Basics of Resistance Training Chapter 9 Basics of Resistance Training

Lesson 1 -using free weight -weight machines -elastic bands Resistance Training or Strength Training -using free weight -weight machines -elastic bands -your own body weight

Benefits (page 246 figure 9.1) builds/tones muscles improves metabolism increases the strength of muscles/tendons/ligaments/bones Reduces Body Fat, Type 2 Diabetes & Stress Slows aging process

Muscular Strength and Endurance 1. Muscular Strength- the maximum amount of force a muscle or muscle group can exert against an opposing force. Absolute muscular strength -maximum force you are able to exert regardless of size, age, or weight Relative muscular strength - maximum force you are able to exert in relation to your body weight. 2. Muscular Endurance – the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue Relative Muscular Endurance-maximum number of times you can repeatedly perform a resistance activity in relation to your body weight

5 components of progressive resistance training Weight training – general term refers to use of weights Weight lifting – competitive sport designed to build power and strength Bodybuilding – refers to competitive sport building muscle size & shape most important Strength training or muscle conditioning – refers to training done by athletes in competitive sports. Rehabilitation-refers to the use of resistance exercises to recover from a muscle or bone injury.

Lesson 2 Your Muscles and Their Functions Types of Muscles Involuntary Attached to bones that cause body movement Work together to produce 2 opposing actions Responsible for movements of the internal organs

Muscles Fibers receive a signal from the brain, carried by the nerves Muscles Fibers receive a signal from the brain, carried by the nerves. Why are most men stronger that women? Men have more than women Each fiber has more potential for strength Male hormone - Testosterone

Fast Twitch Muscle Fibers poor blood supply, therefore less oxygen

Slow Twitch Muscle Fibers rich blood supply, therefore more oxygen to the muscle fibers

Types of Muscle Contractions Skeletal muscles work together to produce 2 complementary or opposing actions: contraction & extension. (Concentric) Contraction – shortening of the muscles (Eccentric) Extension – lengthening of the muscles Dynamic contraction (isotonic) moving Static (isometric) Little to no movement

Cartilage (cushions between bones) ligaments– connect bone to bone (examples-ACL/PCL Tendons – attach muscles to bone (Achilles tendon)

Connective Tissues Ligaments & Tendons

How & why muscles grow An increase in the number of muscle fibers. Muscle Hyperplasia An increase in the number of muscle fibers. Muscle Hypertrophy A thickening of existing muscle fibers, not to an increase in their number.

How and why muscles get stronger Heredity Fast-twitch Slow-twitch Muscle Size Nerve Function Other factors Consistent training habits Level of strength Training Intensity Length of your program

Why muscles get sore Micro tears – microscopic rips in the muscle fiber or surrounding tissue During intense workouts, muscle may not receive oxygen it needs. Waste products build up around the muscles during intense workouts creating more pressure on the sensory nerves.

To treat muscle soreness Perform a proper warm-up & cool-down Do a lighter workout Drink plenty of water Give muscles time to repair themselves

What is the main difference? Easier? Safer? Works both R/L?

Free Weights Advantage/Disadvantage Safety? Time? Cost? Equipment?

Lesson #3 Resistance-Training Myths Myth#1 Bulky Muscles Females who lift weights will develop big, bulky muscles. Hint: Testosterone

Myth #2 Strength Females muscles will not develop increased strength Myth #2 Strength Females muscles will not develop increased strength. *Osteoporosis

Myth #3 Children and Teens Weight training is harmful to the growth and development *Type 2 diabetes

Myth #4 Older Adults Older Adults should avoid weight training Myth #4 Older Adults Older Adults should avoid weight training *improves mobility & independence

Myth #5 Bodybuilders With enough time and effort, anybody can be a world-class bodybuilder or power weight lifter *heredity

Myth #6 Muscle and Fat Muscle can turn to fat if a person stops lifting weights Hint: calories

Myth #7 Muscles and Flexibility Resistance training will limit my flexibility *important to stretch after workout

Myth #8 Muscles and Skill-Related Fitness Larger muscles will hinder athletic performance *core strength and coordination