Reisstance Training

Systemic program of exercise for development of muscular system.

INCREASES: -M strength/ endurance/ coordination -bonde density -ADL -Balance performance -lean body mass

• Isometric • Dynamic • Core Stability • Functional stability • Isokinetic

-hold max/submax contraction @joint andle for time -rehab setting -5reps 5sets 5sec rest ×CAD+Hypertension

For all ages+Sexes -con+ecc contraction using dif/same resistance -full/partial ROM -goals drive program End vs strength Int based on experience 60-100% Freq based on exp level 2t/w Sets 1-2 Vol=repsx setsx wights Sequence: multi joint to single joint

• Pyramiding • Periodization-Linear, Reverse Linear, Undulating

Systemix variation of Int+Vol Goal 1: max gains in strength, power, endurance, hypertrophy Goal 2: dec injury+ overtraining

INC INT DEC VOL

DEC INT INC VOL

-changes in training stimulus -adaptation required

• Isolate and educate • Add balance and/resistance • Add functional training • Combine 2 and 3 • Ex multiple muscle groups • Add more function, speed, rotation

Inc joint stability, neuromuscular contril, flexibility and muscular fitness

Reistence matches force exerted DEC muscle soreness Time consuming Expensive

• Specific to muscle group, contraction typr, int • Ex at higher workloads • Gradual increase volume

Safe and benficial 3 t/wk Int <80% 1RM ×NO isolating muscle groups or overtraining

Safe and beneficial Dev sufficient muscle fitness to allow them to do ADL 1-2 sets 10-15 reps Keep loads light

Dec tension development and force production Acute MS DOMS

Immediate response to dec blood floe and local metabolic by product in exercise metabolism

Delayed onset muscle soreness 24-48 hours after exercise Unkown cause

Nutrition and supplements Manual massage Heat Ice Exercise Warm up Stretching