Assignment # 1

Sports

Submitted to: Dr. Muhammad Atif Javed

Submitted by: Hafiz Rizwanullah

RCRS
Lahore
A) Write a short note on Strength Training.

B) Write a short note on Plyometrics.

(A)Strength Training

Strength Training: Strength training or resistance training involves the performance of physical
exercises that are designed to improve strength and endurance. It is often associated with the
lifting of weights. It can also incorporate a variety of training techniques such as calisthenics,
isometrics, and plyometrics

Health benefits of resistance training: Improved muscle strength and tone – to protect your
joints from injury. Maintaining flexibility and balance, which can help you remain independent
as you age. Weight management and increased muscle-to-fat ratio – as you gain muscle, your
body burns more kilojoules when at rest.

Effects:

 Resistance training increases muscle strength by making your muscles work against a
weight or force.
 Different forms of resistance training include using free weights, weight machines,
resistance bands and your own body weight.
 A beginner needs to train two or three times per week to gain the maximum benefit.
 Complete the adult pre-exercise screening tool and consult with professionals, such as
your doctor, exercise physiologist, physiotherapist, registered professional before you
start a new fitness program.
 Rest each muscle group for at least 48 hours to maximize gains in strength and size.
 Varying your workouts can help you push past a training plateau.

Health benefits of resistance training

Physical and mental health benefits that can be achieved through resistance training include:

 Improved muscle strength and tone – to protect your joints from injury.
 Maintaining flexibility and balance, which can help you remain independent as you age.
 Weight management and increased muscle-to-fat ratio – as you gain muscle, your body
burns more kilojoules when at rest.
 May help reduce or prevent cognitive decline in older people.
 Greater stamina – as you grow stronger, you won’t get tired as easily.
 Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back
pain, depression and obesity.
 Pain management.
 Improved mobility and balance.
 Improved posture.
 Decreased risk of injury.
 Increased bone density and strength and reduced risk of osteoporosis.
  Improved sense of wellbeing – resistance training may boost your self-confidence, and
improve your body image and your mood.
 Improved sleep and avoidance of insomnia.
 Increased self-esteem.
 Enhanced performance of everyday tasks.

Basic principles of resistance training

Resistance training consists of various components. Basic principles include:

 Program – your overall fitness program is composed of various exercise types such as
aerobic training, flexibility training, strength training and balance exercises.
 Weight – different weights or other types of resistance, for example a 3 kg hand weight
or fixed weight, body weight or rubber band will be used for different exercises during
your strength training session.
 Exercise – a particular movement, for example a calf-raise, that is designed to strengthen
a particular muscle or group of muscles.
 Repetitions or reps – refers to the number of times you continuously repeat each exercise
in a set.
 Set – is a group of repetitions performed without resting, for example, two sets of squats
by 15 reps would mean you do 15 squats then rest muscles before doing another 15
squats.
 Rest – you need to rest between sets. Rest periods vary depending on the intensity of
exercise being undertaken.
 Variety – switching around your workout routine, such as regularly introducing new
exercises, challenges your muscles and forces them to adapt and strengthen.
 Progressive overload principle – to continue to gain benefits, strength training activities
need to be done to the point where it’s hard for you to do another repetition. The aim is to
use an appropriate weight or resistant force that will challenge you, while maintaining
good technique. Also, regular adjustments to the training variables, such as frequency,
duration, exercises for each muscle group, number of exercises for each muscle group,
sets and repetitions, help to make sure you progress and improve.
 Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb
is to rest the muscle group for up to 48 hours before working the same muscle group
again.

Warming up before resistance training

Warm up your body before starting your strength training exercises. Start with light aerobic
exercise (such as walking, cycling or rowing) for around five minutes in addition to a few
dynamic stretches. Dynamic stretching involves slow controlled movements through the full
range of motion.

Advanced resistance training

To get the most gain from resistance training, progressively increase the intensity of your
training according to your experience and training goals. This may mean increasing the weight,
changing the duration of the contraction (the time during which you sustain holding the weight
reducing rest time or increasing the volume of training.

