1. Basics of Resistance Training
Chapter 9
Basics of Resistance Training

2. 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

3. 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

4. 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.

5. Lesson 2 Your Muscles and Their Functions
Types of Muscles

6. 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

7. Connective Tissues
Ligaments & Tendons

8. Cartilage & ACL/PCL

9. Fast Twitch Muscle Fibers poor blood supply, therefore less oxygen

10. Slow Twitch Muscle Fibers rich blood supply, therefore more oxygen to the muscle fibers

11. Types of Muscle Contractions
Contraction – shortening of the muscles
Extension – stretching of the muscles
Dynamic contraction (isotonic) moving
Static (isometric) Little to no movement

12. What is the main difference? Easier? Safer? Works both R/L?

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

14. How & why muscles grow An increase in the number of muscle fibers.
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

15. How and why muscles get stronger
Heredity
Fast-twitch
Slow-twitch
Muscle Size
Nerve Function
Other factors
Consistent training habits
Level of strength
Training Intensity
Length of your program
-Level of strength
-Training Intensity

16. Osteoporosis- a bone disease that causes decreased bone mass and density.
Muscle Tone- muscle firmness and definition.

17. Resistance-Training Equipment and Gear
Free Weights
Spotter
Weight machines
Exercise Bands
Plyometric Exercise
Callisthenic Exercise
Gloves
Belts