1. Basics of Resistance Training
Chapter 9
Basics of Resistance Training

2. 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

3. 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

4. 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. 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.

6. 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

7. 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

8. Fast Twitch Muscle Fibers poor blood supply, therefore less oxygen

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

10. 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

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

12. Connective Tissues
Ligaments & Tendons

13. 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.

14. 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

15. 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.

16. 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

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

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

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

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

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

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

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

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

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

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