 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.
 Constant
 Accommodating
 Variable
Resistance
Types of Resistance Training
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
Free Weights
 Medicine Ball
 Cable Machines

Constant Resistance Exercises
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

Accommodating
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 Types
 Cams and Levers
 Chains and Rubber Band Resistance
Variable Resistance

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.
Cams and Levers






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.
Chains and Rubber Bands

Chains http://www.youtube.com/watch?v=xjgWn60nF8

Bands http://www.youtube.com/watch?v=ig8gfN
Vmd4E
Video Example

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.
Personal Training 101
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 age vs. Chronological age
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.

Training Intensity