This document discusses resistance training and provides definitions, benefits, and guidelines. It defines resistance training as a method to build and strengthen muscle endurance beyond normal loads. Benefits include strengthened muscles, increased endurance, speed, stability, and prevention of issues like osteoporosis. Guidelines provided for different populations include performing full range of motion, compound exercises, controlling speed, and proper breathing.
1. Department of Sport & Exercise
Science
PRINSIP DAN PRESKRIPSI
EVALUASI KECERGASAN
(DKK 3104)
Bab 7
Latihan Rintangan
Khairul Azlan Taib
BSc .(hons) UiTM
2. Definisi:-
Latihan rintangan
adalah merupakan
salah satu kaedah
yang digunakan
bagi membina dan
menguatkan daya
tahan otot agar
mampu menerima
beban yang lebih
berbanding pada
keadaan yang
sebenar
3. Menguatkan otot.
Meningkatkan daya tahan otot.
Meningkatkan kepantasan dan kelajuan
pergerakan.
Meningkatkan kadar kestabilan dan
koordinasi.
4. Everyone can gain strength and
endurance
NOT everyone will improve to the same
extent (genetic predisposition)
Adaptations depend largely on the
muscle fibers type distribution. Fast
twitch muscle fibers adapt more readily.
5. • ↑ kepadatan otot
• ↑ kekuatan & kuasa
• mencegah osteoporasis
• mencegah sakit belakang & ketidak upayaan
lain.
• ↑ insulin resistance,
• ↑ resting metabolic rate,
• ↑ glucose metabolism,
• ↓ blood pressure,
• ↓ body fat
7. Kelebihan Weight Machines
• pengkhususan otot
• sesuai bagi atlet yg cedera
• mudah dipelajari
• lebih selamat
8. Melakukan julat pergerakan yang penuh
Isolation (pengasingan latihan)
Mengawal kelajuan pergerakan semasa latihan
Melakukan pernafasan yang betul
Otot bekerja hembus nafas
Otot dalam waktu rehat tarik nafas
9. Pastikan berat bar dikedua dua belah adalah sama.
Pastikan lifter menggunakan genggaman yg
seimbang.
Bantu lifter mengeluarkan bar drpd rak.
sentiasa bersedia utk membantu lifter sekiranya dia
hilang imbangan @ tidak mampu mengangkat lagi.
Bantu lifter untuk meletakkan bar ke rak semula.
10. Fiber Type – jenis urat otot
Size of Muscles – saiz otot
Angle of a Joint – sudut sendi
Gender – jantina
Age - umur
11. The amount of weight lifted relative to
the person's body weight
Measured as a ratio:
Relative Strength = weight lifted (lb.)
body weight (lb.)
12. Question: Who’s stronger:
A: 250 pound person who can lift 200 pounds
B: 150 pound person who can lift 175 pounds
Answer: B
A: relative strength = 200/250 = .80
B: relative strength = 175/150 = 1.17
13. • Supersets
– Melibatkan 2 jenis latihan yg menekankan 2 otot
yg berlawanan (e.g., agonist and antagonist)
– E.g., 10 reps biceps curl, 10 triceps pull down
• Compound Sets
– Melibatkan 2 jenis latihan yg berbeza tetapi utk
kumpulan otot yg sama.
– E.g., 10 reps DB bench press, 10 reps incline
press
14. No pain - no gain
Makes you “muscle bound” and
cause you to lose flexibility.
Fat can be converted into
muscle. Extra muscle turns to
fat if not used.
Strength tr. Can build
cardiovascular fitness and
flexibility.
Strength tr. Is only beneficial for
young adults.
Women will become masculine
looking if they gain strength.
15. ¤ Warm up 10 minutes before workout and stay warm during workout.
¤ Do not hold breath while lifting .
¤ Avoids hyperventilation before lifting a weight.
¤ Avoids dangerous or high risk exercises and progress slowly
¤ Use good shoes with good traction
¤ Keep the weight close to the body
¤ When lifting from the floor, do not let the hips come up before your upper body.
¤ Overload but don’t overwhelm! A program that is too intense can cause injuries.
¤ Do not pause between repetition and keep a steady rhythm.
16. END endurance
STR strength
Hi Reps
Lo Wt.
E Mod Reps
Mod Wt.
N Lo Reps
Hi Wt.
D
S
T
R
17. E F: every other day
Lo Reps I : (80%1RM)
N Hi Wt.
T: 3 sets < 8 reps
D
S
T
R
23. • Choose a mode of exercise (free weights,
band or machine) that is comfortable.
• Perform 8 to 10 separate exercise that train
the major muscle group (arms, shoulders,
chest, abdomen, back, hips and legs)
• Perform 1 set of each exercise to the point of
volitional fatigue
• Choose range of reps between 3 and 20 (e.g.,
3 to 5, 8 to 10, 12 to 15) and moderate tempo
(3:1:3)
24. • Exercise each muscle group 2 to 3 non-
consecutive d/wk.
