Lednum

My study blog

Weight Training

Posted by lednum on September 24, 2006

includes

-isotonic exercises in which you move the weight through the range of movement required. In a shoulder press you move from a short bent arm to a fully straight out arm. Useful for developing dynamic strength.

-isotonic exercises in which you hold and resist against the weight. Isometric exercises are less common than isotonic. They are useful on occassion for developing static strength. One example is holding a press-up position close to the ground for a number of seconds, and so resisting against own body weight.

-free-standing weights and weight machines can be used for both isotonic and isometric exercises.

Venue

-indoor: weight machines tend to be located in specially designed fitness suites; free standing weights can often be used in a gymnasium or practice hall.

Benefits

-develop both general and specific muscles

-develops muscular endurance as well as strength and power.

-straight forward to calculate personal exercise, values for exercises (e.g 40% to 50% of your maximum single lift if based on sets and repititions for muscular endurance)

in a general muscular endurance exercise, values for shoulder press could be 2 sets of 20 reps at 25kg.The same exercise could use values of 1 set of 15 repititions at 45kg if it was being used as a part of a strength-or power-based circuit. This figure could be calculated on 80% of a maximum single lift.

-progressive overload achieved by increasing weight (intensity) or by increasing reps (frequency)

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