Resistance Training Review

How can we adjust/change the training stimulus? “Although it is impossible to improve at the same rate over long-term periods (e.g., >6 months),the proper manipulation of program variables… – choice of resistance/load (i.e., intensity), – exercise selection and order, – number of sets and repetitions (i.e., volume), – frequency, – and rest period length… can limit training plateaus and increase the ability to achieve a higher level of muscular fitness.

This is all great BUT, what do we train for?!?! We train to “get better” OR for improvements in…..

Basic Terminology – Characteristics of Muscular Fitness Muscular Strength –the max amount of force a muscle (or muscle group) is able to produce Muscular Power –ability to produce high forces at high contraction velocities –i.e., strength + speed

Basic Terminology – Characteristics of Muscular Fitness Muscular Endurance –ability of a muscle or muscle group to sustain submax. effort for an extended period of time Muscular Hypertrophy –refers to an increase in the SIZE of a muscle or muscle group

Principles of Training There are “principles” that guide us in the creation of safe and effective Strength & Conditioning programs –The principle of specificity (SAID) –The principle of progressive overload –The principle of variation

Table 15.4

Table 15.7

Figure 15.3

Specificity of Adaptation(s) Adapted from S.J. Fleck and W.J. Kraemer, 2004, Designing resistance training programs, 3rd ed. (Champaign, Illinois: Human Kinetics). HypertrophyLMES&P  int.,  vol.  int.,  vol.  int.,  vol.

Strength, Intensity & Repetition Range Data from G.E.R Campos et al., 2002, “Muscular adaptations in response to three different resistance- training regimens: specificity of repetition maximum training zones,” European Journal of Applied Physiology 88:

Table 15.9

Table 15.10

Table 15.11

Table 15.12