Basics of Resistance Training and Developing Muscular Fitness Power Point 5 Basics of Resistance Training and Developing Muscular Fitness

What is Resistance Training? Resistance training, or strength training, is a systematic program of exercises designed to increase an individual’s ability to resist or exert force. Muscular strength is the maximum amount of force a muscle group can exert against an opposing force.

Benefits of Resistance Training Primary benefits include: Builds and tones muscles Increases strength and density of bones Increases strength of ligaments Reduces body fat and increases lean body mass Secondary benefits include: Helps reduce injury Increase muscular endurance Improves flexibility Helps reduce stress

Types of Muscles Cardiac muscle is a special type of striated tissue that forms the walls of the heart. Smooth muscles are responsible for the movements of the internal organs, such as the intestines, the bronchi of the lungs, and the bladder. Skeletal muscles are muscles attached to bones that cause body movement.

How Muscles Get Stronger Increased strength is usually the main goal of individuals who begin a resistance-training program. With proper training and good nutrition, weight training can and will improve muscle strength. The following factors affect muscle strength as well: Heredity Muscle Size Nerve Function Consistent Training Habits Training Intensity

Treating Muscle Soreness Be sure to perform a proper warm-up and cooldown. If the pain is excessive, you are lifting too much. Reduce the amount of weight and do a lighter workout. Drink plenty of water – before, during, and after a workout. Give muscles time to repair themselves before reworking them.

Setting Goals for Resistance Training Set reasonable goals Establish short and long term goals Identify a variety of short term goals Keep written records Revise goals Think positively

Training Programs Pyramid training is an approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise. Multiple set approach is when the lifter uses the same amount of weight for 3 to 5 sets at a training load of 80-95%. Supersets require the lifter to alternatively perform sets of exercises that train opposing muscles, without resting between sets.