RESISTANCE TRAINING

RESISTANCE TRAINING:

Principles of Conditioning and Training

• Warm-up/Cool-down
• Motivation
• Overload and SAID principle
• Consistency/routine
• Progression
• Intensity
• Specificity
• Individuality
• Relaxation/Minimize Stress
• Safety

TECHNIQUES IN RESISTANT TRAINING:
• Progressive resistance exercise
• Overload principle must be applied
• Must work muscle at increasingly higher intensities to enhance strength over time
• If intensity of training does not increase, but training continues, muscle strength will be sustained

PHYSIOLOGY OF STRENGTH TRAINING:

• Three theories of muscle hypertrophy:
– Increase in number of fibers
– Infusion of blood - transient hypertrophy
– Increase in protein myofilament number and size
• Other enhancements due to training
– Increased noncontractile tissue strength, bone mineral content, aerobic/anaerobic enzymes, enhanced oxygen uptake

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