Theories & Methods of Coaching Weight Training
Chapter 1: Basic Principles of Resistance Training and Exercise Prescription
Chapter 1: Basic Principles of Resistance Training and Exercise Prescription
Set of flashcards Details
| Flashcards | 14 |
|---|---|
| Language | English |
| Category | Sports |
| Level | University |
| Created / Updated | 05.09.2016 / 06.09.2016 |
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Strength Training/ Weight Training/ Resistance Training
type of exercise that requires the bodys musculature to move (or attempt to move) against an oppoing force, usually equipment
Concentric Muscle Action
When weight is being lifted, major muscles involved are shortening
Eccentric Muscle Action
When weight is being lowered in controlled manner, major muscles involved are developing force and lengthening
Isometric Muscle Action
When muscle is activated and develops force but no visible movement at the joint occurs.
Repetition
One complete motion of an exercise.
Consists of two phases:
Concentric muscle action- lifting
Eccentric muscle action- lowering of resistance
Set
Group of repetitions performed continuously without stopping or resting
Typically range from 1-15
Repetition Maximum
Maximal number of repetitions per set that can be performed in succession with proper lifting technique using a given resistance
1RM
Heaviest resistance that can be used for one complete repetition of an exercise
Maximal Strength
Maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity
Work
Force multiplied by the distance a weight or resistance is moved.
Can be increased by increasing the distance a weight is moved or increasing the weight or resistance being moved
Power
Is the rate of doing work (work/time)
Can be increased by increasing the distance a weight is moved or increasing the weight or resistance being moved or by decreasing the time in which a certain amount of work is performed
Training Volume
Is a measure of the total amount of work (in joules) performed in a training session, a week of training, a month of training, or some other period of time.
Rest period
between sets of an exercise, between exercises, and between training sesssions allow recovery and are important for success of any program
Velocity Specificity
Concept that resistance training produces its greatest strength and power gains at velocity at which training is performed
