
– Improved glucose tolerance and insulin sensitivity
– Improved strength, balance, and functional ability. - 21Benefits of specific warm-up; (4)1. muscles and joint can be warmed up with the exact mechanics which will be performed
during the workout set(s)
2. muscle and joint is less susceptible to injury
3. muscle can contract with greater intensity
4. motor skill and breathing can be rehearsed - 22Exercise Order (4)• Train larger muscles first and progress to smaller muscle groups to avoid local muscle fatigue
early in the workout.
• Consider the agonists (prime movers) and synergist muscles used in each exercise. You do
not want to pre fatigue muscles that will be used later in the workout. (e.g. doing triceps
dips before the bench press).
• The abdominals and erector spinae are supporting postural muscles so these muscle should
be worked at the end of the session when they are no longer needed.
• Ensure you work muscles on both sides of the joint to achieve muscle balance and avoid
injury. - 23GENERAL EXERCISE ORDER
- 24RECOMMENDED REPS
- 25The American College of Sports Medicine (ACSM) 2006 recommends; (4)• Each muscle group should be exercised 2-3 non-consecutive days per week.
• Perform a minimum of 8-10 different exercises.
• A repetition speed of 3 sec. concentric and 3 sec. eccentric to facilitate normal breathing.
Breath holding causes a sudden increase in B.P.
• Terminate lifting if it becomes difficult to maintain good form. - 26REPS AND TRAINING STIMULUS
- 27Resistance training is ... in nature.Resistance training is anaerobic in nature.
- 28Short rest periods 15-30 seconds significantly elevate ... ... ... levels.Short rest periods 15-30 seconds significantly elevate blood lactic acid levels.
- 29Characteristic of circuit weight training (...-...% 1RM), to develop ... ... ... (LME).Characteristic of circuit weight training (40%-60% 1RM), to develop local muscle endurance
(LME). - 30Can cause greater psychological ... and ..., due to increased discomfort of ... ... build up in the muscles.Can cause greater psychological anxiety and fatigue, due to increased discomfort of lactic
acid build up in the muscles. - 31Research has shown that exercises of 5-10RM (...-...% 1RM) leads to rapid depletion of ... energy stores in the muscles.Research has shown that exercises of 5-10RM (75%-85% 1RM) leads to rapid depletion of
ATP-CP energy stores in the muscles. - 32Working in the ...-...RM range develops significant muscle strength. Working at ...-... RM will result in even greater gains!Working in the 5-10RM range develops significant muscle strength. Working at 3-5 RM will
result in even greater gains! - 33It takes ...-... minutes for your body to replenish its stores of ... (...) and ... (CP).It takes 2-3 minutes for your body to replenish its stores of Adenosine Tri-phosphate (ATP)
and Creatine-Phosphate (CP). - 34INCREASE TRAINING INTENSITY
- 35Fill in the blanks on this circuit programme card to develop the client’s local muscle endurance (LME).
- 36The table indicates the % of I Rep Max based on the number of repetitions performed.
- 3710 RM = ...% of your maximum lift (1RM).10 RM = 75% of your maximum lift (1RM).
- 38If a person can lift 45kgs 10 times, this weight represents ...% or ... of their 1RM.If a person can lift 45kgs 10 times, this weight represents 75% or ¾ of their 1RM.
- 39Find 1RM using fractions as follows; 45 / 3 ×4 = 60 or 1RM using decimals as follows; 45 / 0.75 = 60.Find 1RM using fractions as follows; 45 / 3 ×4 = 60 or 1RM using decimals as follows; 45 / 0.75 = 60.
- 40Instructor’s Main Aims 1. To teach ... ... 2. Meet the clients needs (..., ..., ...) 3. Ensure the safety of the client; consider ..., ... ability, people with ... difficulties, proper .../..., ... ... periods, proper .../... ..., safe ....Instructor’s Main Aims
1. To teach proper technique
2. Meet the clients needs (beginner, intermediate, advanced)
3. Ensure the safety of the client; consider age, functional ability, people with learning difficulties, proper footwear/clothing, proper rest periods, proper warm-up/cool down, safe progression. - 41Four Basic Principles of InstructionDemonstration
Explanation
Practice
Feedback / Correction - 42DEMONSTRATION: • Always be aware that ... copy what they see. 90% of human communications are .... • Ensure your ... is solid so you provide the best possible ... to the observer. • Initially, ... ... of the skill are more effective than demonstrations with ... ....DEMONSTRATION:
• Always be aware that beginners copy what they see. 90% of human communications are visual.