• Individuals primarily interested in
developing muscular endurance as well as
older (50 to 60 years or more frail) 10 to 15 reps
may be more appropriate
• Adhere as closely as possible to the specific
techniques for performing a given exercise
• Perform every exercise through full ROM
25. • Perform both concentric and eccentric
exercises in a controlled manner
• Maintain a normal breathing pattern: breath-
holding (valsalva maneuver) can induce
excessive increase in BP
• If possible, exercise with a training partner
feedback, assistance & motivation
27. Potential Benefits
• ↑ kekuatan,ketahanan & kuasa otot.
• Mengelakkan kecederaan semasa bersukan & melakukan
aktiviti rekreasi.
• Membantu menguatkan tulang.
• ↑ prestasi dalam sukan & aktiviti rekreasi.
• memupuk minat sukakan gaya hidup aktif@sihat.
• ↑ kesihatan & kecergasan.
• aktiviti altenatif bg mengelakkan perbuatan negatif.
• Social & personal benefits (self esteem, improving body
image & self confidence)
28. Children under 7 years old.
– Not permitted to engage in any resistance
training activities with FW or any exercise
devices/machines in facilities design for use of
adults and adolescents.
29. Children between 7 – 14 years old.
– Children who have reached a level of
maturity, are allow to engage a specific RT
activities with FW or any exercise
devices/machines in facilities design for use of
adults and adolescents.
– Must be individually assessed
– Greater degree of instruction & supervision
30. Children over 14 years old.
– Are allow to engage a specific RT activities
with FW or any exercise devices/machines in
facilities design for use of adults and
adolescents.
– Greater degree of instruction & supervision
31. • Perform exercise in full range of motion
• Perform multi joint exercise as apposed to
single joint
• Avoid repetitive used of maximal amount of
weight
• Exercise must not be perform to near or severe
muscle fatigue
• Limit strength training 2 times a week
32. Exercise strategies (high velocity training)
should designed to increase muscle power
(ACSM, 2000)
• Leg power is more important than strength for
performing daily activities.
• However, participant need to develop general
strength prior to power training.
33. Potential Benefits
• ↑ kekuatan otot
• ↑ kuasa
• Mengelakkan ketidakupayaan
• ↑ pergerakan
• ↓ kemurungan
34. • Increase warm up time
• Increase rest periods (2-3 min)
• Progress slowly
• Perform multi joint exercises
• Use weight machines as to FW
• Perform the exercises in a “pain free” ROM
• No ballistic movement
• Proper breathing technique
Hinweis der Redaktion
4 Review terminology: Reps = number of repetitions Sets = number of sets performed in the workout RM = Repetition Maximum = maximum weight that can be lifted a specified number of times. 1RM is the amount of weight that can be lifted 1 time. 10RM is the amount of weight that can be lifted 10 times in succession The 1RM amount is often used to calculate the correct amount of weight for training (i.e.. a certain percent of your 1RM max).
Review the facts about resistance training and point out the illusion that everyone can develop huge muscles. Most people have body types and genetics that limit the capacity for this type of development.
4 Discuss the concept of relative strength. An effective way is to ask students who is stronger Person A or Person B? Person A: Weighs 180 pounds and can lift 200 pounds Person B: Weighs 100 pounds and can lift 150 pounds Person B has more relative strength because he/she can lift more weight per pound of body weight than person A. When strength is relative to body weight or to Lean Body Mass females and males have nearly comparable strength. Therefore, the main reason that males are stronger than females is the amount of muscle mass.
Go through sample calculation for relative strength. Students typically have difficult time with this type of calculation so it is worth covering.
14 Go over each myth No Pain No Gain: You don't need to hurt to get benefits from exercise. The myth is based on overload principle which states that you must challenge your body to improve. Muscle Bound: Weight training can increase flexibility if through full ROM Fat converts into muscle Fat and muscle are separate tissues and you can't promote local fat loss by exercising a certain area. Muscle turns into fat if not used. A higher muscle mass causes a corresponding increase in BMR and total energy expenditure. Without training, muscle mass is lost. If a person ceases training and keeps eating the same amount, the extra calories are converted to fat. (Muscle does not turn into fat) Masculinizing Women won't develop same muscles as men because they do not have as much testosterone
5 Diagram shows the repetition continuum Strength is developed with Hi weight / Lo reps Endurance is developed with Lo weights / Hi reps Review the concept so that students know that different gains will result from different types of training The following slides illustrate the concepts in greater detail and provide the FIT prescription for each type of program.
6 Muscular Strength is best developed using heavy weights to maximally overload the muscles F: every other day (need time to rest) I: maximum weight (about 80% 1RM) T: 3 sets of 3-5 repetitions
7 Review the stimulus for strength development - maximal exertion - maximal force
8 Muscular endurance is best developed using low weights and high repetitions. F: every other day I: moderate intensity (40-70% 1RM) T: 2-5 sets with higher repetitions (15-25)
9 Review stimulus for muscular endurance - higher number of repetitions - short rest intervals
10 A general muscular fitness program should develop some strength and some endurance. The program should incorporate exercises for every major muscle group. Muscle imbalances can lead to injury and are not attractive (give example of Popeye - big arms, small legs) F: every other day (3x per week) I: 60-70% of 1 repetition maximum T: 2-3 sets of 8-15 repetitions
20 Diagram shows that both phases of the lift can promote strength gains. By lifting in a slow and controlled manner you can increase the overload on the muscle and make quicker gains.