Lesson Structure: Resistance & Gym Supervision BRE206

There are 6 lessons in this course:

1  Types of Resistance Training

• Principles of Resistance Training
• Principles of Exercise; frequency, testing, time, type
• Benefits of Resistance Training
• Types of Resistance Training; Weights, Body Building, Power Lifting, Tubing
• Muscle Contraction
• Isotonic, Concentric, Eccentric, Isokinetic Exercise
• Terminology
• Resistance Training Program Components
• Type of Activity
• Misconceptions about Training
• Major Muscle Groups

2  Equipment and Applications

• Choosing the Best Training Equipment
• Resistance Training Systems; free weights, pin loaded machines, isokinetic, resistance bands
• Design of Fitness Equipment; Exercise Bikes, Rowing Machines, Treadmills, Step Machines, etc.
• Training Variables; repetitions, sets, duration, workload, intensity, training frequency, work out time, etc.
• Overload and Over training
• Stretching
• Warm Up
• Recovery and Cool Down
• Risk Management
• Posture
• Gym Maintenance
• Health and Safety
• Gym Standards

3  Understanding Movements

• Flexibility
• Exercises
• Movement and Muscles; how muscles work, Muscle Fibre, Skeletal Muscle Types,
• Types of Movement; free active, active assisted, active resisted, relaxed passive, forced passive, etc
• Types of Muscle Work
• Types of Muscle Contraction
• Physiological Adaptation
• Muscle Tone

4  Selection of Exercises

• Introduction
• Body Shapes
• Exercises for Different Sports; basket ball, football, track and field, etc
• Problems During Exercise
• Training Response
• Tolerance capacity
• Fatigue
• Recovery
• Training effect (i.e. over compensation)
• Deterioration (i.e. Decay)
• Injury and Ignorance

5  Developing Training Methods

• Training Principles
• Principles for beginner training; intermediate principles and advanced
• Resistance Training Tips
• Training with Your Own Body Weight
• Use of Resistance Training

6  Planning a Program

• Mental State for Training
• Risky Clients
• Fitness Goals
• Length of Training Phases (Cycles)
• Record Results and Make Changes as You Go

Learning Goals: Resistance & Gym Supervision BRE206

• Identify different types of resistance training, the purpose of each, and explain the misconceptions that are commonly held about training.
• Demonstrate a working knowledge of types of resistance training equipment available, its use, care and maintenance and application to training variables and client program needs.
• Recognise correct resistance training form in exercises and apply correct techniques where necessary in demonstrating and instructing.
• Select training methods and programming principles relevant to increasing strength, power, speed, local muscular endurance, cardio vascular endurance and weight loss.
• Outline the training method relevant to increasing strength, cardio vascular efficiency, muscular endurance, physical rehabilitation and programs for sports people.
• Plan and describe elementary circuit or resistance training programs for non risk clients.

Excerpt From The Course

Exercises

There are many types of exercises that can be used in a weight training program. Body builders are constantly trying to design, change existing exercises to give their muscles a workout difference. When you train as often as they do you need to alter your program for psychological variety as well as physical.

When developing a program you need to be aware of the different exercises available to each body part and how to perform them correctly. The different body parts to be trained include the following:

Legs - Quadriceps, Hamstrings, Gluteals and Calf Muscles

Chest - Pectorals

Biceps

Triceps

Shoulders - Deltoids

Back - Lats, Rhomboids

Forearms

Abdominals

For each of these body parts there are many different exercises with different equipment that can be performed.  For example: To train the biceps the following exercise program can be used.

Bicep curls on the machine

Bicep curls with a barbell

Bicep curls with dumbbells (one arm at a time)

Preacher curls

Cable curls

Concentration curls

All of these develop the one area of the body however different portions of the muscle and add variety to the workout. A beginner may do one exercise for biceps whereas a body builder may do 4 - 5 exercises and change them every workout.  It is also important to insure that both the upper and lower parts of the body get equal training time.  If you just work out the upper body the legs will not become stronger. 

Most muscles are organized into opposing pairs. Activating one muscle, results in a pulling motion while activating the opposing muscle results in the opposite movement. When planning a training session, it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joints. For example, follow an overhead press with a lat pull-down exercise. This technique helps ensure good strength balance between opposing muscle groups - which may, in turn, reduce the risk of injury. Sequence the program to exercise the larger muscle groups first, then the smaller muscles. For example, the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If curls are done first, the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. As a result, the trainer cannot do as many repetitions with as much weight as he normally could in the lat pull-down. The latissimus dorsi muscles will not be overloaded and, as a result, they may not benefit very much from the workout.

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