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 _____________