Basics of Resistance Training

Chapter 9

Benefits of Resistance Training

O Endurance VideoO Resistance Training- a systematic program

of exercise designed to increase an individual’s ability to resist or exert force. O Builds and tones muscleO Increase strength and bone densityO Increase strength in ligaments and tendonsO Increase metabolismO Reduce risk of Type 2 diabetesO Reduce risk of osteoporosis

Muscular Strength and Endurance

O Muscular Strength- the maximum amount of force a muscle or muscle group and exert against an opposing force.

O Absolute muscular strength- the maximum amount of force you are able to exert regardless of size, age, or weight.

O Relative Muscular Strength- the maximum amount of force you are able to exert in relation to your body weight.

Relative Muscular Strength

Jim 130 lbs. /125 lbs.=1.04

Tom 150 lbs./160 lbs.=.93

Relative Muscular Strength

Weight lifted/Body Weight=Relative Muscular Strength

Who has more relative muscular strength?Who has more absolute muscular strength?

Muscular EnduranceO Muscular Endurance- the ability of

the same muscle or muscle group to contract for an extended period of time without undo fatigue.

O Relative Muscular Endurance- the maximum number of times you can repeatedly perform a resistance activity in relation to your body weight.

Progressive ResistanceO According to the overload principle,

to improve muscular strength and endurance, you must first overload the muscle.

O Progressive Resistance- the continued systematic increase of muscle workload by the addition of more weight or resistance.

Progressive Resistance O Weight training- general term applied to using

weights to improve general fitness.O Weight lifting- competitive sport done by

athletes on a specific program to build power and strengthO Weight Lifting Clip

O Bodybuilding- completive sport where muscle size and shape are more important than strength.

Progressive ResistanceO Strength training or Muscle Conditioning- weight

training program done by athletes in competitive sports other than weight lifting.

O Rehabilitation- the use of resistance training to recover from a muscular injury.

Types of MusclesO Cardiac Muscle- special type of striated

tissue that forms the walls of the heart. O Smooth Muscles- muscles responsible for

movements of the internal organs, such as the intestines, the bronchi of the lungs, and the bladder. O involuntary

O Skeletal Muscles- muscles attached to bones that cause body movement.O More than 600O Voluntary

Skeletal Muscle Diagram

Skeletal MusclesO Approximately 2/3 of the muscles in

your body are skeletal musclesO They account for 40% of your body

weightO Work together to produce

complimentary or opposing actionsO Contractions- shortening of the

muscleO Extension- lengthening of the muscle

Muscle ContractionsO Dynamic

O Isotonic contraction- occurs when the resistance force is moveable (barbell).O Concentric- shortenO Eccentric- lengthen

O StaticO Isometric- occurs absent of any

significant movement

Nerves and Muscle Fiber

O Nerves- pathway that carry signal from the brain to the body

O Muscle fiber- specific structure in the muscle that receives this signal.

How and Why Muscles Grow

O Muscle Hyperplasia- an increase in the number of muscle fibers (seen only in some animals, such as cats and dogs)

O Muscle Hypertrophy- a thickening of existing muscle fibers

O Hypertrophy Video Clip

How and Why Muscles Get Stronger

O HeredityO Muscle SizeO Nerve Function (resistance training

improves)O Consistent training habitsO Level of strength (beginners vs.

experienced)O Training IntensityO Length of the Program

Muscle SorenessO Micro tears- microscopic rips in the

muscle fiber and surrounding tissue.O Likely to occur in negative or

eccentric phase, especially when you come down too fast

O Temporary oxygen deprivationO Waste buildup around the tissue

causing pressure

Treating Muscle Soreness

O Proper warm up and cool downO Possible weight reductionO Drink plenty of water O Eat nutritious foodsO Time

Resistance Training Myths

O Females will develop bulky musclesO Females will not develop strengthO Harmful to children and teens (as

young as 5 with supervision)O Older adults should not weight trainO Fat turns into muscle and muscle

turns into fatO Limit flexibilityO Hinder athletic performance

Resistance Training Equipment

O Free weightsO Spotter- a person who is physically

able to assist with the weightO Weight MachinesO Exercise bandsO Plyometric ExercisesO Calisthenics