Reisstance Training Flashcards
Resistance Training
Systemic program of exercise for development of muscular system.
Resistance training benefits
INCREASES:
-M strength/ endurance/ coordination
-bonde density
-ADL
-Balance performance
-lean body mass
Types of Resistance Training
- Isometric
- Dynamic
- Core Stability
- Functional stability
- Isokinetic
Isometric Training
-hold max/submax contraction @joint andle for time
-rehab setting
-5reps 5sets 5sec rest
×CAD+Hypertension
Dynamic Training
For all ages+Sexes
-con+ecc contraction using dif/same resistance
-full/partial ROM
-goals drive program End vs strength
Int based on experience 60-100%
Freq based on exp level 2t/w
Sets 1-2
Vol=repsx setsx wights
Sequence: multi joint to single joint
Dynamic Training Methods
- Pyramiding
- Periodization-Linear, Reverse Linear, Undulating
Periodization
Systemix variation of Int+Vol
Goal 1: max gains in strength, power, endurance, hypertrophy
Goal 2: dec injury+ overtraining
Linear Periodization (LP)
INC INT DEC VOL
Reverse Linear Periodization (RLP)
DEC INT INC VOL
Undulating Periodization (UP)
-changes in training stimulus
-adaptation required
Functional Stability Program
- Isolate and educate
- Add balance and/resistance
- Add functional training
- Combine 2 and 3
- Ex multiple muscle groups
- Add more function, speed, rotation
Functional stability Benefits
Inc joint stability, neuromuscular contril, flexibility and muscular fitness
Isokinetic Training
Reistence matches force exerted
DEC muscle soreness
Time consuming
Expensive
Resustance training program
- Specific to muscle group, contraction typr, int
- Ex at higher workloads
- Gradual increase volume
Resistance training for children
Safe and benficial
3 t/wk
Int <80% 1RM
×NO isolating muscle groups or overtraining
