Designing Resistance Training Programs n Enables clients to engage in physically active leisure-time pursuits, n Perform activities of daily living more easily, n Maintain functional independence later in life.

Resistance Training n Primary outcome of weight resistance training is improved strength and muscular endurance. n However a number of health benefits are also derived from this form of exercise.

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

Benefits of Resistance Training n It also lowers blood pressure in hypertensive individuals, n Reduces body fat levels, n And may prevent the development of low back syndrome.

Effects of Resistance Training n Morphological Factors: n Muscle hypertrophy due to increase in contractile proteins, number and size of myofibrils, connective tissues, and size of type II muscle fibers.

Effects of Resistance Training n No change in relative amounts of Type I and II muscle fibers.

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

Effects of Resistance Training n Increase in size and strength of ligaments and tendons.

Effects of Resistance Training n Increase in bone density and bone strength.

Effects of Resistance Training n Increase in muscle capillary density.

Effects of Resistance Training n Neural factors: n Increase in motor unit activation and recruitment.

Effects of Resistance Training n Increase in discharge frequency of motorneurons.

Effects of Resistance Training n Decrease in neural inhibitions.

Effects of Resistance Training n Biochemical Factors: n Minor increase in ATP and CP stores.

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

Effects of Resistance Training n Decrease in mitochondrial volume density.

Effects of Resistance Training n Increase in testosterone, growth hormone, IGF, and catecholamines during resistance training exercises.

Effects of Resistance Training n Little or no change in body weight.

Effects of Resistance Training n Increase in fat-free mass. n Decrease in fat mass and relative body fat. n Improved bone health.

Effects of Resistance Training n Structural changes in muscle fibers account for a large portion of the strength gains resulting from resistance training. n Absolute hypertrophy varies between men and women, whereas relative hypertrophy is similar.