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

2. 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.

3. 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

4. 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.

5. 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

6. 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.

7. 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

8. 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.