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Module SS2061

Module SS2061. Applied Exercise and Health Fitness 2: Resistance Training. Module SS2061 Aims and Objectives. Aim: To develop an understanding of the application of resistance training in the development of the health related fitness components

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Module SS2061

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  1. Module SS2061 Applied Exercise and Health Fitness 2: Resistance Training

  2. Module SS2061 Aims and Objectives Aim: To develop an understanding of the application of resistance training in the development of the health related fitness components   Objectives: To demonstrate confidence, sensitivity, style, safety, creativity and individuality in planning and teaching resistance training programmes in a variety of situations

  3. Continuous Assessment Two practical tests • Assessment 1 - 25% • Assessment 2 – 55% (peer teach) A short answer written paper • (20%)

  4. Resistance Training The performance of an action that requires the body’s musculature to exert force in order to equal, or overcome, an externally applied force

  5. Benefits of Resistance Training • Improvements in muscular strength • Increased muscular endurance • Increased muscular hypertrophy (fibre recruitment/diameter) • Reduced injury potential • Facilitates calorific expenditure and favourable changes in body composition • Promotes postural development

  6. Benefits contd. • Improves body image/self-perceptions of appearance • Facilitates functional fitness and improved quality of life • Performance enhancement

  7. Resistance Training Terminology • Isotonic contraction: The muscle develops tension while shortening or lengthening (the joint angle changes) • Concentric contraction: The muscle develops tension while shortening (positive) • Eccentric contraction: The muscle develops tension while lengthening (negative)

  8. Terminology contd. • Isometric contraction: The muscle develops tension without changing length (joint angle stays the same) • Isokinetic contraction: Maximal tension is developed throughout the full range of movement. Speed is also kept constant throughout the movement. Requires specialised equipment.

  9. Terminology contd. • Agonist: The muscle that is working, i.e. causing the joint movement • Antagonist:A muscle that acts in opposition to the action caused by the agonist

  10. Terminology contd. • Stabiliser: A muscle that, though not involved in the action itself, contracts isometrically in order to offer stability during the performance of the exercise • Synergist: A muscle that aids another muscle in its action

  11. Terminology contd. • Valsalva manoeuvre: The act of holding one’s breath (closed epiglottis) while performing a lift,causing increased pressure in the thoracic cavity, which can lead to a sudden increase in blood pressure and a blackout • Intra-abdominal pressure: Increased pressure in the abdominal cavity, which facilitates spinal stabilization (abdominal tension)

  12. Terminology contd. • Repetition (rep):One single lift • Repetitions (reps): The number of times an exercise movement is repeated without rest • Set:A group of repetitions of an exercise, e.g. 3 sets of 8 reps = 3 x 8 • Resistance: The load against which we exert, or the weight lifted

  13. Terminology cond. • Muscular failure: The point at which maximal lactate tolerance occurs and at which the individual is unable to complete the repetition in perfect form, e.g. Rep Max • Isolation exercise: Targets one specific muscle group as the prime mover • Compound exercise: Targets more than one muscle group

  14. Terminology contd • Sticking point: The point of least biomechanical assistance, where gravitational effect is greatest and the application of muscular force is weakest • Repetition maximum: The max number of reps that can be completed with a given resistance to the point of fatigue, e.g. 10 RM

  15. Terminology contd. • Over-grip: Palms of the hands facing the body in a natural front grip position • Under-grip: Palms of the hands facing away from the body • Alternate/reverse-grip: One hand in over-grip position, the other in under-grip

  16. Manual Lifting Procedures • Approach as near as possible to the load • Relax the knees • Position the feet to ensure a sound/stable base of support • Lower the hands • Look down • Grasp the bar (firmly) • Test the weight - if too heavy, summon a spotter • Raise the head/inhale • Lift through the legs • Exhale on exertion • Keep the load close to the body • Do not rush

  17. Session 2 Objectives • Aim: To introduce students to safety issues and various types of resistance equipment, and to teaching a range of exercises for the chest • Objectives: • Outline the key safety considerations for (a) handling weights (b) a lifting area (c) supervision of a weights room • Identify different types of resistance training equipment and outline the main characteristics of each type • Compare and contrast free weights and machine weights and the advantages/disadvantages of each

  18. Demonstrate effective instructional skills for teaching resistance training exercises • Demonstrate correct personal technique, posture, 3Bs, stability, alignment, momentum, control, safety and use of equipment when performing (a) bench/inclined press, (b) supine/inclined fly • Analyse each of the above lifts in terms of movement and biomechanical principles

