Chapter 10 - Resistance Training Flashcards
Benefits of Resistance Training (4)
1) Physical Capacity
2) Physical Appearance and Body Composition
3) Metabolic Function
4) Injury Risk and Disease Prevention
Adaptations from resistance training
1) Stabilization
2) Hypertrophy
3) Strength
4) Power
5) Muscular Endurance
Muscular Strength
1 Rep Max
Muscular Endurance
Number of repetitions that can be performed with a given submaximal resistance
Muscular Power
Medium weight with moderate-to-fast movement speed produces most power
Phases of Training
1) Needs Assessment
2) Frequency
3) Selection and Order
4) Volume
5) Intensity
6) Tempo
Training Frequency: Beginner, Intermediate, Advanced
Beginner = 2-3 sessions per week Intermediate = 3-4 sessions per week Advanced = 4-7 sessions per week
Exercise Selection/Order:
Multi-Joint Exercises First
Single-Joint Exercises Second
FIRST =
Frequency Intensity Resistance Sets Type
Movement Training - FIRST
2-3 sessions per week Low intensity Reps 10-20 At least one set Dependent on client’s movement efficiency
Muscular Endurance - FIRST
3 sessions per week
12-16 controlled reps at 60-70%
2-3 Sets (less than 60 sec rest)
Emphasize 5 basic movement patterns
Strength - FIRST
72 hours between sessions
1-6 reps @ 80-90%
3-4 sets
Emphasis 5 basic movement pattersn
Hypertrophy - FIRST
72 hours recovery for a muscle group before next session
6-12 reps @ 70-80%
3-6 sets
Free weights and machines
Supersets
alternating exercise for opposing muscle groups with little rest between sets
Compound sets
2 or more exercises for the same muscles in rapid succession
Breakdown training
train to fatigue, then reduce the weight by 10-20% and perform more reps until failure
Assisted Training
train to fatigue, then have help/manual assistance from a trainer on the lifting phase for 3-5 post fatigue reps
Plyometrics
quick, powerful movements involving the stretch-shortening cycle
Stretch-Shortening Cycle
active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
Amortization Phase
period of time between the eccentric and concentric actions
Muscle Spindles
sense differences in the rate and magnitude of stretching imposed on a muscle
Older Adults should: (3)
1) Avoid holding breath
2) Avoid holding isometric contractions
3) 2 sessions per week (recover slower)
Caffeine
enhances athletic performance
Anemia
Iron deficiency
Vitamin B12
metabolism of nerve tissue, protein, fat, and carbs
Riboflavin
energy production
Vitamin D
calcium absorption, bone growth, and mineralization
