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Resistance Training

KIN 221 - Berry College - Dept. of Kinesiology
by

David Elmer

on 23 April 2014

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Transcript of Resistance Training

Resistance Training
Chapter 7
terminology:
repetition
set
repetition maximum
atrophy vs. hypertrophy
concentric vs. eccentric
muscle strength vs. muscle endurance
health benefits:
increased lean muscle
increased BMR
decreased body fat
improved bone health
improved quality of life
fundamental principles
overload
(progressive)
specificity
variation
beneficial adaptations will only occur if you stress the muscles beyond what they are accustomed to
which means...
you must gradually increase your workload and add variation between exercise sessions in order to continue to get stronger
increase:
repetitions
sets
resistance
or
or
distinct adaptations depending on the demands
muscle actions involved
velocity of movement
range of motion
muscle groups trained
energy systems involved
intensity & volume of training
order of exercises, sets, reps, resistance, & rest period length matter!
do more:
sets
repetitions
resistance
than you're used to
because of the principle of overload...
best if this is done in a structured manner:
periodization
warm-up
light aerobic activity
dynamic stretching
light muscular endurance activity (e.g. push-ups)
5-10 min
training
cool down
light aerobic activity
stretching
5-10 min
power
force
hypertrophy
endurance
exercise order
resistance, intended rep velocity, rest periods
1st
later
(if including multiple areas)
# of repetitions
lower, slower, shorter
higher, faster, longer
few
many
focus on < 6 reps, multiple sets
~80+% of 1 RM
rest periods = 2-3 min
large muscle groups first, small muscle groups later
rep velocity = unintentionally slow
= force x velocity
80+% of 1RM to increase max force
0-60% 1RM to increase velocity
focus on < 6 reps, multiple sets
always move weight as fast as possible
= explosive velocity
rest periods = 2-3 min
focus on multi-joint exercises
focus on 6-12 rep range
~70% of 1RM
moderate repetition velocity
rest periods = 1-2 min
large muscle groups first, small muscle groups later
10-15 reps:
15-25+ reps
intentionally slow repetition velocity
relatively light loads, multiple sets
rest periods < 1 min
moderate rep velocity
rest periods = 1-2 min
grey = generality
weights today!
Su
1
M
T
W
Th
F
S
2
3
4
5
6
7
schedule
at least 2 days per week for each muscle group is necessary for adaptations
beginners: 2-3 days per week
intermediate: 3-4 days per week
experts: 5+ days per week
Full transcript