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.