Lecture 7 (revised).docx

9 Pages
71 Views

Department
Kinesiology&Physical Education
Course Code
EDKP 350
Professor
Celena Scheede- Bergdahl

This preview shows pages 1,2 and half of page 3. Sign up to view the full 9 pages of the document.
Description
Resistance training 11/26/2012 6:00:00 PM Resistance training  Systemic program of exercise for development of muscular system for clients of various ages and interests o Strength  More important in younger indv o Endurance o Bone integrity  More important for older indv.  Reduces the number of falls  Types o Isometric- static  Holding submaximal contraction at specific joint angle  NO CHANGE IN ANGLE  Used in Rehab  Contraindication  Coronary patients  Hypertensive patients  this causes an increased in intrathoracic pressure due to patients holding their breath during exercises  increase in peripheral resistance due to the heart working harder to pump the heart o Dynamic  Concentric  Eccentric  appropriate for all ages, sexes  full range of motion  Concepts of dynamic training  Intensity (% of RM)  Inversely related to # of reps o Mean optimal: 60-100%  1-12 reps at these intensities  must vary in order to continue improvement  Repetition  Sets  Specific # of reps  Multiple sets: designated sets (3) or one set of 3 exercises targeting 1 muscle group  Pyramiding sets: lighter weight & many reps  subsequent inc. in weight & dec. in reps o Used for experienced weight lifters  Compound set: 2 consecutive sets for single muscle group  Tri sets: 3 consecutive sets for single muscle group  Super sets: consecutive & immediate alteration fo sets b/w agonist & antagonist  Training volume  Total weight lifted during session o Weight lifted x # reps x sets  Adjustments prevent plateau  Sequence of exercises  Mutli joint before single joint  Allow for muscle recovery  Variations in #/order of eercise  Frequency experience level of client  Novice: 3x/week w/ a day rest b/w each session  Healthy: 2-3 nonconsecutive days o Decreased change of injury w/ nonconsecutive workouts  Advance: 4-6/week o Use Split routines: target diff. muscle group on consequtive days  Max strength: 2x/week per muscle group o Rest group 48 b/w workouts  Periodization: systemic variation of intensity and volume  Goal 1: max gain in strength/power/endurance/hypertrophy  Goal 2: reduce likelihood of injury o Rest periods b/w sessions  3 models o linear  macrocycles: 9-12 month intervals  mesocycles: 3-4 month intervals  Microcycles: 1-4 weeks b/w cycles training intensity inc. volume dec. o Reverse linear (RLP)  Reverse sequence of LP  b/w & within cycles training intensity dec. training vol. inc  start at high weight low reps move to low weight high reps o Undulating (UP)  Shorted intervals than LP/RLP  Frequent changes in training stimulus  Goo for inc. exercise variety/adherence  Goals  Endurance  Low weight high reps (15-25)  Strength  High weight, low reps (8-12)  Children/older people: 1-2sets  Novice/intermediate: 2-4 sets  Single sets: shorter programs, increased adherence  Multiple sets: longer programs, increased training stimulus o Isokinetic  Both dynamic (full ROM
More Less
Unlock Document

Only pages 1,2 and half of page 3 are available for preview. Some parts have been intentionally blurred.

Unlock Document
You're Reading a Preview

Unlock to view full version

Unlock Document

Log In


OR

Join OneClass

Access over 10 million pages of study
documents for 1.3 million courses.

Sign up

Join to view


OR

By registering, I agree to the Terms and Privacy Policies
Already have an account?
Just a few more details

So we can recommend you notes for your school.

Reset Password

Please enter below the email address you registered with and we will send you a link to reset your password.

Add your courses

Get notes from the top students in your class.


Submit