Resitance Training Basics And Training Priciples Flashcards
Resistance training Types…
does not necessarily mean weight training
Resistance training= exercise using an opposing force
Types:
Weight training
Calisthenics (BW) exercise
Calisthenics (body weight) advantages
variety
-less expensive
-convenient
-natural/dysfunctional
-better for stabilizers, balance, specificity (vs. Mechanics)
Calisthenics (body weight) disadvantages
no external resistance
-lack of commercial programming
Types of resistance training
medicine balls (explosive/power training)
-bands, tubing (travel, rehabilitation)
-ropes, tires (variety)
-free weights (traditional) dumbbells, barbells
-machines (beginner, solo + rehabilitation
- weight stack with pulley system
Machines vs free weights
Muscles don’t know source of resistance
-Sarcomere does one thing- contract
Nervous system does know the source of resistance
-stability
-motor unit recruitment
-contraction type
Velocity of exercise
Repetition “Rep”
a single rendition of an exercise; lifting a weight up and down = 1 rep
1 rep max (1RM)
resistance that can be overcome only once; 10RM = resistance that can be overcome 10 times
Set
group of consecutive repetitions that you can perform without resting
Work interval
time it takes to complete a set of exercises or a distance
Rest interval
rest time between sets of time between work intervals
TEMPO
The speed at which a repetition is performed
How sets and reps are used together
Example 3x5
1 set= 5 repetitions
X3
Do’s of resistance training
train agonist and antagonist balance; if you train the bicep you should train the tricep
-warm up and cool down
-train full range of motion
- breathing (exhale on exertion phase; inhale on relaxation phase)
-order of exercises: exercise large muscle groups first
Typical sequence:
-multi joint exercises ( squats, deadlift)
-shoulders, proximal arms and proximal legs
-hips, lower trunk
-distal legs and arms
Order of exercises
exercise large muscle groups first (more joints=bigger)
Typical sequence:
-multi joint exercises ( squats, deadlift)
-shoulders, proximal arms and proximal legs
-hips, lower trunk
-distal legs and arms
Number of sets per exercise
1-2 for beginners
3-6 for more advanced
Small vs large muscles
20-25 sets per entire training helps prevent over training
Signs of overtraining
extreme muscle soreness
-gradual increase in soreness
-loss of appetite
-loss of weight
-constipation or diarrhea
-inability to workout
-unexplained drop in amount of weight you can successfully lift in several exercises
Note: if you are expirencing 2 or more symptoms consider reducing intensity, frequency and duration of workout
-after working a muscle group you should wait 48 hours to work it again
The ability to overcome external resistance with maximal voluntary force production is..
Strength
The rate at which one can develop muscle force is called
Velocity
Speed
The ability to overcome resistance as quickly as possible is called
Power
The ability to produce muscle forces at sub maximal loads over an extended period of time is called
Endurance
In response to _________ training, sarcomeres will become added in series
Flexibility
Principles of training
-progressive overload
-reversibility
- specificity
-recovery
-individualization
-variation
-diminishing returns
Progressive overload
Expect a training adaptation if you exercise frequently at a level greater than normal habituate level
Must stress or load your body’s tissues (bone, muscle ect)
To get continued adaptations and prevent a plateau in performance you must progressively increase your “loading”
Loading overload adaptations
Functional (neural adaptations)
•Speed, power, coordination
Morphological (size & shape)
•Hypertrophy of muscle, tendon
•Bone accretion (higher density)
Metabolic (anaerobic, aerobic)
•Increased glycogen stores
•Increased red blood cells, mitochondria etc
Progressive overload: variable of a workout
1.Frequency
•# of workouts per week
2.Duration
•length of each workout
3.Volume
•# of repetitions or distance
4.Intensity
•% load (heavy/moderate/light)
•% Heart rate max
- increase in intensity allows us to : activate/recruit more motor units= more muslce fibres
- decrease in time to complete a given training variable: decrease time to complete workload and to completed a given distance
- increase in the % of maximum workload: progress from 70% to 80% VO2 max
Volume
Both frequency and duration
Reversibility
- if you don’t use it you lose it; muscle disuse = muscle protein breakdown
- atrophy = muscles get smaller
Specificity and SAID principle
Important for athletes
SAID principle: specific adaptations to imposed demands (demands = stress)
How ever you stress your body is how it will respond
workout what you need to workout
-exercise is a positive stress on the body
- speed of movement
-contraction type
-movement pattern
-kinetic chain (open vs. Closed) closed- standing with weight, open- leg press, kicking soccer ball
-energy system
-mode of training (bike, row, run) mimic your sports movement pattern in the weight room
Problems with specificity
doing the same thing over and over again- can lead to overuse injuries(athletes) general public would get bored
Recovery: work rest intervals
Adaptation occurs during recovery
Work: Rest intervals
●1:5 for Max Strength / Power (Anaerobic ATP-PC)
•(30s work = 3 min rest)
●1:2 or 1:3 for Strength Endurance(Anaerobic Glycolytic)
●1:1 for endurance (Aerobic, Oxidative)
Individualization in terms of workout response
Individuals respond differently
●Genetics ( can’t out train genetics)
●Maturity (testosterone)
●Nutrition (Eat well!)
●Fitness level ( people who have never trained before have the best response)
●Rest/sleep (Get your 7 hrs +)
●Motivation
Variation in workouts needed because
Continual, familiar, stimuli = decreased adaptation (accommodation) Variation is needed for continual adaptation
How can we introduce variation?
Change the exercise, frequency, duration, intensity etc ex. Different types of bicep curls, it is still working the same muscle
Cross training dilemma
Specificity vs variety (decrease injuries and boredom)
How can we introduce variations with this dilemma in mind?
Specific variation = Front squats & back squats, Chin ups & pull ups etc
Change volume, intensity, velocity etc (periodization)
Diminishing returns
After initial “significant” increases, there will be diminishing returns for same work
Sedentary/untrained = 25% strength over a year
Active/trained = ~1-2% for same amount of time
Sometimes called the ceiling effect
1 RM = strength
> 60%
1 RM = muscular endurance
<60 %
