Sports Performance 25 St. Peter the Apostle

1. Sports Performance 25St. Peter the Apostle Foundations For Training (2) Resistance Training: Muscular Strength, Power and Endurance

2. Principle of Overload • Applying appropriate training stimulus to elicit ____________ physical, physiological, and performance ______________ • A tissue will ______ when it is asked on a regular basis to do more. • The tissue needs the _________ or it will not adapt. • A well-designed, resistance training program imposes demands that force _______________adaptations.

3. Principle of Variation • Enable ___________ adaptations over a ____________ period. • _________ principles are based upon a __________ resistance training program. • It is progressive and _____________ while looking long term and preventing ____________/injury.

4. Principle of Individualization • The ______ and the sport must be considered when _____________ a resistance training program. • Age, medical history, ___________________, work capacity, ____________, structural integrity and goals must also be considered.

5. Principle of Adaptation • The ________ quality of the human body to adapt or adjust its ____________ capacity to meet the _____________needs. • This is the root of all training and ____________. • The __________ to seek an adaptation is the driving force behind most athletes and training programs.

6. Adaptation • The concept of ___________makes it clear that some specific change will occur based upon _________placed upon the body. • Resistance training programs are designed to produce __________ that factor across the entire power output _________________.

7. Resistance Training and Performance • Whether the goal is to ___________ muscle mass, develop better athletic ______________, or reduce body fat, the use of resistance training is an important component of any program. • The main adaptations that occur from resistance training include ______________, muscular endurance, _____________ strength and ____________.

8. Stabilization • Human movement ability to provide ____________ dynamic joint support and maintain correct _______ during all movements. • Training with __________, unstable exercises increases the body’s ability to stabilize and ________ itself. • Example Exercises: • _____________________ • _____________________ • _____________________

9. Muscular Endurance • The ability to ________ and maintain force production over ____________ periods of time. • This is not simply for __________ athletes but is an __________component for all sports programs. • Will help athletes increase core and joint ___________: the foundation for which ___________ and power are built.

10. Muscular Endurance • Training with higher ______________are most effective at _________ local muscular endurance. • Example: ______________ Repetitions of an exercise 2 times a week. • Long term training will result in a _______ in body fat, an increase in local muscle endurance and an __________ in lean body mass.

11. Hypertrophy • Hypertrophy is the increase in __________muscle fibres in response to being ________ to develop increased levels of _____________. • The increase is due to an increase in myofibral _______ synthesis. • Hypertrophy is not _________ visible for many ___________ (4-8 Weeks) • Usually a result of low-to-______________ repetition ranges with _____________ overload.

12. Strength • Is the ability of the neuromuscular system to produce internal tension to __________ an __________ load. • As the loads _______, there is a greater demand for greater internal tension which leads to strength _______________. • Strength training programs should use a ______________ approach that emphasizes the appropriate exercise selection, all muscle actions and ______________ tempos.

13. Strength • __________loads increases the neural demand and _______________ of more muscle fibres. • Strength gains can occur rapidly in _________ athletes. • Largest gains will occur in the first ____________of strength training from neural recruitment and ___________ • Novice trainers will need a _____________ of two times a week at 80% of their 1 rep maximum during _________.

14. Power • Is the ability to _________ the greatest possible force in the __________ amount of time. • In short, a ____________ of speed and ___________. • Power is built upon the foundation of neuromuscular efficiency (________________) and increased motor unit activity (______________).

15. Power • Power is the product of Force X Velocity. • You increase power by _________ force and velocity. • To maximize training, both heavy and light loads must be moved as fast as possible to create the ____________of power. • When training, you may __________ force and velocity OR ___________ the training methods to achieve the desired results.

16. Resistance Training Programs • Criteria to consider when choosing a resistance training program: • __________________ • ________ (Reps and Sets) • ______________ • Contraction ___________ • _________ Action • _________ Interval • Training ____________ • Exercise _____________ • Exercise _____________