Week 7 Flashcards
is a form of exercise intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance.
Resistance training
Accroding to Centers for Disease Control and Prevention (CDC) you should do
muscle-strengthening activities of moderate or greater intensity, in how many days?
two or more days a week.
Benefits of Resistance Training
- Boost Metabolism and Reduce Body Fat
- Increase Bone Density and Improve Balance
- Improve Mental Health
- Build Muscle Mass
- Improve Muscle Strength and Endurance
- Reduce the Risk of Sports Injuries
- Increase Self-Esteem
Equipment for Resistance Training
- Barbells
- Dumbbells
- Kettlebells
- Resistance bands
- Suspension trainers
- Pull-up-bars
(Basic principles of resistance training) your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises.
Program
(Basic principles of resistance training) different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session.
Weight
(Basic principles of resistance training) a particular movement, for example a calf-raise, that is designed to strengthen a particular muscle or group of muscles.
Exercise
(Basic principles of resistance training) refers to the number of times you continuously repeat each exercise in a set.
Repetitions or reps
(Basic principles of resistance training) is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats
Set
(Basic principles of resistance training) you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken.
Rest
(Basic principles of resistance training) switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.
Variety
(Basic principles of resistance training) to continue to gain benefits, strength training
activities need to be done to the point where it’s hard for you to do another repetition.
The aim is to use an appropriate weight or resistant force that will challenge you,
while maintaining good technique.
Progressive overload principle
(Basic principles of resistance training) muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.
Recovery
Swing one leg forward and backward while standing, gradually increasing the range of motion.
Leg Swings
Extend your arms to the sides and make circular motions in both directions.
Arm Circles
March in place while lifting your knees as high as possible.
High Knees
Stand on one leg and rotate the opposite hip in a circular motion.
Hip Rotations
Stand with your feet shoulder-width apart and twist your torso from
side to side.
Torso Twists
aims to monitor the development of the athlete’s abdominal and lower back muscles.
Core Muscle Strength & Stability Test
