AHE0029 Resistance Training Revision

Summary:

Resistance training (RT) is a form of exercise that engages the body’s muscles to work against an external force, providing numerous benefits such as increased strength, power, endurance, cardiovascular fitness, balance, posture, and self-esteem while reducing body fat. Its roots can be traced to practices like powerlifting, involving key lifts like squats, bench presses, deadlifts, and bodybuilding, focusing on muscle fibre development. Physiological adaptations occur by pushing muscles beyond their normal resistance, enhancing sporting performance and strengthening bones and associated ligaments. Proper RT helps prevent injuries, particularly to the lower back, by strengthening lumbar extensors. Safety is paramount, with spotting—assisting and ensuring the safety of someone lifting weights—essential. Breathing techniques are crucial to avoid drastic pressure increases in the thoracic cavity. Misconceptions about RT abound, including beliefs that it solely bulks you up, slows you down, or is unsuitable for certain demographics. Training involves a balance of repetitions, sets, volume, intensity, and periodisation, which splits an annual plan into manageable phases to avoid overtraining and to peak at the right time. Periodisation models can vary from linear to undulating, each suiting different proficiency levels. Each training phase, from preparation to competition, requires a specific focus on volume, intensity, and recovery. RT programs must be tailored to an individual’s goals and consider factors like muscle group specificity, energy source, and contraction type. Understanding muscle dynamics, such as the Length Tension and Force Velocity Curves, is crucial. Various strength training types exist, including isometric training, which emphasizes muscle contraction without changing its length, and dynamic and variable resistance training, which works with constant and changing resistances, respectively.

Excerpt:

AHE0029 Resistance Training Revision

Resistance Training – Exam Revision Notes

History of Resistance Training

• Power lifting involves three specific lifts performed with a barbell; the squat, bench press and deadlift.
• Bodybuilding develops muscle fibres through weight training, increased caloric intake, and rest.
• Resistance training can significantly improve sporting performance by forcing muscles to contract against a resistance it doesn’t normally encounter when practising the sport. This process stimulates physiological changes, which can cause an increase in strength, power, size and endurance.
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