Once you’ve been doing resistance training regularly for four to six weeks, you can
progressively increase the intensity of your training as your muscles adapt.

Research suggests that expert supervision and instruction may improve your results as it will
ensure you practice proper technique and follow safety principles. If you experience any
discomfort or pain, contact a health professional before progressing with your program.

Repetitive maximum (RM) and resistance training

The best way to develop muscle strength is for the muscle to contract to its maximum potential at
any given time – maximal voluntary contraction (MVC). In resistance training, MVC is
measured by the term XRM, where RM is the maximum number of repetitions that can be
completed with a given resistance or weight. X is the number of times a certain weight can be
lifted before the muscle fatigues.

It is the RM range that determines what type of improvements the muscles will make. The
optimal range for improving muscle strength is 8–12 RM for a beginner and 2–6 RM for the
more advanced.

For example, the formula 7RM means the person can lift the weight (let’s say 50 kg) seven times
before the muscles are too fatigued to continue. Higher weights mean lower RM – for example,
the same person could possibly lift a 65 kg weight, but fewer than seven times.

Lower weights typically result in a higher RM – for example, the same person could lift a 35 kg
weight about 12 times before muscle fatigue sets in. MVC principles can help you gain the most
benefit from your workouts. A good rule of thumb is to only increase the weight between two
and 10 per cent once you can comfortably do two repetitions above the maximum.

Applying MVC to meet advanced resistance training goals

The principles of strength training involve manipulation of the number of repetitions (reps), sets,
tempo, exercises and force to overload a group of muscles and produce the desired change in
strength, endurance, size or shape.

Specific combinations of reps, sets, exercises, resistance and force will determine the type of
muscle development you achieve. General guidelines, using the RM range, include:

 Muscle power: 1 – 5 RM per set, performed explosively.

 Muscle strength: 1 – 6 RM per set, controlled.
 Muscle size (hypertrophy): 6 – 12 RM per set, controlled.
 Muscle endurance: 12 – 15 or more RM per set, controlled.
 (B)Plyometrics

Plyometrics: It’s a type of exercise training that uses speed and force of different movements to
build muscle power. Plyometrics training can improve your physical performance and ability to
do different activities ( it’s a quick shortening and lengthening of muscles).

Plyometrics can include different types of exercises, like pushups, throwing, running, jumping, and
kicking. Athletes often use plyometrics as part of their training, but anyone can do these workouts.
People who are in physical rehab after an accident or injury use plyometrics to get back into good
shape and physical function.

If you’re in good shape and looking to ramp up your workout, you may enjoy the challenge of
plyometrics. It's a great way to train if you’re into high-impact sports that involve a lot of running or
jumping, like tennis, skiing, or basketball.

When you're getting started, work with an experienced trainer who can show you how to safely jump
and land. Start slow and low. Mix a few plyometric moves into your regular workout.

Because plyometrics is high-impact and intense exercise, check with your doctor first if you aren't
active now or if you have any health problems. Plyometrics isn’t the workout for you if you don't like
to sweat or are just looking to strengthen your core.

Intensity of Plyometrics

This workout uses maximum power to strengthen your muscles. The moves are quick and
explosive, so prepare to use a lot more energy than you do in a typical strength training session.

Areas Plyometrics Targets

Core: No. This workout doesn’t specifically target your core.

Arms: No. Most plyometric workouts don't target your arms. But if you want to work them, you
can add upper-body moves, like medicine ball throws and plyometric pushups.

Legs: Yes. Expect your legs to get in great shape from all the jumping and hopping.

Glutes: Yes. Moves like jump squats fire up your glutes to make them stronger.

Plyometrics Workout Type

Flexibility: Yes. This workout is based on a combo of contracting your muscles and stretching them,
which is great for flexibility.
Aerobic: No. It isn’t considered an aerobic workout, but if you repeat your jumps without pausing,
for about 30-60 seconds at a time, your heart rate will go up.

Strength: Yes. This workout is all about boosting your muscle power.

High-impact: There’s a lot of high-impact jumping and hopping.