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Lecture 3

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Western University
Kinesiology 2904Q/R/S/T
Vickie Croley

Weight Training (Resistance Training) Definitions: Rep. Max (RM)- 1,3,10, etc -The maximal load that an individual can lift, over a given number of reps, before fatiguing. Volume: -how many not “how heavy” Intensity: -tension or stress on muscle group is dependent on the #reps/#sets/rest between sets Muscular Strength: -force exerted in one max effort Max Endurance: - ability to perform work by continuing to lift “sub-maximal” load Strength-Endurance Relationship: -stronger muscle will have greater ability to generate endurance than a weaker muscle Absolute Strength: -the maximum force an athlete can exert with his or her whole body irrespective of body size or muscle size -example of absolute strength as it relates to endurance… A is stronger than B (25 lbs more for IRM) A will go longer due to increased strength Relative Strength: -the max force exerted in relation to body weight or muscle size Muscular Power: -release force over shortest period of time Hypertrophy: -the enlargement of muscle that results from weight training (increasing the diameter of muscle fibers through strength training) Strength Program Design Goals: Improvement/ maintenance of: -muscular strength -muscular endurance -power -mass (hypertrophy) -toning (“cutting”) Intensity: Tension or stress put on the muscle or muscle group Correct technique and proper intensity are the two most important aspects in weight training Dependent on: -# sets/reps -rest between sets -duration of workout -amount of weight used Workout intensities based on % of individual R.M -heavy intensity 90-100% of RM (rep max) (1-4 reps) -medium intensity 80-90% RM (4-6 reps) -light intensity 70-80% RM (6-10 reps) Better to be safe and more conservative when starting out- ensure proper technique and allow for neuromuscular adaptation -safe starting point is 60-70% RM Calculation of RM -Best way to calculate 1 RM is to test it in the weight room (explanation) -You can estimate 1 RM based on # of reps done to fatigue then dividing by coefficient- this is an ESTIMATE but is accurate -Another estimate is to use the 3 RM to estimate 1 RM by adding 20 lbs to the weight used for the 3 RM (very rough estimate- usually too high) -ex. You lift 100 lbs 3 times. The estimated 1 RM would be 100 lbs + 20 lbs = ~120 lbs Predicted 1 RM Max. # reps & Coefficient Factor - 2 = 0.93 - 3 = 0.90 - 4 = 0.88 - 5 = 0.86 - 6 = 0.83 - 7= 0.81 - 8 = 0.79 - 9 = 0.76 - 10 = 0.74 - 11 =0.72 - 12 =0.70 - 13 =0.69 - 14 =0.67 - 15 =0.65 Progressive Overload – Intensity -For a training effect, the muscle MUST be overloaded – stress/weight must be more than muscle is used to -For a training effect to occur, there must be a demand placed on the muscle (to lift more weight) -Must training with loads greater than 80% RM for strength to be optimally increased -Overload in intensity is first by increase in reps, then by increase in weight How do I know to increase the weight? Example: Your training parameters are 10-12 reps & 2 sets -The weight that you use should permit you to complete 10 reps but this is getting difficult -When you reach 11-12 reps, you should be reaching muscular fatigue -When you are able to complete the 2 sets of 12 with relative ease, then it is time to increase the weight Duration: Total time in weight room is dependent on #reps, #sets, rest between sets, # exercises You must calculate (estimate) the total amount of time the client will spend on their workout Reps -# times exercise is repeated in 1 set without rest -# reps is dependent upon goal attached Sets -# reps performed consecutively without resting -more than 1 set recommended for training effect -3 sets optimal, sometimes warm-up set preceding -total sets depends on time, goal, experience of lifter Manipulating Reps (pg 31) Rest between Sets -“toning” or “cutting”, little rest should be taken -30-60 seconds to increase muscular endurance and reach fatigue Objective is strength/hypertrophy/power
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