  19. Safety in the Weights RoomEquipment Safety ,Personal Safety • Be familiar with equipment • Use adequate space • Use evenly balanced/secured loads • Always test the weight • Dismantle heavy loads and return weights to stacks after use • Know your limitations • Warm up thoroughly • Stretch muscles before and after use • Adopt a sound steady base • Use safe lifting technique • Enlist a spotter when necessary

  20. Safety in the Weights Room contd.equipment Safety, Personal Safety • Adjust machine settings i.e. height of seat, no. of plates etc. before use • Do not abuse equipment - your safety and that of others is at risk • Use correct breathing technique • Ensure full ROM • Maintain proper form • Control the weight - do not allow momentum to take over • No eating • Drink water regularly

  21. Supervision • Use good screening procedures • Regular maintenance inspection • Individual programmes • High standard of hygiene • First aid available, trained staff and emergency phone numbers • Posters - safety and instructional • Adequate heating, lighting and ventilation • Correct floor surface

  22. Types of Resistance Training Equipment • Free weights • Hydraulic • Air pressure • Body resistance • Elastic • Plyometric Boxes • Medicine Ball • Battling Ropes • Weights stacks and pulleys/levers • Bi lateral • Isolateral • Variable/accomodating resistance

  23. Teaching Methodology • Name the exercise • Name the body parts • Name the muscles • Silent demonstration • Demonstrate with teaching points • Client performs • Observe and give positive correction

  24. Machines vs. Free Weights Machine Characteristics Free Weights

  25. Machines vs. Free Weights Machine Free Weights Characteristics

  26. Structure of a Resistance Session • Warm up: General (CV work) or localised (a number of reps completed with light weight) • Pre-stretch: Muscle groups to be used in the session (approx 10 secs) • Main body of session: Commencing with low intensity (light weight/low reps) and progressing to moderate/high intensity

  27. Structure of a Resistance Session contd. • Cool down: Tapering off of intensity • Post stretch: All muscle groups used in the session (min. 15 sec +)

  28. Guidelinesfor LME Programming Beginner Freq: 2 to 6 times per week Intensity: 50% to 70% of 1RM No. of exercises: 6 to 12+ Sets: 2 to 4 Reps: 10-25 Rest: 1 minute between sets or for circuit training the time it takes to get to next station (1-2 minutes for high repetition sets of 15-20 reps or more) Recovery: 24 hrs+, depending on fitness levels

  29. General Guidelines for Strength Training Beginners Freq: 2 Total Body Intensity: 60% to 70% of 1 RM No. of exercises: 6 to 8 Sets: 1 to 3 Reps: 8 to 12 Rest: 2 to 3 mins between sets Recovery: 48 hrs between sessions minimum Advanced Freq: 4 to 6 times per week using split routines Intensity: 80% to 100% of 1 RM No. of exercises:8-12 Sets: 3 to 4+ Reps: 1 to 8 depending on intensity Rest: 2 to 3 mins for higher intense exercises that use heavier loads 1-2 minutes between the lower intense exercises with light loads

  30. Guidelines for Hypertrophy Freq: 2 /3 per week total body for beginner 4 to 6 times per week using split routines Intensity: 70% to 100% of 1RM No. of exercises: 6 to 12+ Sets: 1 to 6 Reps: 8 to 12 depending on intensity Rest: 2 to 3 minutes for high loading core exercise sets and 1-2 minutes for lesser intensity sets

  31. Definition of Terms • Programme: The sequential arrangement of exercises in documented format, designed to enhance a specific training effect • Conditioning: A training programme designed to systematically exercise all parts of the body and to provide a broad base of strength on which to build a higher level of strength

  32. Strength: The ability to exert maximal force in a once-off effort e.g. 1 RM • Endurance: The ability to repetitively exert force over an extended period of time e.g. 15 RM • Sticking point: The point of least biomechanical assistance at which maximal muscle-loading occurs • Training plateau: The point of diminishing returns at which no further improvements in strength can be achieved. Programme manipulation is necessary.

  33. Methods of Progression • An increase in stress over that of normal working-load stress • Increase in weight • Increase in reps/sets • Reduced rest period • Slower repetitions • Change in exercise angle/method • Blitzing • Pyramiding • Peak contraction • Super sets • Cheating • Negative reps • Pre-exhaustion • Forced reps

  34. Sample Programme Card

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