Foundations For Training (2)
Resistance Training:
Muscular Strength, Power and Endurance
Sports Performance 25St. Peter the Apostle
Principle of OverloadApplying appropriate
training stimulus to elicit ____________ physical, physiological, and performance ______________
A tissue will ______ when it is asked on a regular basis to do more.
The tissue needs the _________ or it will not adapt.
A well-designed, resistance training program imposes demands that force _______________adaptations.
Principle of VariationEnable ___________
adaptations over a ____________ period.
_________ principles are based upon a __________ resistance training program.
It is progressive and _____________ while looking long term and preventing ____________/injury.
Principle of IndividualizationThe ______ and the
sport must be considered when _____________ a resistance training program.
Age, medical history, ___________________, work capacity, ____________, structural integrity and goals must also be considered.
Principle of AdaptationThe ________ quality of
the human body to adapt or adjust its ____________ capacity to meet the _____________needs.
This is the root of all training and ____________.
The __________ to seek an adaptation is the driving force behind most athletes and training programs.
AdaptationThe concept of
___________makes it clear that some specific change will occur based upon _________placed upon the body.
Resistance training programs are designed to produce __________ that factor across the entire power output _________________.
Resistance Training and Performance
Whether the goal is to ___________ muscle mass, develop better athletic ______________, or reduce body fat, the use of resistance training is an important component of any program.
The main adaptations that occur from resistance training include ______________, muscular endurance, _____________ strength and ____________.
StabilizationHuman movement ability
to provide ____________ dynamic joint support and maintain correct _______ during all movements.
Training with __________, unstable exercises increases the body’s ability to stabilize and ________ itself.
Example Exercises:_______________________________________________________________
Muscular EnduranceThe ability to ________ and
maintain force production over ____________ periods of time.
This is not simply for __________ athletes but is an __________component for all sports programs.
Will help athletes increase core and joint ___________: the foundation for which ___________ and power are built.
Muscular EnduranceTraining with higher
______________are most effective at _________ local muscular endurance.
Example: ______________ Repetitions of an exercise 2 times a week.
Long term training will result in a _______ in body fat, an increase in local muscle endurance and an __________ in lean body mass.
HypertrophyHypertrophy is the increase
in __________muscle fibres in response to being ________ to develop increased levels of _____________.
The increase is due to an increase in myofibral _______ synthesis.
Hypertrophy is not _________ visible for many ___________(4-8 Weeks)
Usually a result of low-to-______________ repetition ranges with _____________ overload.
Strength Is the ability of the
neuromuscular system to produce internal tension to __________ an __________ load.
As the loads _______, there is a greater demand for greater internal tension which leads to strength _______________.
Strength training programs should use a ______________ approach that emphasizes the appropriate exercise selection, all muscle actions and ______________ tempos.
Strength__________loads increases
the neural demand and _______________ of more muscle fibres.
Strength gains can occur rapidly in _________ athletes.
Largest gains will occur in the first ____________of strength training from neural recruitment and ___________
Novice trainers will need a _____________ of two times a week at 80% of their 1 rep maximum during _________.
PowerIs the ability to _________
the greatest possible force in the __________ amount of time.
In short, a ____________ of speed and ___________.
Power is built upon the foundation of neuromuscular efficiency (________________) and increased motor unit activity (______________).
PowerPower is the product of
Force X Velocity.You increase power by
_________ force and velocity. To maximize training, both
heavy and light loads must be moved as fast as possible to create the ____________of power.
When training, you may __________ force and velocity OR ___________ the training methods to achieve the desired results.
Resistance Training ProgramsCriteria to consider when
choosing a resistance training program:
__________________________ (Reps and Sets)______________Contraction ____________________ Action_________ IntervalTraining ____________Exercise _____________Exercise _____________