SHMD 13927/8/2012

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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.

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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.

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Resistance Training Methods

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Resistance Training MethodsResistance machines

Cable machines

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Resistance Training MethodsMedicine balls

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Resistance Training MethodsGravity

Plyometrics

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Resistance Training MethodsResistance bands

Circuit training

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Resistance Training MethodsWater

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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

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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

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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

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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.

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4. Discuss plyometric training. 3

5. Describe how circuit training is performed. 5

6. list 5 adaptations to resistance training. 5

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