Strenght & Resistance Training

Mehr dazu

Types Of Workplace Harassment There are so many types of workplace harassment and so many interpretations that even the most diligent HR professional could miss the signs.

von Esmeralda Nohemí Pérez García

MultiCultural

von Anton Slobodyanyuk

English as Global Language

von José Brandon Alarcón Hernández

APPLIED SOCIOLINGUISTICS

von Luis Villalobos

Strenght & Resistance Training

Equipment/Organizational

equipment - ensure platforms - ensure lifting surfaces are non slip - ensure barbells are evenly loaded, use collars - ensure squat rack, pins in good order - ensure dics are not lying around on platforms or lifting area.

medical - first kit available - ice readily available - emergency withdrawal, evavuation procedures established

athlete - ensure correct footwear - suitable attire - teach correct hand care

Terminology

power training - explosive resistance training/plyometrics

resistance training - overall sciencetifically corrrst term encompassing all the above

strenght training - strenght developement

bodybuilding - hyperthrophy emphasis - non strenght, power dependent

powerlifting - squat, deadlift, bench press -strenght base

weightlifting - competitive sport of lifting barbells - power base

weight training - weight lifting, sport performance, physical appearance

Resistance training program design variables

rest period

volume

training load and repetition

exercise order

training frequency

Resistance training system

split training - working on specific muscle each time.

circuit training - a variety of different moves that are performed without rest.

total body training - total body routine training major muscle each time

drop set - a series of sets of the same exercise

compund sets - involve two different exercise for the same muscle group

supersets - involved tw sequentially performed exercise

Picking the right repetition range

muscular endurance - repetition >13 reps - set 2-3 - to increase strenght endurance

hypertrophy - repetititon 8-12 reps - set 3-6 - to increase muscle mass and improve strenght - weight 70-77% of 1RM

strength - repetition: 6-7 reps - set 2-6 - increase in muscle strengt and size - weight 78-83% of 1RM

power - repetition:<1-5 reps - set 3-5 - to increase muscle strenght and power - weight 85-100% of 1RM

Biomechanical principle of strenght training

to contract target muscle

natural path movement

not haunched

proper body alignment

Pre-Preparatory participation

good understanding

instruction

familiar with exercise

stretching and warm up

objective/goal

pre-screening

Personal safety

Techniques - teach correct mechanically sound body position while lifting - teach correct breathing- teach beginners to 'miss' correctly - use low resistance when new skills are being learned - progress resistance steadily - progress resistance at each individuals own rate

discipline - insist good behaviour - do not allow lifters to train alone - ensure spotters are used correctlywhere required - teach correct spotting techniques - limit attempt for beginner - insist on correct warm up, stretching

Objective safety principles in strenght training

set up a save and effective weightlifting and power training facility

teach effective skills in a progressive stage format

teach athletes to be aware of safety principles

ensure athletes are correctly attired

teach safe spotting techniques

recognize possible at risk situation

Exercise technique fundamentals

Spotter - assists to protect athlete from injury

Handgrips - pronated, supinated, alternated, hook grips

Basic terminologies

atrophy - decrease in muscle mass

hypertrophy - increase volume of muscle

1RM - max weight lifted in one time

delay onset muscle soreness(DOMS) - pain or stiffness after uncommon intensity

isokinetic contraction - tension developed by muscle while shortening at constant speed.

isometric contraction - tension in muscle without changes in lenght

synergist - when it assists indirectly in a movement

antagonist - muscle slow down or stop move

agonist - prime mover

eccentric contraction - tension in the muscle while lengthening

concentric contraction - tension in the muscle while shortening

isotonic contraction - the muscle shorten with varying tension

Periodization in resistance training

anatomical adaptation - the body adapt situation during exercise

hypertrophy - enlargement of muscle fibers

maximal strenght - strenght developement

conversion to power/end/speed - movement/muscle specific

Objective resistance training

optimize performance potential

prevention of injuries

Benefits

improve physical function

improve mobility

prevent injury

decrease body fat

increase bone density

increase muscle mass