• Ensure your technique is solid so you provide the best possible picture to the observer.
• Initially, silent demonstrations of the skill are more effective than demonstrations with verbal explanations. - 43EXPLANATION: • Using ... ... & phrases, identify the key ... of the skill e.g. in the ‘ forward lunge’, “keep your back knee in line with your hip” & “make sure your front knee is bent to ...º”. • Simple words & phrases help to ... the leaner on the ... ... .... • It is more appropriate to combine ... & ... ... at this stage.EXPLANATION:
• Using key words & phrases, identify the key components of the skill e.g. in the ‘ forward lunge’, “keep your back knee in line with your hip” & “make sure your front knee is bent to 90º”.
• Simple words & phrases help to focus the leaner on the key teaching points.
• It is more appropriate to combine demonstration & verbal cues at this stage. - 44PRACTICE • For ... ... to take place, sufficient time must be allowed for practice. • With complete beginners, the first ... weeks of the programme must focus on ... ... with less emphasis on ... .... During this ‘f... phase’, the most significant changes occur in the ... ... as it learns to execute & memorise new movement patterns.PRACTICE
• For skill learning to take place, sufficient time must be allowed for practice.
• With complete beginners, the first two weeks of the programme must focus on proper technique with less emphasis on weight lifted.
During this ‘familiarsation phase’, the most significant changes occur in the nervous
system as it learns to execute & memorise new movement patterns. - 45FEEDBACK/CORRECTION • The instructor’s ability to provide corrective feedback is based on their skills of .... • With beginners it is crucial to correct ... ... at the start to ... correct technique (e.g. incorrect start/finishing positions, poor body alignment & incorrect breathing patterns). • It is often useful to ... the ... & allow the learner to ... the ....FEEDBACK/CORRECTION
• The instrctor’s ability to provide corrective feedback is based on their skills of OBSERVATION.
• With beginners it is crucial to correct major errors at the start to reinforce correct technique (e.g. incorrect start/finishing positions, poor body alignment & incorrect breathing patterns).
• It is often useful to repeat the demonstration & allow the learner to repeat the move. - 46Average body fat in weight lifters is between ...-...%Average body fat in weight lifters is between 6-12%
- 47Increases in lean body mass are accomplished by ... ... ... ... and ... ... .Increases in lean body mass are accomplished by increased bone mineral density and skeletal muscle.
- 48Muscle fiber adaptions include transition of ... ... and ... of fibers. Increased skeletal muscle mass coincide with decreases in ... ... ... .Muscle fiber adaptions include transition of fiber types and hypertrophy of fibers.
increased skeletal muscle mass coincide with decreases in body fat % - 49Weight lifting does not result in ... ... ... ... .Weight lifting does not result in considerable aerobic metabolic adaptions
- 50Improvements in VO2max related to ... or ... of heartImprovements in VO2max related to strength or size of heart
- 51Typical weight lifting session = peaked heart rate of ...% of estimated max, and average ...% over sessionTypical weight lifting session peaked heart rate of 96% of estimated max, and average 86% over session
- 52Weight lifters reach and tolerate ... ... ... ... than untrainedWeight lifters reach and tolerate higher blood lactate levels than untrained
- 53While weight lifting mainly uses the PC system, recovering between sets initially uses ... ... followed by ... ... to restore ...While weight lifting mainly uses the PC system, recovering between sets initially uses anaerobic glycolysis followed by oxidative metabolism to restore ATP
- 54Full recovery/... of the metabolic pathways can take up to ... hours post exerciseFull recovery/homeostasis of the metabolic pathways can take up to 38 hours post exercise
- 55Training increases ... and activation of ... ... and ... ... . Ability to activate more ... ... ... during ...-... muscular contractionsTraining increases coordination and activation of muscle groups and motor units.
Ability to activate more fast twitch fibers during sub-maximal muscular contractions
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- Karteikarten am Resistance Training Basics, erstellt von jackieburns10 am 13/08/2015.
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