Resistance Training

Testing

Strength training

Decreases adipose tissue Increases your metabolism

– each additional pound of muscle burns an extra 35 kcals per day

– Metabolism decreases as we get older (mostly due to decreased activity

Muscular Strength

Maximal amount of force that can be generated by a specific muscle or muscle group in a single contraction (1RM)

Important component of fitness

Reasons to Test Strength

1. Implement a training program– pre-training values training re-evaluate

training etc...

Muscular Strength

2. Measure of rehabilitation– measure strength pre-season injury during

season use pre-season value as a guideline for rehab (“back to 100% of pre-season value”)

3. Identify Muscle Imbalance– muscle imbalance may lead to injury– hamstring to quadricep ratio .65-.75

Ways to Measure Strength

1. Isometric - muscle action when tension is produced but there is no change in the length of the muscle– ie., hand grip dynamometer

Ways to Measure Strength

2. Isotonic (dynamic)– muscle action in which a muscle shortens or

lengthens with varying tension and velocity while overcoming a constant resistance throughout a ROM

– ie., bench press

Estimation of 1RM (submaximal)

Submaximally estimate 1RM– Advantage – don’t have to do max testing and

not as likely to injure your athletes. Epley Equation 1RM = (((0.033*Reps) Rep Wt.) + Rep

Wt.)

Muscular Endurance

Ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of MVC for a prolonged period of time

Sit-ups

Supine Knees at 90º Arms at side Fingers reaching for masking tape 8-12 cm

from resting Metronome - 60 beats/min

Push-ups

Females in “knee” position Hands shoulder width apart Chest touches mat As many as possible consecutively and

without rest Metronome at 56

Modified Dip

Males Tricep Dips off a chair or bench Metronome at 56 Dip until elbows at 90 degrees

Designing a Program

Prescriptions

Principles

Specificity - specific to the muscle group you want to train

Overload - workloads greater than normal (at least 60% MVC for strength; 30%MVC for endurance)

Progression - must periodically increase the training volume

Strength vs. Endurance

Strength - high intensity-low repetition sets Endurance - low intensity-high repetition

sets

Sets

May begin with 1 set Optimal gains with >3 Progress to 5-6 sets (if expert) Rest 1-2 minutes if your goal is a

combination of strength/endurance; 5 minutes if your goal is strength (recent research looking into this???)

Reps

– 3-12 reps to fatigue (can start with 10-15)– Increase 5-10 pounds once you can do at least

12 reps– Greater strength gains with 1-6 reps (if just

going for strength)– More reps less weight if more for endurance

Frequency

May start with 1 day/week Optimal 2-3 days/week 48 hours between workouts

Order

At least one set for each major muscle group

Begin with multi-joint exercises for large muscle groups (hips, thighs, back)

Continue with single-joint exercises for small muscle groups (arms, abs)

Major Muscle Groups

Shoulders, chest, upper back, arms, abdomen, lower back, thighs, gluteals, calves, hips

Basic Lifts

Lower Back– extensions

Upper Back– lat pulls

Arms– bicep curls– triceps pushdown

Shoulders/Chest– Bench press, upright row, deltoid raises

Basic Lifts

Abdomen– crunches

Thighs/Gluteals– squats– hamstring curls– lunges

Calves– calf raises

Multi- vs. Single Joint

Multi-joint - – squats– leg presses– lunges

Single - – biceps curls – triceps pushes

Technique

Lift with legs not back– keep weight close to body– don’t twist torso when lifting– lift within your capacity– adjust machines properly– keep back straight

Technique

Warm-up to increase temperature of muscles (treadmill, bike, easy lifting, etc…)

breathe to prevent the Valsalvas Maneuver Spotting

Children

Do not exceed 70% MVC (use at least 8 reps/set)

1-2 sets multi-joint exercises increase reps before resistance proper technique!!!

Women

Women should strength train – you will not get “bulky”

Prevents osteoporosis

Older Adults

Absolutely!!

DOMS

Delayed Onset Muscle Soreness Results primarily from eccentric actions Damage or injury to muscle May be due to edema (accumulation of

fluids) Is felt 12-48 hours after strenuous exercise

Reducing DOMS

1. Reduce eccentric component 2. Start training at low intensities 3. Begin with high-intensity, exhaustive

bout of exercise to cause much soreness initially but reduce pain for later

4. Stay active

Assignment

Ladies do the abdominal crunches, push-ups, and hand grip

Men do the abdominal crunches, dips, and hand grip

Look up percentile rank on page 208 for the crunches, dips, and push-ups

Look up percentile rank on page 206 for hand grip