FUNDAMENTALS, PRINCIPLES AND GENERAL GUIDELINES
PRE-PREPARATORY PARTICIPATION OBJECTIVE/ GOAL
STRETCHING/ WARM UP
PRE SCREENING
FAMILIAR WITH EXERCISE AND EQUIPMENT
GOOD UNDERSTANDING
CUES AND INSTRUCTION
RESISTANCE TRAINING GUIDELINES • Maintain a normal breathing pattern: breath-holding can induce excessive increase in BP
• If possible, ensure that you exercise with a training partner. This is essential as assistance, motivation and feedback.
• Perform both concentric and eccentric exercises in a controlled manner.
RESISTANCE TRAINING GUIDELINES • Choose a mode of exercise that is comfortable throughout the full pain free ROM free weights, band or machine • Perform 8 to 10 separate exercise that train the major muscle group arms, shoulders, chest, abdomen, back, hips and legs • Relatively time-efficient manner programs lasting longer than 1 hour per session are associated with a higher droupout rate
• Perform 1 set of each exercise to the point of volitional fatigue
RESISTANCE TRAINING GUIDELINES • Choose range of reps between 3 and 20 e.g. 3 to 5, 8 to 12, 12, 15 and moderate tempo (3:1:3) • Exercise each muscle group 2 to 3 non-consecutive days/week • Most individual are primarily interested in developing muscular endurance as well as older (50-60 years or more frail) 10 to 15 reps may be more appropriate
• Perform exercise through full ROM which will not cause pain or discomfort
REFERENCES • Bill Foran, High Performance Sports Conditioning: Modern Training for Ultimate Athletic Development, 1st ed.. Human Kinetics, 2001, ISBN: 978073600163
• Thomas R. baechle & Roger W. Earle, Essentials of Strength and Conditioning, 3rd ed.. Human Kinetics, 2008. ISBN: 9780736058032
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