1. RESISTANC E TRAINING

2. Muscle endurance Muscle strength Power Types of fitness improved

3. Methods Machine weight E.g. Free weights E.g. Body resistance E.g.

4. How? Reps Sets Resistance (weight)

5. Why? For training specific muscles. For building muscle or toning

6. Training Principles Specificity Intensity Overload Frequency Recovery

7. Specificity How do we apply the principle of specificity to a weight training program? Use exercises that mimic the actions of the sports we play

8. Intensity How hard we train (the resistance) or how long we train for (duration) High intensity – Building muscle Low intensity – Toning and losing weight

9. Overload How can we apply overload in weight a weight training program? Increase the number of reps per set Increase the set number Decrease the rest between sets Decrease the time between training sessions

10. Frequency Traditionally 3days/week is considered optimal with a 24-48hr rest between sessions

11. Recovery Why do we need this time for recovery between sessions? To overcome muscle fatigue and other recovery aspects.