Resistance Training SHMD 139 5/8/2013

Resistance Training Means using any form of resistance to place an increased load on a muscle or muscle group. Resistance training can be done to develop: Muscular endurance, strength, muscle size or power; by manipulating: reps, sets, speed of movement & the recovery period.

Benefits of Resistance Training Develop strong bones – increase bone density & reduces the risk of osteoporosis. Control your weight – body burns calories more efficiently. Build muscle – protect your joints from injury, maintain flexibility, & helps you remain independent as you age. Boost your stamina – you won't fatigue as easily. Improves your sense of wellbeing – training can boost your self-confidence, improve your body image and reduce the risk of depression. Get a better night's sleep – people who regularly take part in a strength training program are less likely to have insomnia.

Safety Considerations Proper technique. Start slowly. Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury. Control the weights at all times – don’t throw them up and down or use momentum to ‘swing’ the weights through their range of motion.

FITT Beginner Frequency: 3x per week. Intensity: 60 – 70% of 1RM. Time: 45 minutes Type: 8 - 10 exercises that work the major muscle groups of the body.

Resistance Training Muscle endurance: Strength training: Power: high reps (12-20), low sets (2-3), low weights. Strength training: low reps (1-5), high sets (2-6), heavy weights. Power: low reps (1-5), high sets (2-6), heavy weights, performed at speed.

Resistance Training Methods Free weights (barbells & dumbbells)

Resistance Training Methods Resistance machines Cable machines

Resistance Training Methods Medicine balls

Resistance Training Methods Gravity Plyometrics

Resistance Training Methods Resistance bands Circuit training

Resistance Training Methods Water

Circuit Training A series of exercises arranged in a specific order & performed 1 after the other 8-12 exercises set out, each muscle group is worked Each exercise performed for a certain number of reps or a set time period Exercise both upper & lower body, therefore don’t place exercises for the same muscle group after each other, as it will cause fatigue Used to develop: Muscular endurance – work flat out for 30 seconds at each station, or Aerobic fitness – 45 seconds, with slower speed of movement

Adaptations to Resistance Training Increase in muscle size (hypertrophy) Increase in strength of ligaments & tendons Increase in bone density Improved nervous system function Decreased body fat Improved body composition Improved posture Less risk of injury

Revision Questions Discuss some of the benefits of resistance training? 8 What are some safety considerations of resistance training? 6 What FITT principles should an individual follow if they are just starting to perform resistance training? 4