resistanc e training. muscle endurance muscle strength power types of fitness improved
Post on 01-Jan-2016
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RESISTANCE TRAINING
• Muscle endurance• Muscle strength• Power
Types of fitness improved
Methods
• Machine weight• E.g.• Free weights • E.g.• Body resistance• E.g.
How?
• Reps• Sets• Resistance (weight)
Why?
• For training specific muscles.• For building muscle or toning
Training Principles
• Specificity• Intensity• Overload• Frequency• Recovery
Specificity
How do we apply the principle of specificity to a weight training program?
Use exercises that mimic the actions of the sports we play
Intensity•How hard we train (the resistance) or how long we train for (duration)
•High intensity – Building muscle•Low intensity – Toning and losing weight
OverloadHow can we apply overload in weight a weight training program?
•Increase the number of reps per set
•Increase the set number
•Decrease the rest between sets
•Decrease the time between training sessions
Frequency• Traditionally 3days/week is considered
optimal with a 24-48hr rest between sessions
Recovery• Why do we need this time for
recovery between sessions?• To overcome muscle fatigue and
other recovery aspects.
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