Physio 1/ ESP: Resistance Exercise 1

resistance vs endurance training

Endurance training is what we refer to as aerobic exercise. It may involve bicycling, it may involve walking on a treadmill, it may involve swimming. . On the other hand, resistance training improves muscle strength. It improves muscle endurance.

ease (n)

lack of difficulty; reduced pressure

detraining (n)

loss of fitness due to inactivity Detraining is what happens when you take a prolonged break from training: you lose fitness. Detraining occurs within a relatively short time period after an athlete ceases to train. Performance reductions may occur in as little as two weeks or sooner. In trained athletes, research indicates that detraining may result in greater losses in muscular power than strength. Strength losses are due to first to neural mechanisms, and next due to atrophy of muscles. What is interesting is that strength levels after detraining are rarely lower than pre training levels, so training has a residual effect even when it is discontinued. But when the athlete returns to training, the rate of strength acquisition is high. The reversibility principle is sometimes synonymously called detraining. When athletes work out on a regular basis, they are said to be ''in training.'' When athletes stop working out, for whatever reason, they are said to be ''in detraining.'' There are several reasons an athlete may quit working out and go into detraining: Illness Injury Lack of motivation Other time commitments Prohibitive costs for certain sports Travel commitments Weather After athletes stop their workout routines and enter into a detraining period, reversibility occurs rather quickly. There is no exact rule because everyone's body is unique, but the training loss occurs at about one-third the rate of the gains. The loss of various physical skills can occur in just one to two weeks.

Reversibility Principle (n)

A basic principle of training that refers to the gradual loss of beneficial training effects when the intensity, duration, or frequency of training is reduced. Training effects produced over a short term are usually lost more quickly than those produced over a longer term, and strength losses tend to be faster than mobility losses. The reversibility principle is a concept that states when you stop working out, you lose the effects of training. It is sometimes referred to as the ''use it or lose it'' principle. This sounds like common sense, but the science behind the reversibility principle is more complex. Moreover, on the plus side, it states that when you resume working out, you begin to make gains again.

cross training (n)

Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness Cross-training is simply a training routine that involves several different types of exercise. In traditional strength training, you might normally work out in a gym using weights of between five and two hundred pounds. CrossFit offers a more intense and structured workout. It uses a wider variety of equipment. Cross-training allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system. Cross-training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

resistance exercise (n)

Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, power, hypertrophy, and/or endurance. Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger. There are many ways you can strengthen your muscles, whether at home or the gym. Different types of resistance training include: Free weights - classic strength training tools such as dumbbells or barbells Weight machines - devices that have adjustable seats with handles attached either to weights or hydraulics Medicine balls - weighted balls Resistance bands - like giant rubber bands - these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement Your own body weight - can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.

SAID principle (n)

Specific adaptation to imposed demands. When the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it. The SAID principle is one of the most important basic concepts in sport science. It is an acronym which stands for Specific Adaptation to Imposed Demand. It means that when the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future. The adaptation process does not occur by any one mechanism - it is a general tendency of the body which is played out in innumerable separate mechanisms.

strength training (n)

Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism and improved cardiac function. Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training. Examples of sports in which strength training is central are bodybuilding, weightlifting, powerlifting. Many other sports use strength training as part of their training regimen, notably football, wrestling, rugby, track and field, lacrosse, basketball, and hockey. Strength training for other sports and physical activities is becoming increasingly popular.

Functional Strength (n)

The ability of the neuromuscular system to produce, reduce, or control forces, contemplated or imposed, during functional activities, in a smooth, coordinated manner. The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion. Functional strength is the ability to run your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction. This is also known as load-joint articulation. Load-joints must be able to open and close in a full range of pain-free motion. Functional strength training focuses on exercising several muscles and joints together rather than working a particular muscle or group of muscles independently, resulting in an individual being able to perform daily activities with greater ease.

overload principle (n)

standard which states that gradual increase of a physical demand on the body will improve fitness; increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected The overload principle is one of the seven big laws of fitness and training. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size. The overload principle basically states that an exercise must become more challenging over the course of a training program in order to continue to produce results. In the context of strength training, this is done by adding weight to the bar. An example of a program that uses the overload principle would be one that prescribes squatting a prescribed weight for five sets for one week, moving to squatting a slightly heavier load for five sets the next week, and progressively increasing the loads each subsequent week. This is potentially effective programming but the same effect can also be accomplished by altering the volume accumulation instead of just the weight.

endurance (n)

staying power; patience; stamina resistance training improves muscle strength; it improves muscle endurance

muscle power (n)

strength; the efficiency of a muscle contraction, measured by force and time While strength is the ability to exert force, power is the ability to exert force rapidly. Strength refers to the ability to overcome resistance, while power refers to the ability to overcome resistance in the shortest period of time.

muscle strength (n)

the ability of muscles to work against resistance Muscle strength is defined as the maximum amount of force a muscle can exert against some form of resistance in a single effort. The most weight you can lift or the most force you can exert at one time. Increased muscle strength allows us to perform actions.