Training+for+Strength

EXERCISE DESIGN FOR MAJOR MUSCLE GROUPS

Strength training programs will not be effective unless the training program:
 * Is exercise specific
 * Utilises the overload principle
 * Uses progressive resistance

There are four types of strength: 1. Absolute Strength: 2. Relative Strength 3. Strength/Muscular Endurance 4. Speed Strength or Power

Strength training utilises terminology such as: For the following strength training exercises write a description of the exercise and the major muscle group trained media type="youtube" key="ASNNE44n_Zk" height="344" width="425"
 * Repetitions
 * Sets
 * Repetition Maximum
 * Resistance
 * Rest/Recovery
 * Periodisation

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media type="youtube" key="zntdTAB1SJc" height="344" width="425"media type="youtube" key="0yfpBfS-lKc" height="344" width="425" TYPES OF RESISTANCE media type="youtube" key="vIit3l6MDO4" height="340" width="560" []
 * Isotonic
 * Isometric
 * Isokinetic

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For the 3 types of strength training programs give a definition, advantages, disadvantages and an example of sports that would benefit.
 * Activity 2**


 * Extension Activity:** For the above YOU TUBE isotonic strength training exercises describe how these exercises could become an isometric exercise.

Identify the 4 types of resistance methods utilised in the above YOU TUBE activities (What are they using to provide resistance?). List the positives and negatives of each method.
 * Activity 3**

Explain the following basic priciples of strength training:
 * Activity 4**
 * Tailor the Lift
 * Use a Full Range of Motion
 * Control the Weights
 * Volume
 * Variety
 * Progressive Overload
 * Rest


 * __OVERLOAD TECHNIQUES__**

Effectice resistance training requires the application of the progressive overload principle. This refers to gradual increases in workloads which stimulaates an adaptation from the body to cope with the new stress. This adaptation is the improvement in strength, power and or endurance the athlete seeks. Athletes cn effectively overload muscle groups by using a variety of techniques which can effectively overload muscle groups by using a variety of techniques which manpulate the resistance, number of repetitions, number of sets, speed of contraction and rest times.

For the following overload techniques write a definition and give an example. media type="youtube" key="zZlxSj_o-AE" height="344" width="425" THE FOLLOWING ARE OTHER OVERLOAD TECHNIQUES THAT CAN BE IMPLEMENTED INTO A STRENGTH TRAINING PROGRAM. GIVE STUDENTS ONE OVERLOAD TECHNIQUE TO RESEARCH AND REPORT BACK TO THE CLASS. 10min's.
 * Pyramid Training
 * Reverse Pyramid Training
 * Blitzing
 * Forced Repetitions
 * Cheating
 * Negative Repetitions
 * Super Sets
 * Rest Pause

APPLICATION QUESTION Design and participate in a strength training program over a 4 week period. Remember to implement the above information.