4b resistance

increases : 1. muscle strength 2. muscle endurance 3. done density 4. ADL 5. muscle co ord 6. balance 7. sport performance 8. lean body mass and RMR

Volume = reps x sets x weight x days/week

multijoint before single joint successive exercises should not involve same muscle group include one exercise per muscle group balance antagonist vs agonist and contralateral exercises

start with light weight and high reps Subsequent reps increase weight and decrease reps 6 sets experienced weightlifters and bodybuilders

systematic varaition between volume and intensity Goal 1 : maximize gals in power, endurance, hypertrophy and strength Goal 2 : reduce likelihood of injury and over training rest periods between training and exercise relates to intensity

• linear • reverse • undulating

• macrocycles (9-12 month intervals) • mesocycles : 3-4 m • microcycles 1-4 week within and between cycles volume decreases as intensity increases

withing and between cycles, training vol increases and intensity dec

shorter intervals, frequent changes, no chance for plateaus, constant adaptations, increases exercise variety and adherence cross training

improves functional capacity improves alignment of neck, spine, scapula, and pelvis

• stabilization • proprioception and balance • resistance exercise • flexibility exercise • functional integration

• isolate and educate • add balance or resistance • add functional training positions • combine increased function and resistance • exercise multiple muscle groups w increased resistance and core challenge • add increased function, speed or rotation

• combines advantages of dynamic and static exercises • uses accommodating resistance that matches force • reduces doms

time consuming expensive single joint

• muscle trained • type of contraction • intensity

for strength > 60% 1rm , faster gains at higher loads for endurance : < 60% 1rm , reps to fatigue

manupilation : 1. duration 2. frequency 3. intensity load 4. reps 5. sets 5. rest periods 7. number of exercises

• initial values : lowest starting value will show greatest improvement • diminishing returns : as the client gets closer the the goal, fewer and smaller improvements • individuality : no two clients will respond the same way • Reversibility : injury or discontinuation will result in loss of previous gains

• train max 3 d/week • focus on technique • keep intensity < 80% • avoid training muscle groups in isolation • monitor training volume to avoid over training • high rep, mod intensity to improve strength and endurance

• goal to develop sufficient muscular strength to allow, independent performance of ADL • prescribe 1-2 sets of 10-15 reos for 8-10 different muscle groups • set intensity in RPE • initially keep loads light and focus on technique

• muscle mypertrophy • improvements in ligamentous and tendious integrity • increased bone density • increased caoillization of muscles

• enhanced motor neuron activation and recruitment • increased neurotransmitter release by motor neurons • Enhanced neural inhibition of antagonists • Improved muscle co-ord

• enhanced fat burning • muscle hytrophy 3.Improved insulin sensitivity • increased bone mineral density

• increased fat free mass decreased fat mass decreased BF %