Program Design and Principles - FitnessRules

Program Design and Principles - FitnessRules

RESISTANCE TRAINING Program Design and Principles

RESISTANCE TRAINING

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Resistance Training PDF

Fundamentals of Resistance Training

Fundamentals of Resistance Training

Video - 5:00 mins

Definition and Benefits of Resistance Training

Understanding Muscle Architecture and Fiber Types

Skeletal Muscle Contraction (The Sliding Filament Theory)

Bioenergetics: Energy Systems in Strength Training (ATP-CP, Glycolytic)

Biomechanics and Anatomy

Biomechanics and Anatomy

Video - 5:00 mins

Anatomical Planes of Motion and Terminology

Joint Actions and Muscle Roles (Agonist, Antagonist, Synergist)

Levers in the Human Body and Mechanical Advantage

Physiological Adaptations

Physiological Adaptations

Video - 5:00 mins

Neural Adaptations (Motor Unit Recruitment and Synchronization)

Muscular Adaptations (Hypertrophy vs. Hyperplasia)

Connective Tissue Adaptations (Bones, Tendons, and Ligaments)

Program Design and Principles

Program Design and Principles

Video - 5:00 mins

The Principles of Training (Overload, Specificity, Reversibility)

Acute Training Variables (Sets, Reps, Rest, Intensity)

Exercise Selection and Order

Safety, Technique, and Spotting

Safety, Technique, and Spotting

Video - 8:28 mins

Proper Breathing Techniques and the Valsalva Maneuver

Resistance Training Equipment (Free Weights vs. Machines)

Spotting Techniques and Safety Protocols

Self-Assessment Simulator

Self-Assessment Simulator

Feedback Survey

Feedback Survey

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