Resistance Training Intro

what is resistance training

specialized method of conditioning that involves progressive use of assorted resistance loads and training modalities

uses muscular force against resistance

muscular endurance def

ability to do something many times without fatigue (different than cardiovascular endurance)

muscular strength def

ability to exert maximal force

muscular power def

ability to exert maximal force quickly

concentric contraction

involves ms shortening

occurs when muscle force > than load

eccentric contraction

involves ms lengthening

occurs when muscle force < load

isometric contraction

occurs when no change in length of contracting muscle

resistive force = to force generated by ms

+/- of using machines instead of free weights

simple easy to learn

safer?

less complex

isolation

stabilizers don’t function

can’t work multiple muscle groups

what is a free weight

resistance provided by a dumbbell, kettle bell, barbell or any other free moving object

resistance training days and week guideline

perform for all major muscle groups 2-3x a week (CSEP rec)

technique fundamentals

• set up/alignment for body size, comfort, safety

• ROM: cue for safe and consistent

• stabilize non-involved joint: adopt safe body position

• repetition speed: cue for safe consistent

• breathing: exhale on exertion

neutral spine def

• R + L halfs mirror images

• slight inward curve at lumbar and cervical level

• ankle, knees, hips, shoulders even and parallel to floor

hand positions and grip widths

• pronated

• supinated

• neutral/parallel

• wide grip

• medium

• close/narrow grip

• closed v open

• hook and mixed

pronated hand pos

overhand grip

supinated hand pos

underhand grip

neutral/parallel hand pos

palms facing inward

wide grip hand pos

shoulder width and wider

medium hand grip pos

shoulder width to 2” from shoulder width

close/narrow grip hand pos

grip hands anywhere from 1-8” apart

watch for common errors (6)

• equipment/body alignment/weight adjustment

• inapprop ROM for joints/ms

• holding breath

• failure to maintain neutral spine

• speed/intensity on equipment inapprop

• use a spotter if needed!