KIN 122 1st Edition Lecture 6FITT and Resistance TrainingFrequency 2-4 days/week for total body resistance training 3 days/wk: untrained4-6 days/wk: advanced Muscular fitness benefits with as little as 1 day/wkMuscles should be given 48 hours recoveryFrequency variation Split routineAdvanced resistance training4-6 days/wkTarget different muscle groups on consecutive days to allow 48hrs recovery Example: Mon/Thurs: chest & shouldersTues/Fri: legs & hipsWed/Sat: back & armsIntensityHow strong the resistance is (i.e., weights, bands) Remember the overload principle Important not to sacrifice formMove only intended musclesComplete full range of motionDon’t lock jointsProper 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 recommendedCan range from 3-20Trade off between # repetitions and weight12 reps, 70% 1-RM10 reps, 75% 1-RM8 reps, 80% 1-RM6 reps, 85% 1-RMIntensity 60-100% for developing strength <60% 1-RM for developing endurance Depends on experience with resistance training Novice: 60-70% 1-RMIntermediate: 70-85% 1-RMAdvanced: 80-100% 1-RMIntensity – Sets 1-2 sets: youth, older adults  1-3 sets: novice – intermediate adultsSome 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 secondsMore weight, longer restSet 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 curlEach set is a different amount of weight of the same exercise Pyramiding – light to heavy: 10-RM, 8-RM, 6-RM Compound setsMultiple sets of single exercise with little/no rest between sets  SupersetsPerform 2 different exercises one after the other with little/no rest in betweenTraditionally agonist/antagonist muscle groups (i.e., biceps/triceps) Advantages of Set Variations: Saves timeIncrease intensity/overload if using the same muscle groupIncrease variety Disadvantages: May be too challenging for beginnersNumber 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 groupsUpper and lower body groupsOrder 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 groupsVariation 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 injuryRecommended only for advanced exercisersTypes of muscle contraction Isometric ContractionMuscles stay the same lengthProduce force but don’t shorten → no movementIsotonic ContractionMuscles are shortening or lengthening while they produce force Concentric- muscle shortens Eccentric- muscle lengthensi.e. bicep curlType Static resistance exercises (Isometric) Length of muscle does not changeHolding load in stationary position Common for rehabilitation to counteract strength loss with immobilizationTypically 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:DumbbellsBarbellsMedicine ballsResistance bandsBody weightEtc. Intensity prescribed as % of 1-RMCircuit 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 massPlyometric training Specialized, high intensity training techniques used to develop powerHigh-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 movementsStretching Frequency: Most or all days of the week Intensity:By its nature it is relatively low intensityCan think in terms of how deep the stretch is Time: Amount of total time spent in active stretchingTypically 2-3 sets of 10-20 seconds Type: Should stretch full body or any specific muscle groups that feel particularly “tight”Static stretchingBallistic