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

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

 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 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?

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

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.

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