Basic Concepts of Resistance Training

Training variables and their definition

All variables listed below are those that are manipulated to achieve different goals in each period and phase.

Repetitions: 1 Rep is the number of times you perform an entire movement of a particular exercise

Sets: Is a group of total reps

Load: Its the weight you use in a particular exercise

To determine the load you will use in exercises, you must know the maximum weight you can lift only once, called 1 RM (repetition maximum).

Choose a weight than you can lift about 1-10 times or reps; you must be able to lift the weight the number of reps suggested but not be able to lift it more than 10 times.

The exercise you will do is called a chest press, shown in the following image. (Lowering and raising the dumbbells by bending your elbows.)

Now, fill the following chart to determine your 1RM.

"One-rep max" is your 1 RM and the percentages are the weight you will use in a particular exercise.

There are different types of muscles, but the ones we control, as the name suggests, are attached to bones by ligaments and tendons and are called skeletal muscles. Skeletal muscles make up 40% of our total body weight.

Without going into too much detail about how muscles produce movement, the basic explanation is the following. A muscle originates or attaches itself to a bone. The part of the muscle that determines which bone will move when it contracts is called the insertion. Depending on where the muscle inserts in a bone, when it contracts it will pull the bone toward its origin.

Muscles are composed of many muscle fibers. Each fiber has its own nerve and when the brain sends a signal it contracts. To move an entire muscle every nerve ending must act together.

Each muscle fiber is composed of distinct characteristics. There are three types of muscle fibers. To perform different exercises some fibers are activated and others are not.

Your goal and the training you perform will develop a specific group of fibers making them more efficient.

The following table explains the different muscle fibers and their function.

Simple Human Body Anatomy

The following image shows a simplified view of the human body and the muscles you will use in the exercises.

Shoulder & Deltoid muscle

Arm & Biceps muscle

Forearm

Thighs

Legs

Feet

Abdominals

Buttocks

Back

Triceps

Head & Neck

Nota: The abdominals and the back are your core muscles and will be target of the Balance exercises.

The following images show positions and their correct anatomic name. The names will be used in the instructions for each exercise.

Reference Positions

Heel

Metatarsals

Phalanges

Prone: On your belly

Supine: On your back

Leaning on your metatarsals or the balls of your feet

Leaning on your phalanges or your tiptoes

Rest: Is the time in between sets and exercises

Tempo: Is the velocity in which each movement is performed.

These two postures are the correct position of how your back should look while performing exercise. You can practice in front of a mirror first and without dumbbells to acquire this adequate posture. With practice your body will automatically adopt the correct posture in each exercise.

Introduction to Exercise

Cool-down

Warm-up