Flashcards
Lecture 9: Resistance Training
Cards in this deck (15)
- 1What is Resistance Training?involves applying incremental resistance
to oppose a muscle or movement to elicit improvements in
- Muscle size
• Muscle endurance
• Force/strength
• Power/speed
Resistance is often delivered in the form of weights on a bar (free-) or pin-loaded machine designed to mimic a range of
motion for specific muscle groups. - 2Considerations for resistance training program design:1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest periods - 31. Needs AnalysisDetermine the outcomes required to determine the resistance training
stimulus.
• Evaluation of the event or required outcomes
(ie. movement, skill, position demands) • Evaluation of the individual athlete’s strengths & weaknesses within
the above contexts
(ie. training status, experience, physiological & performance state) - 42. Exercise SelectionPrior to exercise selection, you should know:
• The movement and muscular requirements of the sport • An athlete’s training history & technique competency
• Training location, time & equipment availability
• Exercise technique experience
• Recovery and experience
• Do not assume that an athlete will perform an exercise correctly. • If in doubt, provide instruction as needed. - 5Possible Exercise Categories- Core exercises recruit large muscle areas, involve two or more
primary joints, and receive priority focus. • - Assistance exercises usually recruit smaller muscle areas, involve only
one primary joint, and are considered less important.
• Structural exercises emphasize loading the spine directly
or indirectly.
• Power exercises are structural exercises that are performed very
quickly or explosively.
• Sport-specific exercises are similar to the actual sport movement to
aid positive transfer effects (specificity to imposed demands) - 63. Training FrequencyThe number of session/week depends on:
• Training status (training history, no of days of rest needed, recovery, type of load)
• Time of season (pre v in season and gains required based on type of athlete)
• Type of exercises (high v low loading exercise based on history and training)
• Other training (on-field conditioning, technical/tactical, races, trials….) - 74. Exercise OrderSequence of exercises within a session
I. Power exercises II. Core exercises
III. Assistance exercises
Avoid power exercises pre-fatigued - 85. Training Load and RepetitionsMeasuring load in the gym
• Mechanical work = force × displacement.
• Volume-load is a practical measure to quantity of work.
• Volume-load = weight units × repetitions. • Arrangement of repetitions and sets affects the intensity value, a measure
of the quality of work performed.
• The heavier the load, the lower the number of reps performed. - 9VolumePrimary Resistance Training Goal:
• Strength & Power
• Adaptation specific to load
• Low reps, high load
• Hypertrophy
• Moderate to high volume and intensity
• Time under tension – the longer under tension for hypertrophy?
• Muscular Endurance
• Prolonged lifting exposure – high reps, low load - 10Positioning• Be familiar with ‘safe’ lifting positions
• Try to teach a ‘neutral spine’ position
• Stable lifting base to ensure body alignment
• Ensure client can adjust equipment
• Instruct clients on safe grips
• Ensure full RoM is allowable
• Need to standardise position for purposes of assessment - 11Grip and BreathingBar Grips and widths
• (a) Pronated – palms down
• (b) Supinated –palms up
• (c) Alternated - both
• (d) Hook (thumb under index finger)
• Breathing
Instruct athletes to exhale through
the sticking point and to inhale
during the less stressful phase
of the repetition. - 12Spotting• Ensure area is clear
• Know the correct technique
• Position yourself properly
• A good grip and hand placements
• Communicate with lifter re liftoff/reps/help
• Load bar properly and evenly
• Be aware of the ‘sticking’ points
• Give slight assistance when appropriate
• Common sense prevails
• Concentric vs eccentric phases - 13Equipment Maintenance• Keep equipment in good order
• Check weights are securely attached
• Check for fraying of cables
• Calibrate all equipment
• Keep a tidy gym floor - 14How to Test?• 1-repetition maximum
• Maximum force produced in one contraction or one movement action
• Can be directly measured or estimated from sub-max lifts ie. 3 or
5RM
• Used as a measure of strength and to then set training loads
• High force = “high” risk! - 15Testing ConsiderationsConsiderations for testing?
- Needs analysis
- Estimate or lift?
- 1RM v 3RM v 5RM etc?
- Lifting history of client
- Technique and competency
- Spotting and safety
- Available equipment
- Specificity
Information
- Description
- Strength and Conditioning Flashcards on Lecture 9: Resistance Training, created by Mr Italiano10 on 18/10/2019.
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- Mr Italiano10
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