Presentation on theme: "Chapter 9 Basics of Resistance Training. Lesson 1 Resistance Training or Strength Training -using free weight -weight machines -elastic bands -your own."— Presentation transcript:
Chapter 9 Basics of Resistance Training
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 Reduces risk of osteoporosis Reduce body fat and increase lean body mass Increases muscular endurance Slows the aging process
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 Relative 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
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.
Lesson 2 Your Muscles and Their Functions Types of Muscles
Muscles 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
Connective Tissues Ligaments & Tendons
Cartilage & ACL/PCL
Fast Twitch Muscle Fibers poor blood supply, therefore less oxygen
Slow Twitch Muscle Fibers rich blood supply, therefore more oxygen to the muscle fibers
Types of Muscle Contractions Contraction – shortening of the muscles Extension – stretching of the muscles Dynamic contraction (isotonic) moving Static (isometric) Little to no movement
What is the main difference? Easier? Safer? Works both R/L?
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. Testosterone- chemical produced by the body that plays an important role in building muscle
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
Osteoporosis- a bone disease that causes decreased bone mass and density. Muscle Tone- muscle firmness and definition.