1. SHMD 139 27/8/2012 1

2. Resistance Training Means 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

3. Resistance Training Muscle 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

4. Resistance Training Methods Free weights (barbells & dumbbells) 4

5. Resistance Training Methods Resistance machines Cable machines 5

6. Resistance Training Methods Medicine balls 6

7. Resistance Training Methods Gravity Plyometrics 7

8. Resistance Training Methods Resistance bands Circuit training 8

9. Resistance Training Methods Water 9

10. Plyometrics Plyometric training develops power Power: producing strength at speed Involves moving your body weight very quickly Very strenuous type of training Examples of PT: Jumping onto boxes & over hurdles Depth jumping Vertical jumps/standing long jumps Medicine ball throws Squat & jump Push-up & clap 10

11. Circuit Training A 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

12. Adaptations to Resistance Training Increase 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

13. Revision Questions 1. 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