Basics of Resistance Training Chapter 9

Benefits of Resistance Training O Endurance Video Endurance Video O Resistance Training- a systematic program of exercise designed to increase an individual’s ability to resist or exert force. O Builds and tones muscle O Increase strength and bone density O Increase strength in ligaments and tendons O Increase metabolism O Reduce risk of Type 2 diabetes O 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 Jim130 lbs. /125 lbs.=1.04 Tom150 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 Endurance O 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 Resistance O 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 strength O Weight Lifting Clip Weight Lifting Clip O Bodybuilding- completive sport where muscle size and shape are more important than strength.

Progressive Resistance O 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 Muscles O 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 600 O Voluntary

Skeletal Muscle Diagram

Skeletal Muscles O Approximately 2/3 of the muscles in your body are skeletal muscles O They account for 40% of your body weight O Work together to produce complimentary or opposing actions O Contractions- shortening of the muscle O Extension- lengthening of the muscle

Muscle Contractions O Dynamic O Isotonic contraction- occurs when the resistance force is moveable (barbell). O Concentric- shorten O Eccentric- lengthen O Static O 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 Hypertrophy Video Clip

How and Why Muscles Get Stronger O Heredity O Muscle Size O Nerve Function (resistance training improves) O Consistent training habits O Level of strength (beginners vs. experienced) O Training Intensity O Length of the Program

Muscle Soreness O 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 deprivation O Waste buildup around the tissue causing pressure

Treating Muscle Soreness O Proper warm up and cool down O Possible weight reduction O Drink plenty of water O Eat nutritious foods O Time

Resistance Training Myths O Females will develop bulky muscles O Females will not develop strength O Harmful to children and teens (as young as 5 with supervision) O Older adults should not weight train O Fat turns into muscle and muscle turns into fat O Limit flexibility O Hinder athletic performance

Resistance Training Equipment O Free weights O Spotter- a person who is physically able to assist with the weight O Weight Machines O Exercise bands O Plyometric Exercises O Calisthenics