1. Chapter 9 Basics of Resistance Training

2. Lesson 1 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

3. Muscular Strength and Endurance 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. Muscular Endurance – the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue

4.  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.

5. Lesson 2 Your Muscles and Their Functions  Types of Muscles

6. Muscles Fibers Why are most men stronger that women? Men have more than women Each fiber has more potential for strength Male hormone - Testosterone

7. Connective Tissues Ligaments & Tendons

8. Cartilage & ACL/PCL

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

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

11. Types of Muscle Contractions Contraction – shortening of the muscles Extension – stretching of the muscles Dynamic contraction (isotonic) moving Static (isometric) Little to no movement

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

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

14. How & why muscles grow 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.

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