Strenght & Resistance Training

increase muscle mass

increase bone density

decrease body fat

prevent injury

improve mobility

improve physical function

prevention of injuries

optimize performance potential

conversion to power/end/speed
- movement/muscle specific

maximal strenght
- strenght developement

hypertrophy
- enlargement of muscle fibers

anatomical adaptation
- the body adapt situation during exercise

isotonic contraction
- the muscle shorten
with varying tension

concentric contraction
- tension in the muscle
while shortening

eccentric contraction
- tension in the muscle
while lengthening

agonist
- prime mover

antagonist
- muscle slow down
or stop move

synergist
- when it assists indirectly
in a movement

isometric contraction
- tension in muscle without
changes in lenght

isokinetic contraction
- tension developed by
muscle while shortening
at constant speed.

delay onset muscle soreness(DOMS)
- pain or stiffness after uncommon
intensity

1RM
- max weight lifted in one time

hypertrophy
- increase volume of muscle

atrophy
- decrease in muscle mass

Handgrips
- pronated, supinated,
alternated, hook grips

Spotter
- assists to protect
athlete from injury

recognize possible at risk
situation

teach safe spotting techniques

ensure athletes are correctly
attired

teach athletes to be aware of
safety principles

teach effective skills in a progressive
stage format

set up a save and effective
weightlifting and power training facility

discipline
- insist good behaviour
- do not allow lifters to train alone
- ensure spotters are used correctlywhere required
- teach correct spotting techniques
- limit attempt for beginner
- insist on correct warm up, stretching

Techniques
- teach correct mechanically sound
body position while lifting
- teach correct breathing- teach beginners to
'miss' correctly
- use low resistance when new skills are being learned
- progress resistance steadily
- progress resistance at each individuals own rate

pre-screening

objective/goal

stretching and warm up

familiar with exercise

instruction

good understanding

proper body alignment

not haunched

natural path movement

to contract target muscle

power
- repetition:<1-5 reps
- set 3-5
- to increase muscle strenght
and power
- weight 85-100% of 1RM

strength
- repetition: 6-7 reps
- set 2-6
- increase in muscle strengt
and size
- weight 78-83% of 1RM

hypertrophy
- repetititon 8-12 reps
- set 3-6
- to increase muscle mass
and improve strenght
- weight 70-77% of 1RM

muscular endurance
- repetition >13 reps
- set 2-3
- to increase strenght
endurance

supersets
- involved tw sequentially
performed exercise

compund sets
- involve two different
exercise for the same
muscle group

drop set
- a series of sets of
the same exercise

total body training
- total body routine
training major muscle
each time

circuit training
- a variety of different
moves that are performed
without rest.

split training
- working on specific muscle
each time.

training frequency

exercise order

training load and repetition

volume

rest period

weight training
- weight lifting, sport performance,
physical appearance

weightlifting
- competitive sport of lifting barbells
- power base

powerlifting
- squat, deadlift, bench press
-strenght base

bodybuilding
- hyperthrophy emphasis
- non strenght, power dependent

strenght training
- strenght developement

resistance training
- overall sciencetifically corrrst term
encompassing all the above

power training
- explosive resistance training/plyometrics

athlete
- ensure correct footwear
- suitable attire
- teach correct hand care

medical
- first kit available
- ice readily available
- emergency withdrawal, evavuation
procedures established

equipment
- ensure platforms
- ensure lifting surfaces are non slip
- ensure barbells are evenly loaded, use collars
- ensure squat rack, pins in good order
- ensure dics are not lying around on platforms or lifting area.