Weigth training Midterm

Benefits of Resistance Training

Includes increased muscular strength, local muscular endurance, power, lean body mass, reduced body fat, increased metabolic rate, increased bone density (reduced risk of osteoporosis), improved neuromuscular coordination, prevention of falls among older adults, enhanced athletic performance, reduced risk of musculoskeletal injuries and recovery from existing injury.

Training Adaptations

1. Muscular Stregth

2. Hypertrophy

3. Muscular Endurance

4. Power

Muscular Strength

The maximal amount of force a muscle or group of muscles can generate during a specific movement at a specific velocity.

Hypertrophy

The increase in the cross-sectional area of a muscle fiber, leading to an overall increase in muscle size. Growing muscle

Muscular Endurance

The ability of a muscle or group of muscles to exert repeated contractions against a submaximal resistance over time.

Power

The rate of performing work, calculated as force times distance divided by time.

Sets

A group of repetitions performed consecutively without stopping or resting.

Repetition (Rep)

One complete motion of an exercise, consisting of concentric and eccentric muscle actions.

Repetition Maximum (R.M.)

The maximal number of repetitions that can be performed in one set with proper lifting technique.

Strength Training Guidelines - Sets

the recommended number of sets is 4 to 6.

Strength Training Guidelines - Reps

the recommended number of reps is 1 to 6.

Strength Training Guidelines - Weight

should utilize 80-95% of 1 R.M.

Strength Training Guidelines - Rest Interval

2 to 4 minutes of rest between sets is recommended.

Hypertrophy Training Guidelines - Sets

the recommended number of sets is 3 to 5.

Hypertrophy Training Guidelines - Reps

the recommended number of reps is 6 to 12.

Hypertrophy Training Guidelines - Weight

Use 60-80% of 1 R.M.

Hypertrophy Training Guidelines - Rest Interval

Rest for 1 to 2 minutes between sets during

Endurance Training Guidelines - Sets

Number of sets per exercise should be 2 to 3

Endurance Training Guidelines - Reps

the recommended number of reps is 12 to 15.

Endurance Training Guidelines - Weight

Use 40-60% of 1 R.M. for muscular

Endurance Training Guidelines - Rest Interval

Rest for 15 to 45 seconds between sets

Power Training Guidelines - Sets

the recommended number of sets is 3 to 5.

Power Training Guidelines - Reps

the recommended number of reps is 2 to 3.

Power Training Guidelines - Weight

Use 80-95% of 1 R.M.

Power Training Guidelines - Rest Interval

Rest for 2 to 4 minutes between sets

Rest Period Importance

The duration of rest periods between sets is crucial for strength development.

Training Frequency

The number of times certain resistance training exercises or muscle groups are trained per week.

Repetition Maximum Target Zone

corresponds to the resistance necessary to elicit volitional muscle fatigue or momentary voluntary failure within the desired repetition range.

Intensity

resistance training exercise is stimulated as a percentage (%) of the one-repetition (1-R.M.) or a specific repetition maximum (R.M.) resistance for an exercise.