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Resistance Training for Different Populations: Summary
Sample Routine Exercise
Rest Between Repetitions
Repetitions
Intensity
Sets
Dumbell lunge (each leg)
18 to 36 45% to 65% estimated 1RM 1 to 2
5 to 12 seconds
Leg extension
18 to 36 45% to 65% estimated 1RM 1 to 2
5 to 12 seconds
Seated row
18 to 36 45% to 65% estimated 1RM 1 to 2
5 to 12 seconds
Lateral shoulder raises
18 to 36 45% to 65% estimated 1RM 1 to 2
5 to 12 seconds
Triceps extensions
18 to 36 45% to 65% estimated 1RM 1 to 2
5 to 12 seconds
RESISTANCE TRAINING FOR ATHLETES
COMPLEX TRAINING Complex training alternates a heavy load, high- intensity lift with a plyometric exercise (two lifts; one goal). • Prep lift : The first lift in the series is a medium to heavy intensity or load “priming” lift • Power lift : The second lift in the series is the power lift or plyometric drill Complex training uses post-activation potentiation (PAP) properties of muscle to use the prep lift to ready the muscle fibers for the power lift, improving the outcomes. LEARNING TIP! Baseline requirements for complex training include: • Experience with advanced lifts • A motor program (neural blueprint) for common lifts • Suitable baseline fitness for advanced and high-intensity weightlifting methods Conclusion Resistance training programs and sessions for different populations will differ. Clinicians should focus on the individual first and then the programming variables. When working with people affected by obesity, motor learning is a factor. For active aging, consider plyometrics where appropriate. For women, take estrogen levels into account. For athletes, use complex training to utilize post-activation potentiation.
Testosterone Testosterone levels naturally fluctuate throughout the day. They are highest in the morning around 8 a.m. and begin to level off between 4 and 6 p.m., decreasing after that. Levels can be manipulated by resistance training. Multi-joint exercises like squats and deadlifts are known to release high amounts of testosterone into the bloodstream that facilitates muscle growth, strength, and power development. Human Growth Hormone (HGH) Like testosterone, HGH is released into the bloodstream during multi-joint exercises such as squats and deadlifts. Eccentric or lengthening muscle contractions cause more HGH release than concentric or shortening contractions do. Single- vs Multi-joint Resistance Training Research shows that both multi-joint and single- joint exercises decrease body fat and increased muscle mass. Additionally, it shows that single-joint exercises can improve body composition and muscle mass development. Single-joint exercises play a supporting role for multi-joint exercises. Multi-joint advantages : The improvements in the multi-joint exercise group were higher than the single- joint exercise group for: ○ Muscle strength ○ Maximal oxygen uptake Multi-joint weaknesses : Multi-joint exercises use a lot of muscles. The biggest and strongest will take over. However, if a small muscle is too weak, it can limit the exercise. Isolation exercises are used to remedy this
WORKS CITED https://qr2.mobi/resistance-training
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