1. Resistance Training
SHMD 139
5/8/2013

2. 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.

3. 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.

4. 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.

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

6. 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.

7. Resistance Training Methods
Free weights (barbells & dumbbells)

8. Resistance Training Methods
Resistance machines
Cable machines

9. Resistance Training Methods
Medicine balls

10. Resistance Training Methods
Gravity
Plyometrics

11. Resistance Training Methods
Resistance bands
Circuit training

12. Resistance Training Methods
Water

13. 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

14. 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

15. 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