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Resistance Training

Resistance Training. Michael Sala Audience- 9 th Grade. What is resistance training?. Resistance to the force of muscular contraction Elastic, hydraulic, free weight resistance Increase in muscle size and strength . Elastic. Hydraulic. Free Weight. Benefits of Resistance Training .

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Resistance Training

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  1. Resistance Training Michael Sala Audience- 9th Grade

  2. What is resistance training? • Resistance to the force of muscular contraction • Elastic, hydraulic, free weight resistance • Increase in muscle size and strength Elastic Hydraulic Free Weight

  3. Benefits of Resistance Training • Increase in bone density • Increase in strength • Raises metabolic rate • Reducing body fat • Lowers high blood pressure • Lowers risk of cardiovascular disease • Healthy

  4. Training Terminology • Sets – number of repetitions without rest • Repetition – full range of motion contraction • Training Volume – number of sets/repetitions • Negatives – eccentric contraction • Overtraining – excessive training = poor performance

  5. Overtraining I feel Dizzy!

  6. Types of Resistance Training • Muscle endurance/toning training • Muscle building training • Strength training • Performance training • Training for power

  7. Muscle Endurance/Toning • Tolerate high levels of lactic acid • Body relies on Glycolytic System • Performing many repetitions for a long time

  8. Muscle Endurance/Toning • Prescribed Exercise • 3-5 sets per body part • 60-70% of 1RM • >12 repetitions per set • 2-3 days a week • 30 seconds of rest between sets

  9. Muscle Endurance/Toning • Example Workout (Chest) • 1RM= 100 lbs.

  10. Muscle Building • Hypertrophy- increase in muscle size • Volume overloading- increase of sets and reps • Growth hormone, testosterone, cortisol release

  11. Muscle Building • Prescribed Exercise • 8-12 sets per body part • 70-80% of 1RM • 8-12 repetitions for each set • 2 days per week • 90 seconds of rest between sets

  12. Muscle Building • Example Workout (Chest) • 1RM= 100lbs.

  13. Strength Training • Dependent on nervous and muscular system • Recruitment of type II muscle fibers • Motor unit recruitment Light weight baby!

  14. Strength Training • 3-5 sets per body part • 80-100% of 1RM • 3-5 repetitions per set • 1-2 days a week • 3 minutes of rest between sets

  15. Strength Training • Example Workout (Chest) • 1RM= 100lbs

  16. Performance Training • Sport specific training • Utilizing specific exercises for particular sport • Specified increase in performance

  17. Performance Training • Example Workout (Football Speed)

  18. Training for Power • Power = Force x Velocity • Sports can require power • Train muscle for specific sport • Explosive movement/contraction I can’t get back up!

  19. Training for Power • Example Workout

  20. Training Safety • Warm ups are essential • Maintain proper form • Proper breathing • Proper Hydration • Pain = • Knowing the signs and symptoms of overtraining – Definition • Cool down/ Stretching STOP

  21. Helpful Links for Resistance Training • http://www.emedicinehealth.com/strength_training/article_em.htm • http://kidshealth.org/teen/food_fitness/exercise/strength_training.html • http://www.coreperformance.com/training-programs/

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