Weight and Circuit Training Summary sample essay
Weight and circuit training and types of S&C. Resistance training is a training method that uses a resistance to the force of muscular contraction (concentric i. e. shortening, eccentric i. e. stretching and isometric i. e. no change in length). Stretch shortening cycle- when a muscle is stretched before its contracted is produces a more powerful contraction e. g. CMJ Slow-twitch muscle fibres are fatigue resistant but don’t contract very forcefully or rapidy. Uses oxygen. Fast twitch fibres contract rapidly and forcefully but fatigue quickly.
Size Principle- motor units recruited from smallest to largest . So low reps will activate the large fast twitch fibres and high reps will activate the smaller slow twitch. Short duration activities i. e. under 45s, will uses only anaerobic energy systems but from then on the body uses more and more aerobic systems. Technique fundamentals- a stable position includes proper body alignment which places the appropriate amount of stress on muscles and joints. A sticking point is the transition from eccentric to concentric phase and roper breathing techniques may help to overcome it.
Valsalva Maneuver is where you hold your breath during the hard part of the lift to help keep your torso rigid and proper vertebral alignment. Type of training- Multiple set: several sets at fixed intensity &reps. Super setting: performing another exercise straight after the first one, usually using opposite muscle groups. Split system: using many exercises for one muscle group, and maybe only one or two muscle groups a day. Circuit training- a training method that has an arranged sequence of exercises which are repeated one after the other.
The arrangement depending on what component of fitness being worked. Useful for training large numbers, full body, adaptable. Phases of circuit training- screening, warm up, pre stretch, demo, mini warm up, main section, cool down, post stretch. Warm up- increases blood flow, improves reaction time and force development, increases flexibility, heart rate and mobility. Cool down- allows metabolism to return to resting levels. prevents blood from pooling in the large veins of the muscles used. It also clears out the lactic acid from the blood.
When designing a circuit one must: have clear aims and objectives, try have as many compound exercises as you can, know what equipment you need and is available, try not to work the same muscle all the time, know what the rest interval should be, have up tempo music. For a muscular endurance circuit there should be a balance between the muscle groups to cover upper, middle and lower sections of the body, with forward and backward movements, up and down movements and right and left movements.
Vary the muscles getting work to reduce fatigue. CVE Circuit- on and off the spot exercises, high and low impact moves, with athletes being kept moving during rest. Avoid floor based exercises. Anaerobic Circuits- plyometric and explosive exercises, high intensity, technique is important, work time is low while rest is high. If you want to overload of vary the circuit you can: increase reps or time on or no. of circuits, decrease recovery time or have active recovery.
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