Download Module 7 Applied Exercise and Health Fitness 2: (Resistance

Module 7
Applied Exercise and Health Fitness 2:
Resistance Training
Module 7
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
Continuous
Assessment
Two practical tests
– Assessment 1 - 25%
– Assessment 2 – 55%
(peer teach)
A short answer written paper
– (20%)
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
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
Benefits contd.
 Improves body image/self-perceptions of
appearance
 Facilitates functional fitness and improved quality
of life
 Performance enhancement
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)
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.
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
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
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)
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
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
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
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
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
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
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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
Safety in the Weights Room
Equipment Safety ,Personal
Safety
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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
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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
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
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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
Supervision

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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
Types of Resistance
Training Equipment
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Free weights
Hydraulic
Air pressure
Body resistance
Elastic
Plyometric Boxes
Medicine Ball
Battling Ropes

Weights stacks and
pulleys/levers
 Bi lateral
 Isolateral
 Variable/accomo
dating
resistance
Teaching
Methodology
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Name the exercise
Name the body parts
Name the muscles
Silent demonstration
Demonstrate with teaching points
Client performs
Observe and give positive correction
Machines vs. Free
Weights
Characteristics
Machine
Free Weights
Cost
Expensive
Affordable
No. of users
Space occupied
Limited to no. of
machines
Specific to dimensions
Resistance load
Limited to stack
Greater no. for lower
cost
Requires room to
exercise
Unlimited
Skill requirement
Minimal
Greater
Usage
More attractive to
beginners
Beginners
Off-putting due to
disparities in ability
Advanced
Suitable for:
Machines vs. Free
Weights
Characteristics
Machine
Free Weights
ROM
Limited
Full ROM
Safety
Balanced (safe)
Unbalanced
Range of exercises
Limited to design
Varied
Isolation
Limited
Greater
Technique
Governed by machine
Greater variability
Maintenance
More moving parts
Minimal
Supervision
Necessary
Critical
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
Structure of a
Resistance Session
contd.
Cool down: Tapering off of intensity
Post stretch: All muscle groups used in the
session (min. 15 sec +)
Guidelines for 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
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
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
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
 Strength: The ability to exert maximal force in a onceoff 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.
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
Sample
Programme Card
Exercise
Weight/
Intensity
Sets
Reps
Remarks
Name of
Exercise to be
performed
Weight to be
Number of sets Number of
Key teaching
lifted or % of 1 to be
reps in each set points or
RM
performed
important note