KIN 122 1st Edition Lecture 6 FITT and Resistance Training Frequency 2 4 days week for total body resistance training 3 days wk untrained 4 6 days wk advanced Muscular fitness benefits with as little as 1 day wk Muscles should be given 48 hours recovery Frequency variation Split routine Advanced resistance training 4 6 days wk Target different muscle groups on consecutive days to allow 48hrs recovery Example Mon Thurs chest shoulders Tues Fri legs hips Wed Sat back arms Intensity How strong the resistance is i e weights bands Remember the overload principle Important not to sacrifice form Move only intended muscles Complete full range of motion Don t lock joints Proper breathing exhale on exertion Repetitions number of times a specific exercise is performed in a set One repetition maximum maximal weight that can be lifted through the full ROM once Set Number of times a specific number of repetitions of a given exercise is performed Training volume total weight lifted in a workout exercise 1 weight lifted x sets x reps exercise 2 exercise 3 Intensity Reps Typically 8 12 repetitions recommended Can range from 3 20 Trade off between repetitions and weight 12 reps 70 1 RM 10 reps 75 1 RM 8 reps 80 1 RM 6 reps 85 1 RM Intensity 60 100 for developing strength 60 1 RM for developing endurance Depends on experience with resistance training Novice 60 70 1 RM Intermediate 70 85 1 RM Advanced 80 100 1 RM Intensity Sets 1 2 sets youth older adults 1 3 sets novice intermediate adults Some evidence to suggest single sets as effective as multiple sets in untrained in first 3 4 months of training 3 sets advanced athletes Rest between sets At least 60 seconds More weight longer rest Set variation Typically 1 3 sets exercise Alternatives Variation Each set is a different exercise targeting the same muscle group e g for elbow flexors incline dumbbell curl hammer curl barbell curl Each set is a different amount of weight of the same exercise Pyramiding light to heavy 10 RM 8 RM 6 RM Compound sets Multiple sets of single exercise with little no rest between sets Supersets Perform 2 different exercises one after the other with little no rest in between Traditionally agonist antagonist muscle groups i e biceps triceps Advantages of Set Variations Saves time Increase intensity overload if using the same muscle group Increase variety Disadvantages May be too challenging for beginners Number of resistance exercises Typically 8 10 exercises One exercise for each major muscle group Muscle balance ratio of strength between Opposing muscle groups agonist antagonist Contralateral muscle groups Upper and lower body groups Order of exercises Work large muscle groups before small muscle groups More muscle involvement full body before isolated exercises Multi joint exercises before single joint Avoid successive exercises with same muscle groups Variation on order of exercises Can use opposite order of traditional programs Maximizes overload of muscle by pre exhausting smaller muscle groups Single joint before multi joint exercises Higher risk of injury Recommended only for advanced exercisers Types of muscle contraction Isometric Contraction Muscles stay the same length Produce force but don t shorten no movement Isotonic Contraction Muscles are shortening or lengthening while they produce force Concentric muscle shortens Eccentric muscle lengthens i e bicep curl Type Static resistance exercises Isometric Length of muscle does not change Holding load in stationary position Common for rehabilitation to counteract strength loss with immobilization Typically doesn t increase strength throughout entire ROM Dynamic resistance exercise Isotonic Muscle is shortening or lengthening Typically pushing or pulling weighted objects Resistance provided by Dumbbells Barbells Medicine balls Resistance bands Body weight Etc Intensity prescribed as of 1 RM Circuit training Interval resistance training Can be resistance exercises only or combined with endurance aerobic exercises Typically 10 15 stations per circuit 15 20 sec rest between stations Resistance typically 40 55 1 RM Repeat circuit 2 3 times Total time 20 30 min Advantages Saves time Provides full body workout improves strength endurance and CRF Can be performed anywhere with little equipment Provides variety Easy to adapt to goals Disadvantages Not always well suited for building muscle mass Plyometric training Specialized high intensity training techniques used to develop power High intensity explosive muscular contractions that invoke the stretch reflex stretch muscle before it contracts so it contracts with greater force Increases speed strength and builds power Examples hops jumps bounding movements Stretching Frequency Most or all days of the week Intensity By its nature it is relatively low intensity Can think in terms of how deep the stretch is Time Amount of total time spent in active stretching Typically 2 3 sets of 10 20 seconds Type Should stretch full body or any specific muscle groups that feel particularly tight Static stretching Ballistic stretching PNF