Resistance training concepts K. Nickson Paf 4O0

Muscles Muscles Required for every movement Required for every movement Produce force by contracting and relaxing Produce force by contracting and relaxing Very sensitive to training stronger & larger Very sensitive to training stronger & larger * Hypertrophy * Become smaller & weaker if not used regularly Become smaller & weaker if not used regularly * Atrophy *

effects of resistance training Increases in: Muscle fibre size Muscle fibre size Muscle contractility Muscle contractility Tendon & ligament contractile strength Tendon & ligament contractile strength Bone strength Bone strength

Benefits of resistance training Improved Body Composition Improved Body Composition Increased metabolism Increased metabolism Strong & toned physique Strong & toned physique Everyday activities easier Everyday activities easier Reduces risk of injury Reduces risk of injury Improved posture Improved posture Strength for cardiovascular activities & sports Strength for cardiovascular activities & sports Body awareness & control Body awareness & control

Muscular strength vs. muscular endurance Muscular Strength -Maximum amount of force that a muscle can exert Muscular Endurance -Muscles ability to repeatedly exert force over time

Principles of resistance training Muscle Balance - need balance between agonist & antagonist muscles antagonist muscles Exercise Order - train large muscle groups and multi- joint exercises before small muscle joint exercises before small muscle groups and single-joint exercises groups and single-joint exercises Rest - increased intensity increased rest Contraction Speed - slow, controlled moves maximize effectiveness and safety effectiveness and safety Technique - analyze movements for safety

Program type Modify programs to stimulate working muscles and create new overload Modify programs to stimulate working muscles and create new overload POTENTIAL PROGRAMS: 1. Split Training - more intensity in a single session - 48 hours between use of muscle groups - splitting up of muscle groups w/i a program (need multiple workouts/week) 2. Straight Set - total body training (all major muscle groups) muscle groups) exercises in 45 minutes

SPLIt Training Supersets - achieve tone by combining 2 exercises with minimal rest b/w them (0-20 seconds) with minimal rest b/w them (0-20 seconds) A. Push-Pull Supersets - develops symmetry and balance - combine antagonist muscle group exercises B.Push-Push Supersets - fatigue all muscle groups that work together - combine agonist muscle group exercises

SPLIT TRAINING SPLIT TRAINING C. Pyramid System - overloads the chosen muscle groups (2/day) - begin with a light weight (10-12 reps) & continue to add weight until only one rep can be performed - continue your workout by reversing the pyramid

STRAIGHT SET A.Upper-Lower Supersets - achieves max strength - combine 1 upper body exercise & 1 lower body exercise with minimal rest (0-20 seconds) B.Peripheral Heart Action Circuit - muscular endurance training ( heart rate) - 3 station circuit with upper, lower & core (with no rest b/w) - work largest to smallest muscle groups

STRAIGHT SET C.Cardio-Strength Circuit - increases muscular endurance & caloric expenditure - 1 cardio, 1 push-pull super-set & 1 core (4 minutes resistance / 2 minutes cardio) D.Full Body Workout - works all muscles groups in a single workout - very short breaks increases fat burn - can be single muscle group or multiple muscle group exercises

What are your goals? Use the goals that you have been making each week to determine your ultimate goal, as well as smaller goals.

What program type are you going to develop? What program type are you going to develop? Keeping your goals in mind choose the program type that you will use to plan a 2 week training program