basics of resistance training chapter 9. benefits of resistance training o endurance video endurance...
TRANSCRIPT
Basics of Resistance Training
Chapter 9
Benefits of Resistance Training
O Endurance VideoO Resistance Training- a systematic program
of exercise designed to increase an individual’s ability to resist or exert force. O Builds and tones muscleO Increase strength and bone densityO Increase strength in ligaments and tendonsO Increase metabolismO Reduce risk of Type 2 diabetesO Reduce risk of osteoporosis
Muscular Strength and Endurance
O Muscular Strength- the maximum amount of force a muscle or muscle group and exert against an opposing force.
O Absolute muscular strength- the maximum amount of force you are able to exert regardless of size, age, or weight.
O Relative Muscular Strength- the maximum amount of force you are able to exert in relation to your body weight.
Relative Muscular Strength
Jim 130 lbs. /125 lbs.=1.04
Tom 150 lbs./160 lbs.=.93
Relative Muscular Strength
Weight lifted/Body Weight=Relative Muscular Strength
Who has more relative muscular strength?Who has more absolute muscular strength?
Muscular EnduranceO Muscular Endurance- the ability of
the same muscle or muscle group to contract for an extended period of time without undo fatigue.
O Relative Muscular Endurance- the maximum number of times you can repeatedly perform a resistance activity in relation to your body weight.
Progressive ResistanceO According to the overload principle,
to improve muscular strength and endurance, you must first overload the muscle.
O Progressive Resistance- the continued systematic increase of muscle workload by the addition of more weight or resistance.
Progressive Resistance O Weight training- general term applied to using
weights to improve general fitness.O Weight lifting- competitive sport done by
athletes on a specific program to build power and strengthO Weight Lifting Clip
O Bodybuilding- completive sport where muscle size and shape are more important than strength.
Progressive ResistanceO Strength training or Muscle Conditioning- weight
training program done by athletes in competitive sports other than weight lifting.
O Rehabilitation- the use of resistance training to recover from a muscular injury.
Types of MusclesO Cardiac Muscle- special type of striated
tissue that forms the walls of the heart. O Smooth Muscles- muscles responsible for
movements of the internal organs, such as the intestines, the bronchi of the lungs, and the bladder. O involuntary
O Skeletal Muscles- muscles attached to bones that cause body movement.O More than 600O Voluntary
Skeletal Muscle Diagram
Skeletal MusclesO Approximately 2/3 of the muscles in
your body are skeletal musclesO They account for 40% of your body
weightO Work together to produce
complimentary or opposing actionsO Contractions- shortening of the
muscleO Extension- lengthening of the muscle
Muscle ContractionsO Dynamic
O Isotonic contraction- occurs when the resistance force is moveable (barbell).O Concentric- shortenO Eccentric- lengthen
O StaticO Isometric- occurs absent of any
significant movement
Nerves and Muscle Fiber
O Nerves- pathway that carry signal from the brain to the body
O Muscle fiber- specific structure in the muscle that receives this signal.
How and Why Muscles Grow
O Muscle Hyperplasia- an increase in the number of muscle fibers (seen only in some animals, such as cats and dogs)
O Muscle Hypertrophy- a thickening of existing muscle fibers
O Hypertrophy Video Clip
How and Why Muscles Get Stronger
O HeredityO Muscle SizeO Nerve Function (resistance training
improves)O Consistent training habitsO Level of strength (beginners vs.
experienced)O Training IntensityO Length of the Program
Muscle SorenessO Micro tears- microscopic rips in the
muscle fiber and surrounding tissue.O Likely to occur in negative or
eccentric phase, especially when you come down too fast
O Temporary oxygen deprivationO Waste buildup around the tissue
causing pressure
Treating Muscle Soreness
O Proper warm up and cool downO Possible weight reductionO Drink plenty of water O Eat nutritious foodsO Time
Resistance Training Myths
O Females will develop bulky musclesO Females will not develop strengthO Harmful to children and teens (as
young as 5 with supervision)O Older adults should not weight trainO Fat turns into muscle and muscle
turns into fatO Limit flexibilityO Hinder athletic performance
Resistance Training Equipment
O Free weightsO Spotter- a person who is physically
able to assist with the weightO Weight MachinesO Exercise bandsO Plyometric ExercisesO Calisthenics