Get the free Resistance Training Program - Bede Polding College

Students Name: Teachers Name: Assessment Task for Stage 5: Year 9 Subject: Physical Activity and Sports Studies Task: Resistance Training Program * Assessment Task No. 2 Due Date: Term 3 Week 7 2015

How to fill out resistance training program

How to fill out a resistance training program:

1. Determine your fitness goals: Before starting a resistance training program, it's important to identify what you want to achieve. Are you looking to build muscle, increase strength, or improve overall fitness? Clearly defining your goals will help guide your program design.
2. Assess your current fitness level: It's crucial to assess your current fitness level to determine your starting point. This can include evaluating your strength, flexibility, endurance, and any prior injuries or limitations. This assessment will provide a baseline for tracking progress and ensure your program is appropriately challenging.
3. Choose the right exercises: Select exercises that target your desired muscle groups and align with your goals. Consider utilizing compound exercises that work multiple muscle groups simultaneously, as well as isolation exercises that target specific muscles. Additionally, include exercises for all major muscle groups to maintain balanced overall strength.
4. Determine the appropriate sets and reps: The number of sets and repetitions performed during each exercise will depend on your goals and current fitness level. Generally, beginners may start with 1-2 sets of 10-15 reps, while those more experienced may perform 3-5 sets of 6-12 reps. Adjust the sets and reps based on your progress and individual needs.
5. Decide on rest periods: Rest periods between sets are crucial for muscle recovery and adaptation. Typically, 1-2 minutes of rest is sufficient for most resistance exercises. However, certain training techniques, such as high-intensity interval training, may require shorter rest periods for maximizing cardiovascular fitness.
6. Determine training frequency: Determine how often you plan to train each week. This will depend on factors such as your schedule, recovery ability, and overall fitness level. Beginners may start with 2-3 resistance training sessions per week, allowing for adequate rest days in between. Advanced individuals may train more frequently, but always prioritize rest and recovery.
7. Gradually increase intensity: As you progress with your resistance training program, gradually increase the weight or resistance used. This progressive overload ensures ongoing adaptation and prevents plateauing. Over time, you may need to modify exercises, add variations, or increase resistance to further challenge your muscles.

Who needs a resistance training program:

1. Athletes: Resistance training is essential for athletes looking to improve their performance in specific sports. It helps enhance strength, power, agility, and overall athletic performance. Customized training programs can be designed based on the demands of each sport.
2. Fitness enthusiasts: Individuals who want to improve their overall fitness, body composition, and strength can greatly benefit from resistance training. It helps increase lean muscle mass, boost metabolism, and improve overall body composition. Additionally, resistance training can enhance bone health and reduce the risk of osteoporosis.
3. Older adults: Resistance training is particularly important for older adults as it helps combat age-related muscle loss (sarcopenia) and maintains functional strength. It improves balance, reduces the risk of falls, promotes independence, and enhances overall quality of life.
4. Rehabilitation purposes: Resistance training can be utilized as part of rehabilitation programs to recover from injuries, surgery, or manage chronic conditions. It helps rebuild strength, regain range of motion, and improve functionality.

Remember, it's always advisable to consult with a qualified fitness professional or exercise physiologist to tailor a resistance training program to your specific needs and ensure proper form and technique.

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What is resistance training program?

Resistance training program is a type of exercise that involves working against a resisting force, such as weight lifting or using resistance bands, to build muscle strength and endurance.

Who is required to file resistance training program?

Individuals or organizations who provide resistance training programs are typically required to file the necessary documentation.

How to fill out resistance training program?

To fill out a resistance training program, you need to include detailed information about the exercises, sets, repetitions, and any additional workout instructions.

What is the purpose of resistance training program?

The purpose of a resistance training program is to improve muscle strength, endurance, and overall physical fitness.

What information must be reported on resistance training program?

Information such as exercises, sets, repetitions, weight used, frequency, and any modifications made to the program.