Fitness - resistance training

Definition of resistance training

any exercises that causes the muscles to contract against a resistance (Force) with expectations of increasing muscle tone, mass, endurance, power and strength

What are the physiological benefits of strength training

• increases muscle contractile strength

• increases muscle size (cross-sectional area)

• increases tendon tensile strength

• strengthens connective tissues (tendons and ligaments)

• improves bone density (provides osteogenic stimulus, reducing risk of osteoporosis)

• improves neuromuscular coordination

• improves insulin sensitivity and glucoses metabolism

• increases resting metabolic rate

• improves joint stability

What are the performance benefits of strength training

• improves power and speed

• enhances muscular endurance (ability to sustain submaximal force over time)

• improves functional strength (transferable to daily tasks and sport-specific movements)

• enhances mobility, flexibility and range of motion

• Reduces risk of injury

what are the 4 types of grips and give a exercise

prone grip - upright rows
supine grip - wrist curls
neutral grip - hammer curls
alternated grip - deadlifts

when should you inhale and exhale during a lift

inhale - eccentric phase
exhale - ‘sticking point’ - transition between eccentric and concentric phase

what is valsalva maneuver

• holding your breath during a exercises

• only recommended for well conditioned and well resistance trained clients

• structural exercises, and exercises that stress the lower back

What does weightlifting belts do?

1. increases intra abdominal force

2. reduces compressive forces on the vertebral column, reducing risk of injury

what is the definition of weightlifting

sport/ activity of lifting barbells and other heavy weights. snatch, clean, jerk

what is the definition of power lifting

competitive lifting where contestants have 3 tests of strength, bench press, deadlifts and squats

5 forms of strength training for kids

1. body weight

2. resistance bands

3. weight machines

4. free weights (dumbell and barbells)

5. medicine balls (plyometric and power)

age categories for pre adolescent and adolescent

11(girls), 13 (boys)
12-18 (girls)
14-18 (boys)

Exercise prescription for preadolescent and adolescent

2-3 sessions/ week
30-40 mins
48 hours recovery
pre - 1-3 sets, 6-12
adol - 2-4 sets, 10-15 reps
1st - large muscle groups
2nd - small and multi joints
3rd - single joints

5-10% increase, 15 reps are easy

Correct the misconception: Strength training is ineffectual in children

• children can gain strength due to neuromuscular adaptations, even with limited hormones

• strength gains 30-74% increase in 8-12 weeks with progressive training

Correct the misconception: All training should be moderate intensity

• children can tolerate high intensity, if progressive.

• high intensity can improve neuromuscular function and performance if supervised properly

Correct the misconception:Strength training causes injuries

• injuries stem from poor program design, supervision or equipment

• resistance training is safe for children if supervised

• reduces injury risk

Correct the misconception: Same load should be used continuously

• progressive overload is important for adaptations

• load should increase gradually and be individualised

• technique is more important than load

Explain training goal: MUSCULAR ENDURANCE

ability of muscles to sustain a submaximal force over repeated contractions against a resistance for a extended period of time

Explain training goal: MUSCULAR STRENGTH

amount of force a muscle can exert against some resistance in a single effort

Explain training goal: MUSCULAR HYPERTROPHY

enlargement of muscle tissue to increase muscle size (thickening of muscle)

Explain training goal: MUSCULAR POWER

ability of muscles to produce maximal force in minimal time (strength x time)

what are structural exercises?

exercises that involves muscle and joint stabilisation of posture while performing lifting movements (loads axial skeleton)

what are power exercises ?

structural exercises that are performed quickly/ explosively, provides multi dimensional training stimulus through engaging larger muscles, has higher energy expenditure

What are core exercises

involves multi joint movement

recruits large muscles while activating synergistic muscles

multi joint increases the adaptive response and increases the metabolic cost of training program

what are assistance exercises

involves single joint movements

recruits smaller muscle group/ area

rest period for Muscular endurance, hypertrophy, strength and power

ME = less/ equal 30s
MH= 30s - 1.5 mins
MS = 2-5 mins
MP= 2-5 mins

4 general training principles

1. specificity (specific to sport, activity, goals, person)

2. overload (improves functioning adaptations)

3. progression (frequency, intensity, time, type)

4. reversibility (adapting to lower loads and detraining effect)

Why do we vary training?

1. stimulates long term adaptations

2. allows for recovery and super compensation

3. enhances effectiveness of training over time

4. prevents boredom and mental fatigue

Logical training sequence

1. ME = builds base capacity for volume

2. MH = increases muscle size (cross-sectional area)

3. MS = improves neural recruitment and force production

4. MP = converts strength into explosive movement ability

what is the purpose of sequencing?

to create physiological and performance adaptations and achieve the phase potentiation effect (each phase enhances the next)

Definition of plyometric training

quick/ powerful exercises using a pre stretch or counter movement that involves the stretch shortening cycle

BENEFITS OF PLYOMETRIC TRAINING

enhances power production capabilities to improve maximal power output in sport specific movements (low load, high velocity
adaptations in:

neural drive
activation patterns
intermuscular control (improves rate of force development)
force x speed = power

Stretch shortening cycle components

SEC = series elastic component (stores + release energy, main contributor to force production, mainly composed of tendons)
PEC = parallel elastic components (provides stiffness, muscle membrane)
CC = contractile component (muscle fibers)
Spindle reflex = bodys involuntary response to an external stimuli that causes a rapid change in muscle length

neurophysiological and mechanical model of SSC

1. ECCENTRIC PHASE: series elastic component act as a spring and undergoes rapid stretch, storing elastic energy. muscles spindles detect rapid stretch and sends signal to spinal chord.

2. AMORTIZATION PHASE: no movement takes place, signal reaches spinal chord and synapses, signal is sent back to the muscle

3. CONCENTRIC PHASE: series elastic component shortens to resting length releasing elastic potential energy contributing to total force production. signal reaches muscle and causes reflexive muscle activity. minimal contribution to TFP

Benefits to athletic individuals of plyometric training

more explosive
sprint faster (increase ground reaction force)
jump higher
coordination
agility
injury prevention (eccentric control of movement)

Benefits to advanced non athletic individuals of plyometric training

increased muscular power production