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Meet the New Graduate Students

Dean Stulz. Dean, from Dilworth, Minnesota, received his B.S. in fitness and sport science from Moorhead State University in February, 1995. He is interested in all sports, especially football and baseball. His hobbies include hunting, fishing, and a variety of sports. His master's thesis may involve an EMG study, as he is interested in muscle physiology.

Lloyd Hilgart, Jr. Lloyd received his bachelor's degree in physical education from SCSU in the spring of 1995. When he isn't in the lab, he enjoys fishing and listening to Rev 105. He grew up and graduated from high school in Elk River. "My career interests and thesis topics are still up in the air, which is typical of an unmarried guy."

Tyler Gibson. Tyler is originally from Portland, Oregon. He received two bachelor degrees from Oregon State University, one in pre-physical therapy and one in psychology. He was married in July of 1995. He and his wife Korlyn are expecting their first child sometime in September, 1996. Tyler's interests include basketball, baseball, and motorcycle racing.

Sean Goldsworthy. A 1990 graduate from Minnetonka High School, Sean earned his B.A. in sports science/sports medicine from St. Olaf in 1994. He served as a student trainer as well as played baseball and hockey for four years. His interests include sports, specifically coaching. He's currently the assistant coach for the St. Cloud Tech Tigers hockey team. Sean hopes some day to teach and coach college hockey.

OUR GRATITUDE

The staff and students at the HPL would like to thank the following people for their contributions to the Adult Fitness Program in 1995:

Allan and Mary Andreotti David and Nancy Bacharach Carol Brink Ray and Phyllis Collins Michael and Kathy Drahuschak Dennis and Anne Fields James and Marcella Gammell Curtis and Betty Ghylin John Grogan Abdalla and Earleen Hanafy

Jeffrey and Kim Holmberg Randall L. Jensen Rick and Carol Jones Lee and Marlene Kasper John M. and Doris Kelly Ken and Sally Kelsey Louis Krippner David and Barbara Kunze Tom and Mille Lembeck Roger and Rosie Moran Ruth Nearing Harry Olson, Jr. Frank and jean Osendorf John and Carole Pike Judith M. Seitz Les and Eva Sova Glenn and Nancy Street

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Getting Started in Resistance Training by Jamie Jerdee

When you begin planning a resistance program you must first determine what your goals are and what you hope to accomplish. Resistance training programs can be designed to increase muscle strength, muscle size and/or muscle endurance. Any resistance training program will, at least initially, result in increases in all three components. Beginners with little or no experience in weight training will make remarkable gains as long as the program allows for gradual, consistent increases in the workload.

The overload principle is the basis of all training programs. This means the muscle to be developed must be overloaded, or forced to work harder than it is accustomed to. Once your muscles adjust to a workload, it is no longer an overload. The workload must be increased as the muscle adapts.

A repetition is defined as the number of times a certain exercise is performed uninterrupted. The number of repetitions that should be performed is dependent on what aspect of muscular fitness you want to develop. The range of repetitions is 1-5, 6-12, and 20-50 for muscular strength, muscular size, and muscular endurance, respectively.

A set is the number of times the specified number of repetitions is completed for a single exercise. For strength development the optimum number of sets is 4-8; to develop muscular size, 3-6 sets; and for muscular endurance, 2-4 sets. The amount of rest between sets also varies with the goal of your program. Rest periods for strength building programs should be from 2-4 minutes, 1-2 minutes to build muscle size, and 30-90 seconds to enhance muscle endurance.

The amount of resistance to use is also dependent on what aspect of muscular fitness you want to develop, as well as the number of repetitions and sets performed. If strength is the focus, then high resistance (85-100% of your maximal resistance for one repetition, or 1 RM) is the most effective. Muscular endurance is created by using lighter weights (50- 70% of l RM). If your focus is to develop muscle size, another variable to consider is the number of exercises performed. Many beginners make the mistake of doing too many exercises too soon.

For beginners, one exercise per major muscle group is sufficient. More than this can lead to overtraining and cause a slowing or cessation of progress. Following this rule of thumb will result in 8-12 basic exercises per training session. (Continued on the next page)

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