Lecture 7 (revised).docx

9 Pages

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

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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
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