designing resistance training programs n enables clients to engage in physically active leisure-time...

Designing Resistance Designing Resistance Training ProgramsTraining Programs Enables clients to engage in physically Enables clients to engage in physically

active leisure-time pursuits, active leisure-time pursuits, Perform activities of daily living more Perform activities of daily living more

easily, easily, Maintain functional independence later Maintain functional independence later

in life.in life.

Resistance TrainingResistance Training

Primary outcome of weight resistance Primary outcome of weight resistance training is improved strength and training is improved strength and muscular endurance.muscular endurance.

However a number of health benefits However a number of health benefits are also derived from this form of are also derived from this form of exercise.exercise.

Benefits of Resistance TrainingBenefits of Resistance Training

Resistance exercise builds bone mass, Resistance exercise builds bone mass, thereby counteracting the loss of bone thereby counteracting the loss of bone mineral (osteoporosis) and risk of falls mineral (osteoporosis) and risk of falls as one ages.as one ages.

Benefits of Resistance TrainingBenefits of Resistance Training

It also lowers blood pressure in It also lowers blood pressure in hypertensive individuals, hypertensive individuals,

Reduces body fat levels, Reduces body fat levels, And may prevent the development of And may prevent the development of

low back syndrome.low back syndrome.

Effects of Resistance TrainingEffects of Resistance Training

Morphological FactorsMorphological Factors:: Muscle hypertrophy due to increase in Muscle hypertrophy due to increase in

contractile proteins, number and size of contractile proteins, number and size of myofibrils, connective tissues, and size myofibrils, connective tissues, and size of type II muscle fibers.of type II muscle fibers.


No change in relative amounts of Type I No change in relative amounts of Type I and II muscle fibers.and II muscle fibers.


Little or no change in the number of Little or no change in the number of muscle fibers (<5%).muscle fibers (<5%).


Increase in size and strength of Increase in size and strength of ligaments and tendons.ligaments and tendons.


Increase in bone density and bone Increase in bone density and bone strength.strength.


Increase in muscle capillary density.Increase in muscle capillary density.


Neural factors:Neural factors: Increase in motor unit activation and Increase in motor unit activation and

recruitment.recruitment.


Increase in discharge frequency of Increase in discharge frequency of motorneurons.motorneurons.


Decrease in neural inhibitions.Decrease in neural inhibitions.


Biochemical Factors:Biochemical Factors: Minor increase in ATP and CP stores.Minor increase in ATP and CP stores.


Minor increase in activity of creatine Minor increase in activity of creatine phosphokinase (CPK), myosin ATPase, phosphokinase (CPK), myosin ATPase, and myokinase.and myokinase.


Decrease in mitochondrial volume Decrease in mitochondrial volume density.density.


Increase in testosterone, growth Increase in testosterone, growth hormone, IGF, and catecholamines hormone, IGF, and catecholamines during resistance training exercises.during resistance training exercises.


Little or no change in body weight.Little or no change in body weight.


Increase in fat-free mass.Increase in fat-free mass. Decrease in fat mass and relative body Decrease in fat mass and relative body

fat.fat. Improved bone health.Improved bone health.


Structural changes in muscle fibers Structural changes in muscle fibers account for a large portion of the account for a large portion of the strength gains resulting from resistance strength gains resulting from resistance training.training.

Absolute hypertrophy varies between Absolute hypertrophy varies between men and women, whereas relative men and women, whereas relative hypertrophy is similar.hypertrophy is similar.

designing resistance training programs n enables clients to engage in physically active leisure-time...

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