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Resistance training

Resistance training

Naclerio, Fernando ORCID: 0000-0001-7405-4894 and Moody, Jeremy (2015) Resistance training. In: Santos Rocha, Rita, Rieger, Thomas and Jiménez, Alfonso, (eds.) Europe Active's Essentials for Fitness Instructors. Human Kinetics, pp. 33-62. ISBN 978-1450423793

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Abstract

The potential outcomes achieved by resistance training programme design depend on the relationship between training variables, such as volume, intensity, rest periods, duration and frequency of training, and the mechanical variables, namely selection and type of exercise, in addition to the devices used to provide resistance (Naclerio et al. 2011). Correct exercise technique is a basic but prerequisite requirement of all resistance training programmes, and it is not limited to the level of performance, the programme goal or expected outcomes (Colado and Garcia-Masso 2009). To guide participants through correct exercise technique, instructors must fully understand the limits of the secure range of motion, joint positions that increase the risk of injury (and how to avoid those positions), the training status and history of participants and the technical model of the desired movement.

Evidence accumulated over the last decade has demonstrated that injury risk in resistance training is significantly low compared to other activities such as team sports and gymnastic or fighting sports (Myer et al. 2009). When practiced regularly, following a well-designed programme, resistance training has been shown to be safe and effective (Jones et al. 2000; Myer et al. 2009). The level of safety is maximised when resistance exercises are performed under the supervision of qualified instructors who know how to effectively teach this type of training. Such professionals may provide the most effective interventional approach for reducing the probability of strength training–related injuries, regardless of the age of participants (adults, teenagers or children) (Faigenbaum et al. 2011; Colado and Garcia-Masso 2009). Some authors have made reference to contraindicated exercises, such as the dead lift or deep squat, that can be performed safely following a sound training process and within the optimal range of motion, volume and intensity and technical ability of the participant (Naclerio and Forte 2011). This chapter focuses on the importance of controlling exercise technique and maintaining correct posture during resistance exercises. It also analyses the mechanisms available for warm-ups and safety recommendations for controlling resistance training exercise. Finally it reviews the dose–response resistance training outcomes for athletes and recreational novice, intermediate and advanced practitioners.

Item Type: Book Section
Additional Information: Core knowledge for EQF Level 3
Uncontrolled Keywords: Strength and conditioning; Resistance exercises; Spotting techniques
Subjects: R Medicine > RC Internal medicine > RC1200 Sports Medicine
Faculty / Department / Research Group: Faculty of Engineering & Science
Faculty of Engineering & Science > Centre for Science and Medicine in Sport and Exercise
Faculty of Engineering & Science > Department of Life & Sports Sciences
Last Modified: 17 Apr 2017 20:17
Selected for GREAT 2016: None
Selected for GREAT 2017: None
Selected for GREAT 2018: None
URI: http://gala.gre.ac.uk/id/eprint/16372

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