Forms of Variable Resistance Training

and Personal Training 101

Resistance training was once used by a very small part including a group of elite athletes and weight lifting enthusiasts.

But more recently, resistance training has been more widely used throughout the general population.

Types of Resistance Training

Constant AccommodatingVariable Resistance

Constant

Defined as an unchanging external load throughout the range of motion and is the most poplar form of resistance training.

Simulates real life activity and movements.

Constant exercises may lead to over training if not done correctly.

Constant Resistance Exercises

Free WeightsMedicine BallCable Machines

Accommodating

Accommodating resistance equipment is designed to exert speed controlled or isokinetic resistance throughout the full range of motion.

This can be a mixture of both variable resistance training and constant resistance training.

This includes using bands or chains in an exercise

Variable Resistance

This equipment is designed to alter the resistance that’s put on the targeted muscle throughout the entire range of motion.

VR training is used throughout the entire sports science world including:◦Strength and Conditioning ◦Rehabilitation◦Power Lifting◦Weight Lifting

Variable Resistance

Two Main TypesCams and LeversChains and Rubber Band Resistance

Cams and Levers

Cams and Lever exercises have a fixed resistance load, so the amount of external resistance is varied by changing the length of the moment arm.

Chains and Rubber Bands

Rubber band resistance was primarily used to help patients regains strength after an injury.

Resistance can be increased by increasing the resting length or adding more bands.

Bands also have different resistance strengths.Can be added at the end of free weights to

increase power. Chains can also be added to free weights, but

differ from bands because they add a great deal of weight to the gravitational force.

Very popular among power lifters because of its emphasis on speed, acceleration, and absolute strength.

Video Example

Chains - http://www.youtube.com/watch?v=xj-gWn60nF8

Bands - http://www.youtube.com/watch?v=ig8gfNVmd4E

Personal Training 101

Creating a successful program for beginner, intermediate, and advanced cliental. ◦Training depends on an appropriate overload

without overtraining. ◦Program components that can be changed to

accommodate the client include number of sets and repetitions, percent of one rep max, amount of rest in-between sets, and exercises used.

Training age vs. Chronological age

Training age is more important because it determines the technical ability and how well their body adapts and recovers to the training.

Training age groups◦ Novice = Less than 6 months ◦Intermediate = 6 months -12 months◦Advanced = At least 1 year of training

Training Intensity

Defined as the amount of weight lifted related to the clients maximum ability for a certain number of reps.

This can be altered by increasing or decreasing sets, reps, and percentage of 1 rep max.

Varying training intensity can be vital to continue the success of your client.