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Lecture 13

HSS2111 Lecture 13: HSS2111 Lecture note 13

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University of Ottawa
Health Sciences
Tien Nguyen

Lecture 13 Strength & Conditioning –part2 *try to pick 10exercises for the given eg. client for full body workout & select order of exercises based on training principles discussed Types of Resistance Training putting resistance over Static -Isometric -holding load/position stationary -regaining strength commonly seen in rehab. -DO NOT increase strength through full ROM  eg. planks Dynamic resistance exercise–isotonic -typically pushing/pulling weighted objects -resistance provided by dumbbells, barbells, medicine balls, resistance bands, body weight -usually measured as % 1RM Circuit training -not necessary with group - can be individual -combo of 10-15 stations of exercises [aerobic + resistance exercise] - 2-3 circuits/ 15-20sec rest between stations  popular within exercise program eg. body fit exercises Advantages: quick and short rest period  it is doing both cardio and resistance at the same time, working as a group which motivates each other Disadvantages: Not very personalized  not many options -there are very wide range of levels of people -more quantity than quality -may not fit for someone Not recommended for muscle mass growth and strength increase Plyometric training: muscular contraction with speed, explosive power  requires lots of strength, speed, builds power *not for beginners Intensity: Strength -more muscle means more short set with lots of 1-RM than less 1-RM from endurance training with more reps and sets Case-study: Resistance training: Female, 62 years old, works part-time Prior knee surgery, some knee pain still No prior experience with weight training Goal: Improve muscle strength and everyday function Has a gym membership, but only walks on treadmill and swims Recommendation: for strength -using light dumbbell to do build some of the strength through the resistance training  use of the flexibility exercise will be beneficial as well as lots of cardio work with some weight on the treadmill/bicycle and giving more time with stretching  Start with low frequency around 2 days, low intensity for beginning point, (around 60%), doing around 8-10 reps and starting with 1set Finding more mobility exercise and avoiding for painful exercise -may be working with lower extremity and giving more isometric exercises (increasing balance) Flexibility: ability of a joint to move freely through its full range of motion ROM (full motion possible in a joint) Frequency: minimum 2-3days/wk preferably daily Intensity: stretch to point of slight discomfort Time: 10-30 secs/ static stretch, variable with dynamic stretch, commonly 2-4 sets/exercise, target major muscle groups Stretching: to get flexibility, the surrounding muscles must be stretched 60sec/muscle perform stretching after warm-up/post-exercise may focus on specific muscle groups that feel tight/have poor ROM group total purpose: injury prevention & treatment Static Stretching: slow stretch with static position (safe and help increase in motions) -has active (individual force) or passive (anything else resisting the body -can include assistance) -should feel discomfort/warm sensation in muscle belly, but not sharp pain Ballistic Stretching: dynamic movement (there is more risk to injuries) -involves use of momentum of a moving body or a limb in an attempt to f
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