December 25, 2012

Resistance training... ~

assalamualaikum....

sori....mlm nie...bkan nk update tok ape2 entry...i need to memorize sume note...so...nie je slah 1 cre nk study..hhehehehe *tumpang lalu...nk taip note....

ok...let start....!!!

Component of muscle fitness ade 2......muscle strength and endurance

muscular endurance ------ capacity of skeletal muscle continue contract over long period.
muscular strength-------- the amount of force that produce in single max effort of muscle group


Factor

*fiber type
*size of muscle
*angle of joint
*age
*gender

Benefit of RT

increases of muscle mass
increases of strength and power
increase insulin resistance
reduce blood pressure
reduce body fat


RT method

*isotonic------- eccentric and cocentric
*isometric------- muscle remain in same length
*isokinetic------- have velocity and resistance

How to calculate 1 RM

1RM = (0.03) x (no of rep) x weight lift + weight lift


RT design
*need analysis
*exercise selection
*training frequency
*exercise order
*training load + repetition
*volume
*rest period

Guideline
-choose mode of exercise
-maintain breath pattern
-training partner
-1 set each exercise
-develop muscle depend to age
-specific technique for specific exercise

RT 4 CHILD

<7

-not allowed 2 asses
-not allow to make RT

7-14

- allow to engage
-need supervision and instruction
-individual asses

14>

-allow to engage with RT
-need supervise and instructor

Guideline

-full ROM
-no rep use of max load
-not make exercise at fatigue muscle
-2x week


RT 4 ELDER

focus on their joint and balancing

Benefit

-improve muscular mass
-improve power
-improve mobility
-prevent fall
-decreases of depression

guideline

-proper breathing
-no ballistic movement
-make it slowly
-more warm up time
-more rest period

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