Forms of Variable Resistance Training and Personal Training

Forms of Variable Resistance Training and Personal Training 101

�Resistance training was once used by a very small part including a group of elite athletes and weight lifting enthusiasts. �But more recently, resistance training has been more widely used throughout the general population.

�Constant �Accommodating �Variable Resistance Types of Resistance Training

�Defined as an unchanging external load throughout the range of motion and is the most poplar form of resistance training. �Simulates real life activity and movements. �Constant exercises may lead to over training if not done correctly. Constant

�Free Weights �Medicine Ball �Cable Machines Constant Resistance Exercises

�Accommodating resistance equipment is designed to exert speed controlled or isokinetic resistance throughout the full range of motion. � This can be a mixture of both variable resistance training and constant resistance training. �This includes using bands or chains in an exercise Accommodating

�This equipment is designed to alter the resistance that’s put on the targeted muscle throughout the entire range of motion. �VR training is used throughout the entire sports science world including: ◦ Strength and Conditioning ◦ Rehabilitation ◦ Power Lifting ◦ Weight Lifting Variable Resistance

�Two Main Types �Cams and Levers �Chains and Rubber Band Resistance Variable Resistance

�Cams and Lever exercises have a fixed resistance load, so the amount of external resistance is varied by changing the length of the moment arm. Cams and Levers

�Rubber band resistance was primarily used to help patients regains strength after an injury. �Resistance can be increased by increasing the resting length or adding more bands. �Bands also have different resistance strengths. �Can be added at the end of free weights to increase power. �Chains can also be added to free weights, but differ from bands because they add a great deal of weight to the gravitational force. �Very popular among power lifters because of its emphasis on speed, acceleration, and absolute strength. Chains and Rubber Bands

�Chains http: //www. youtube. com/watch? v=xjg. Wn 60 n. F 8 �Bands http: //www. youtube. com/watch? v=ig 8 gf. N Vmd 4 E Video Example

�Creating a successful program for beginner, intermediate, and advanced cliental. ◦ Training depends on an appropriate overload without overtraining. ◦ Program components that can be changed to accommodate the client include number of sets and repetitions, percent of one rep max, amount of rest in-between sets, and exercises used. Personal Training 101

�Training age is more important because it determines the technical ability and how well their body adapts and recovers to the training. �Training age groups ◦ Novice = Less than 6 months ◦ Intermediate = 6 months -12 months ◦ Advanced = At least 1 year of training Training age vs. Chronological age

�Defined as the amount of weight lifted related to the clients maximum ability for a certain number of reps. �This can be altered by increasing or decreasing sets, reps, and percentage of 1 rep max. �Varying training intensity can be vital to continue the success of your client. Training Intensity