Top Banner
SHMD 139 27/8/2012 1
13

SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Dec 22, 2015

Download

Documents

Constance Webb
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Page 1: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

SHMD 13927/8/2012

1

Page 2: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance TrainingMeans using any form of resistance to place an

increased load on a muscle or muscle group.

Resistance training can be done to develop:

Muscular endurance, strength, muscle size or power;

by manipulating: reps, sets, speed of movement &

the recovery period.

2

Page 3: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance TrainingMuscle endurance:

high reps (12-20), low sets (2-3), low weights.

Strength training:

low reps (1-5), high sets (2-6), heavy weights.

Power:

low reps (1-5), high sets (2-6), heavy weights, performed

at speed.

3

Page 4: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance Training Methods

4

Page 5: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance Training MethodsResistance machines

Cable machines

5

Page 6: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance Training MethodsMedicine balls

6

Page 7: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance Training MethodsGravity

Plyometrics

7

Page 8: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance Training MethodsResistance bands

Circuit training

8

Page 9: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Resistance Training MethodsWater

9

Page 10: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

PlyometricsPlyometric training develops powerPower: producing strength at speed Involves moving your body weight very quickly Very strenuous type of trainingExamples of PT:

Jumping onto boxes & over hurdlesDepth jumpingVertical jumps/standing long jumpsMedicine ball throwsSquat & jumpPush-up & clap

10

Page 11: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Circuit TrainingA series of exercises arranged in a specific order & performed 1 after the

other

8-12 exercises set out, each muscle group is worked

Each exercise performed for a certain number of reps or a set time period

Exercise both upper & lower body, therefore don’t place exercises for the

same muscle group after each other, as it will cause fatigue

Used to develop:

Muscular endurance – work flat out for 30 seconds at each station, or

Aerobic fitness – 45 seconds, with slower speed of movement

11

Page 12: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Adaptations to Resistance TrainingIncrease in muscle size (hypertrophy)

Increase in strength of ligaments & tendons

Increase in bone density

Improved nervous system function

Decreased body fat

Improved body composition

Improved posture

Less risk of injury

12

Page 13: SHMD 139 27/8/2012 1. Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training.

Revision QuestionsRevision Questions1. Define resistance training. 3

2. Describe how resistance training can be used to develop muscular

endurance, muscle strength and power. 4

3. List 5 different methods of creating resistance when training.

5

4. Discuss plyometric training. 3

5. Describe how circuit training is performed. 5

6. list 5 adaptations to resistance training. 5

13