1 / 29

RESISTANCE Training 146 Teacher In-Service

Explore the foundational aspects of strength training through this comprehensive guide covering safety practices, exercise techniques, and program design considerations. Learn the principles of resistance training, exercise selection, periodization, and more to enhance your training routines effectively.

mort
Download Presentation

RESISTANCE Training 146 Teacher In-Service

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Lee E. Brown, EdD, CSCS*D RESISTANCE Training 146Teacher In-Service

  2. Introduction to Strength Training • Understand physiological foundation • Safety • Technique • Modes and actions of exercise • Program design

  3. Testing • 1RM • Large muscle groups only • Involves technique • 5 or 10RM • Estimate 1RM • Less stressful • Correlation • Handgrip

  4. Exercise Selection • Modes • Isotonic • Isometric • Elastic • Actions • Concentric-shorten • Eccentric-lengthen • Isometric-no change

  5. Spotting • None with machines • None with overhead lifts • None with Olympic lifts • From behind on free weights • Safety first!

  6. Specificity • Individual exercises for goal • Work multi-joint • Know muscles • Know why?

  7. Periodization • Vary the program • Change exercises and volume • Change intensity • Undulate the program monthly

  8. Progressive Overload • Gentle increases • Specific adaptation to imposed demands • Overload for goal of training

  9. General to Specific • Start with large muscle groups • Start with multi-joint • End with single joints • Small muscles last

  10. Simple to Complex • Exercises (not daily routine) • Learn simple exercises first • Teach advanced after training age increases • Machines to free weights

  11. Exercise Selection • Core exercises first • Assistance exercises last

  12. Frequency • 2 to 3 times per week • Increase with training • Split routines • Vary body parts

  13. Intensity (Load) • 60%-85% • Begin low and increase • Choose relative to goals

  14. Repetitions • 2-15 reps • Load and reps are inversely related • Load increases-reps decrease • Decrease reps as program increases

  15. Volume • Sets x reps • Multiple vs. single sets • Begin with single and move to multiple • Anything works with beginners

  16. Super Sets • Agonist then antagonist • Saves rest time • Speeds workout • May decrease load • Push/pull

  17. Rest • Energy systems • 1:1 to 5:1 • Increase rest with load • Begin short and increase to long • Load will determine rest

  18. Velocity • Slow and controlled for strength • 2-4 seconds each action • Super slow does not work • Super fast is too much momentum • Explosive for Olympic only

  19. Breathing • In and out • In during eccentric • Out during concentric • Does not matter as long as breathing • Must do valsalva for 1RM

  20. Children and Adolescents • Lots of attention • 8-12 reps • 2-3 sets • Lots of rest • Major muscle groups

  21. Older Adults • Lots of teaching • 8-15 reps • 2-3 sets • Lots of rest • Major muscles • Functional

  22. Gender • Females are not just small males • No difference in program design • Females lack testosterone • Females lack hypertrophy • Lower relative resistance • Females 65% strength of males

  23. Age • Maturational age • Chronological age • Training age

  24. Form over Function • No bad exercises! • Only contraindicated exercises • Bad form on exercises

  25. Machines vs. Free Weights • Machines easy to start • Machines teach technique • Machines don’t use balance • Free weights use accessory muscles • Free weights are advanced • Should teach both to everyone

  26. DOMS • Delayed onset muscle soreness • Eccentric actions • Peaks at 48-72 hours • Will resolve after few training sessions

  27. Weight Room • Supervision • Safety • Teach why • Test

  28. 4 x 4 Matrix

  29. Syllabus • Download from my web page • Use as generic template • http://faculty.fullerton.edu/leebrown/

More Related