Presentation on theme: "Basics of Resistance Training"— Presentation transcript:
1Basics of Resistance Training Chapter 9Basics of Resistance Training
2Lesson 1Resistance 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 Reduces risk of osteoporosis Reduce body fat and increase lean body mass Increases muscular endurance Slows the aging process
3Muscular 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 weightRelative 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 fatigueRelative muscular endurance-max number of time you can repeatedly perform a resistance activity in relation to your body weight.Resistance training means putting more stress, in the form of weight or resistance, on a muscle than it is accustomed to handling.Progressive Resistance-cont. systematic increase of muscle workload by the addition of more weight or resistance
4Weight training – general term refers to use of weights Weight lifting – competitive sport designed to build power and strengthBodybuilding – refers to competitive sport building muscle size & shape most importantStrength 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.
5Lesson 2 Your Muscles and Their Functions Types of Muscles
6Muscles Fibers-receives nerve signals Muscle hyperlasia- an increase in the number of muscle fibers Hypertrophy-a thickening of existing muscles fibers Microtears- microscopic rips in the muscle fiber and surrounding muscles Why are most men stronger that women? Men have more than women Each fiber has more potential for strength Male hormone - Testosterone
14How & why muscles grow An increase in the number of muscle fibers. Muscle HyperplasiaAn increase in the number of muscle fibers.Muscle HypertrophyA thickening of existing muscle fibers, not to an increase in their number.Testosterone- chemical produced by the body that plays an important role in building muscle
15How and why muscles get stronger HeredityFast-twitchSlow-twitchMuscle SizeNerve FunctionOther factorsConsistent training habitsLevel of strengthTraining IntensityLength of your program-Level of strength-Training Intensity
16Osteoporosis- a bone disease that causes decreased bone mass and density. Muscle Tone- muscle firmness and definition.
17Resistance-Training Equipment and Gear Free WeightsSpotterWeight machinesExercise BandsPlyometric ExerciseCallisthenic ExerciseGlovesBelts