resistance training

• benefits of resistance training:

  • improves muscle strength and tone to prevent joint injury
  • increase muscular performance
  • muscular control
  • increase cognitive activity
  • reduce signs or chronic illness
• reps: the number of times you continuously repeat each exercise in a set
• rep max: the highest load an individual can lift for one single repitition
• sets: a group of repitition performed without rest
• resistance (weight): the use of resistance to muscular contraction to build strength
• rest: time between sets to allows muscles to recover
• speed: the speed you should raise and drop the weight to avoid injury
• spotter: ensures the exericise is done correctly and can aid in lifting weight when necessary
• strength: the ability of the muscle to exert force. absolute strength is the max amount of weight can be liften only once
• power: refers to how quickly a force is generated in the muscles can be applied. the main emphasis is the speed of contraction
• muscular endurance: the ability of muscles to resist fatigue, meaning to be able to contract and relax for extended periods of time
• resistance training for power:

  • resistance: medium - 60-80%
  • reps: 3-6
  • sets: 2-6
  • speed: fast
  • rest: 3-5 min
• resistance training for strength:

  • resistance: heavy 80-100%
  • reps: 3-6
  • sets: 3-6
  • speed: slow
  • rest: 3-5 min
• resistance training for endurance:

  • resistance: medium - 40-60%
  • reps: 15-30
  • sets: 2-10
  • speed: medium
  • rest: 1-2 min
• upper and lower split - refers the muscle groups worked above and below the waist, trained on different days
• if you use upper/lower split training, what days should you rest?

  after 2 consecutive working, wednesday, saturday, and sunday
• optimal upper body workout:

  • horizontal push, eg. bench press
  • horizontal pull, eg. rows
  • vertical push, eg. overhead press
  • vertical pull, eg. lat pulldown
  • accessory movements, eg. dip, push ups
• muscles involved with dumbell press - deltoid anterior, triceps, pectorals
• muscles involved with barbell chest row - trapezius, teres minor/major, rhomboideus
• muscles involved with dumbbell overhead press - deltoid anterior/lateral, triceps, serratus anterior
• muscles involved with vertical pull up - biceps, latissimus dorsi, deltoid posterior
• the weight of the person is the determining factor of how much more weight is pulled during pull up, rather than lat pulldown.
• dumbbell incline bicep curl is more effective than other curls - as it restricts movement of back, making the exercise redundant
• core and base stability is imperative to isolation exercises
• how an exercise is performed determines what muscles are activated to perform the movement.
• main goals of lower boy training: targets legs in order for strength, muscular endurance and muscle building
• more efficient lower body exercise + barbell back squat, as it targets major muscle groups - quads, hamstrings, glutes
• romanian deadlift muscles- hamstrings and glutes
• romanian deadlift:

  • set bar high in the rack below lock out
  • set hips before pulling the bar to avoid hyperextension
  • unlock knees
  • lead with hips backwards
• muscles involved with bulgarian split squat - quads, hamstrings, glutes
• to minimise the muscle imbalance of hamstring, focus on the function/action and the whole body. use machines to avoid muscle bias and compensation.
• concentric training - as the muscle gains tension, it shortens to generate force to move an object
• eccentric training - as the muscle gains tension, the muscle lengthens to produce force
• advantages to isotonic training

  • greater cardiovascular health
  • improved joint stability and flexibility
  • higher bone density
  • improved body composition
• disadvantages to isotonic training

  • strength building can be ineffective
  • higher risks to injury during weighted training
  • weight is fixed to not match the variation of the expression of force by the muscle
  • costs of equipment
• isometric training is when the muscle gains tension but there is no movement in the muscle. it operated at a constant speed against a weight or resistance, including gravity. the muscle does not change length and the joint does not move
• examples of isometric exercise: plant, wall sit, glute bridge, leg extension, pull up and hold, wall press, scapular retraction
• advantages to isometric training

  • gains muscular endurance
  • maintain muscular strength
  • tones body by targeting major muscles groups
  • improve muscular strength in one specific position
  • beneficial to arthritic patients as strength gains without rigorous movement
• disadvantages to isometric training

  • limits strength gain
  • angle specific and can be easily done improperly
  • restrict blood flow and can cause sharp rises in blood pressure
  • won't improve speed or athletic performance
  • may aggravate joints
• isokinetic training exercises are performed at a constant speed using specialised equipment that adjusts the resistance to match the user's force applies throughout the entire range of motion. ensures the maximum engagement, good for rehabilitation from injury