PHYSICAL EDUCATION- UNIT 4 AOS 2

Resistance training methods

• Hypertrophy

• Muscular Strength

• Muscular Power

• Muscular Endurance

Resistance

Exercises that are performed against a resistance including a person’s own body weight and aim to develop muscular hypertrophy, power, strength or endurance

Benefits of resistance

• increased force and strength

• helps weight loss

• Balance

• decreased chance of osteoporosis

• Increased mental wellbeing

Isometric

tension developed without and change to muscle lenth

Isotonic/Isonertial

tension which may be shortening or lengthening

Eccentric

developing tension while lengthening a muscle

Hypertrophy

• increased muscle size

Load

• large

• 60-80% IRM, B-I

• 70-100% IRM, AD

Volume

• 1-3 sets, 8-12 reps, B-I

• 3-6 sets, 1-12 reps, AD

Rest

• 2-3 mins, B-I

• 1-2 mins, AD

Muscular Strength

Load

• 60-80% IRM, B-I

• 80-100% IRM, AD

Volume

• 1-3 sets, 8-12 reps, B-I

• 2-6 sets, 1-8 reps, AD

Rest

• 2-3 mins, B-I

• 1-2 mins, AD

Muscular Power

Power= force x velocity

Load

• 30-70% IRM

Volume

• 1-3 sets, 3-6 reps, B-I

• 3-6 sets, 1-6 reps, AD

Rest

• 2-3 mins, B-I

• 1-2 mins, AD

Muscular Endurance Definition

Muscular Endurance

Load

• 40-70% IRM, B-I

• 30-80% IRM, AD

Volume

• 2-4 sets, 10-15 reps, B-I

• Multiple sets, 10-25+ reps, AD

Rest

• 1-2 mins