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Forms of Variable Resistance Training and Personal Training 101

Forms of Variable Resistance Training and Personal Training 101. Resistance training was once used by a very small part including a group of elite athletes and weight lifting enthusiasts. But more recently, resistance training has been more widely used throughout the general population.

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Forms of Variable Resistance Training and Personal Training 101

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  1. Forms of Variable Resistance Training and Personal Training 101

  2. Resistance training was once used by a very small part including a group of elite athletes and weight lifting enthusiasts. • But more recently, resistance training has been more widely used throughout the general population.

  3. Constant • Accommodating • Variable Resistance Types of Resistance Training

  4. Defined as an unchanging external load throughout the range of motion and is the most poplar form of resistance training. • Simulates real life activity and movements. • Constant exercises may lead to over training if not done correctly. Constant

  5. Free Weights • Medicine Ball • Cable Machines Constant Resistance Exercises

  6. Accommodating resistance equipment is designed to exert speed controlled or isokinetic resistance throughout the full range of motion. • This can be a mixture of both variable resistance training and constant resistance training. • This includes using bands or chains in an exercise Accommodating

  7. This equipment is designed to alter the resistance that’s put on the targeted muscle throughout the entire range of motion. • VR training is used throughout the entire sports science world including: • Strength and Conditioning • Rehabilitation • Power Lifting • Weight Lifting Variable Resistance

  8. Two Main Types • Cams and Levers • Chains and Rubber Band Resistance Variable Resistance

  9. Cams and Lever exercises have a fixed resistance load, so the amount of external resistance is varied by changing the length of the moment arm. Cams and Levers

  10. Rubber band resistance was primarily used to help patients regains strength after an injury. • Resistance can be increased by increasing the resting length or adding more bands. • Bands also have different resistance strengths. • Can be added at the end of free weights to increase power. • Chains can also be added to free weights, but differ from bands because they add a great deal of weight to the gravitational force. • Very popular among power lifters because of its emphasis on speed, acceleration, and absolute strength. Chains and Rubber Bands

  11. Chains - http://www.youtube.com/watch?v=xj-gWn60nF8 • Bands - http://www.youtube.com/watch?v=ig8gfNVmd4E Video Example

  12. Creating a successful program for beginner, intermediate, and advanced cliental. • Training depends on an appropriate overload without overtraining. • Program components that can be changed to accommodate the client include number of sets and repetitions, percent of one rep max, amount of rest in-between sets, and exercises used. Personal Training 101

  13. Training age is more important because it determines the technical ability and how well their body adapts and recovers to the training. • Training age groups • Novice = Less than 6 months • Intermediate = 6 months -12 months • Advanced = At least 1 year of training Training age vs. Chronological age

  14. Defined as the amount of weight lifted related to the clients maximum ability for a certain number of reps. • This can be altered by increasing or decreasing sets, reps, and percentage of 1 rep max. • Varying training intensity can be vital to continue the success of your client. Training Intensity

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