Chapter 9Chapter 9Basics of Resistance Basics of Resistance

TrainingTraining

Lesson 1Lesson 1

Resistance Training or Strength TrainingResistance Training or Strength Training

-using free weight-using free weight

-weight machines-weight machines

-elastic bands-elastic bands

-your own body weight-your own body weight

Benefits (page 246 figure 9.1)Benefits (page 246 figure 9.1)

builds/tones musclesbuilds/tones muscles

improves metabolismimproves metabolism

increases the strength of increases the strength of muscles/tendons/ligaments/bonesmuscles/tendons/ligaments/bones

Muscular Strength and EnduranceMuscular Strength and Endurance

Muscular Strength- Muscular Strength- the maximum amount the maximum amount of force a muscle or muscle group can exert of force a muscle or muscle group can exert against an opposing force.against an opposing force.

Absolute muscular strength Absolute muscular strength -maximum force -maximum force you are able to exert regardless of size, age, or you are able to exert regardless of size, age, or weightweightRelative muscular strength Relative muscular strength - maximum force - maximum force you are able to exert in relation to your body you are able to exert in relation to your body weight.weight.

Muscular Endurance Muscular Endurance – the ability of the same – the ability of the same muscle or muscle group to contract for an extended muscle or muscle group to contract for an extended period of time without undue fatigueperiod of time without undue fatigue

Weight trainingWeight training – general term refers to use of – general term refers to use of weightsweights

Weight lifting Weight lifting – competitive sport designed to – competitive sport designed to build power and strengthbuild power and strength

Bodybuilding Bodybuilding – refers to competitive sport – refers to competitive sport building muscle size & shape most importantbuilding muscle size & shape most important

Strength training or muscle conditioning Strength training or muscle conditioning – – refers to training done by athletes in competitive refers to training done by athletes in competitive sports.sports.

RehabilitationRehabilitation-refers to the use of resistance -refers to the use of resistance exercises to recover from a muscle or bone injury.exercises to recover from a muscle or bone injury.

Lesson 2 Lesson 2 Your Muscles and Their FunctionsYour Muscles and Their Functions

Types of MusclesTypes of Muscles

Muscles FibersMuscles FibersWhy are most men stronger that women?Why are most men stronger that women?

Men have more than womenMen have more than womenEach fiber has more potential for strengthEach fiber has more potential for strength

Male hormone - TestosteroneMale hormone - Testosterone

Connective TissuesConnective Tissues

Ligaments & Tendons

Cartilage & ACL/PCLCartilage & ACL/PCL

Fast Twitch Muscle FibersFast Twitch Muscle Fiberspoor blood supply, therefore less poor blood supply, therefore less

oxygenoxygen

Slow Twitch Muscle FibersSlow Twitch Muscle Fibersrich blood supply, therefore more rich blood supply, therefore more

oxygen to the muscle fibersoxygen to the muscle fibers

Types of Muscle Types of Muscle ContractionsContractionsContractionContraction – – shortening of the shortening of the musclesmuscles

ExtensionExtension – – stretching of the stretching of the musclesmuscles

Dynamic Dynamic contraction contraction (isotonic) moving(isotonic) moving

StaticStatic (isometric) (isometric) Little to no Little to no movementmovement

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

Free WeightsFree WeightsAdvantage/DisadvantageAdvantage/Disadvantage

Safety? Time? Cost? Equipment?Safety? Time? Cost? Equipment?

How & why muscles growHow & why muscles grow

Muscle HyperplasiaMuscle HyperplasiaAn increase in the An increase in the numbernumber of muscle of muscle fibers.fibers.

Muscle HypertrophyMuscle HypertrophyA A thickening of thickening of existing muscle existing muscle fibersfibers, not to an , not to an increase in their increase in their number.number.

How and why muscles get strongerHow and why muscles get stronger

-Level of strength-Level of strength

-Training Intensity-Training Intensity

HeredityHeredity– Fast-twitchFast-twitch– Slow-twitchSlow-twitch

Muscle SizeMuscle Size Nerve FunctionNerve Function Other factorsOther factors

– Consistent training habitsConsistent training habits– Level of strengthLevel of strength– Training IntensityTraining Intensity– Length of your programLength of your program