Download basic principles of weight training goal for weighttraining

BASIC PRINCIPLES OF
WEIGHT TRAINING
GOAL FOR
WEIGHTTRAINING:
To improve or maintain
performance in terms of
strength, endurance, and
flexibility
PRIMARY BENEFITS:
improve muscle strength
improve muscle endurance
SECONDARY BENEFITS:
Muscle tone:
– The shape of a muscle in its
resting state
Muscle mass:
– The girth or size of a muscle
Power:
– The ability to apply force with
speed
3 PRINCIPLES
OVERLOAD
VARIATION
SPECIFICITY
Overload principle:
– The application of greater
than normal stress to a
muscle resulting in an
increased capacity to do work.
– Muscle will gradually adapt
– Then we will increase stress
again
EXAMPLE
1)-start week one benching
130lbs.
-start the next week benching
135lbs.
2) -3 X 5 struggle on the 5th–stay
at that weight
-3 X 5 - 5th is easy – move up
weight
increase amount of weight
increase # of reps. in a set
“” # of sets performed
“” speed in reps RATIO
decrease time btn. Sets
Variation Principle:
A.The alteration or modification of
exercises to work an entire muscle
or group of muscles. Helps combat
boredom.
B. Change exercises
Hamstring rehab.
– instead of leg raises do “rolly chair” TM
races.
Shoulder rehab
– push-ups
– ball pushups
– ball crosses
Specificity Principle:
A) The way in which an exercise
relates to the activity for which
performance enhancement is
sought.
B) The relationship btn. an exercise
and the specific activity.
C) S.A.I.D. principle
–
–
–
–
S-specific
A-adaptation
I-impose
D-demands
EXAMPLE:
Soccer
– Goal:
Quicker mvmt.
– Plan:
Explosive exercises
Baseball
– Goal:
Shoulder musculature improve
– Plan:
Any activity w/ rotator cuff
Flexibility?
-stretch muscle groups
where flex. is desired
Tone?
-performing as many reps.
as possible using relatively
light weight.
Mass?
-heavy weight w/ fewer
reps
Endurance?
-increase reps/sets
STRENGTHENING TERMS
Concentric contraction
Positives
Shortening of a contracted
muscle
STRENGTHENING TERMS
Eccentric contraction
– Negatives
– Lengthening of a contracted
muscle
– Most Beneficial. Why?
TYPES OF EXERCISES
Isometric exercise:
– A muscle contraction w/ no
motion that results in no
change in the length of the
muscle
– Neither lengthens nor
shortens
– Done by applying pressure on
a stable resistance.
– Good test for muscle strength
CONT.
Isotonic exercise
–
–
–
–
A muscle contraction produced by a
constant external resistance
Use same weight throughout exercise
Weight training
Disadvantages:
Requires some sort of equip.
Increase likelihood of injury
–
Advantages:
Most equip. is cheap
–
can use household items
Enhance proprioception
–
–
balance of weight
works surrounding muscles
CONT.
Isokinetic exercise
– Hydraulic or electronic
exercise
– Cybex machine
– Usually used for testing
strength not working out.
– Allows for comparison btn.
affected and unaffected limb
PHASE’S
PREPARATORY
PHASE
BODY PARTS–
–
–
–
–
CHEST/TRI’S
BACK/BI’S
SHOULDERS
LEGS
AB’s
MAX TESTING
– 10 REP
– 5 REP
– 1 REP?