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Designing Resistance Training Programs

Designing Resistance Training Programs. Enables clients to engage in physically active leisure-time pursuits, Perform activities of daily living more easily, Maintain functional independence later in life. Resistance Training.

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Designing Resistance Training Programs

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  1. Designing Resistance Training Programs • Enables clients to engage in physically active leisure-time pursuits, • Perform activities of daily living more easily, • Maintain functional independence later in life.

  2. Resistance Training • Primary outcome of weight resistance training is improved strength and muscular endurance. • However a number of health benefits are also derived from this form of exercise.

  3. Benefits of Resistance Training • Resistance exercise builds bone mass, thereby counteracting the loss of bone mineral (osteoporosis) and risk of falls as one ages.

  4. Benefits of Resistance Training • It also lowers blood pressure in hypertensive individuals, • Reduces body fat levels, • And may prevent the development of low back syndrome.

  5. Effects of Resistance Training • Morphological Factors: • Muscle hypertrophy due to increase in contractile proteins, number and size of myofibrils, connective tissues, and size of type II muscle fibers.

  6. Effects of Resistance Training • No change in relative amounts of Type I and II muscle fibers.

  7. Effects of Resistance Training • Little or no change in the number of muscle fibers (<5%).

  8. Effects of Resistance Training • Increase in size and strength of ligaments and tendons.

  9. Effects of Resistance Training • Increase in bone density and bone strength.

  10. Effects of Resistance Training • Increase in muscle capillary density.

  11. Effects of Resistance Training • Neural factors: • Increase in motor unit activation and recruitment.

  12. Effects of Resistance Training • Increase in discharge frequency of motorneurons.

  13. Effects of Resistance Training • Decrease in neural inhibitions.

  14. Effects of Resistance Training • Biochemical Factors: • Minor increase in ATP and CP stores.

  15. Effects of Resistance Training • Minor increase in activity of creatine phosphokinase (CPK), myosin ATPase, and myokinase.

  16. Effects of Resistance Training • Decrease in mitochondrial volume density.

  17. Effects of Resistance Training • Increase in testosterone, growth hormone, IGF, and catecholamines during resistance training exercises.

  18. Effects of Resistance Training • Little or no change in body weight.

  19. Effects of Resistance Training • Increase in fat-free mass. • Decrease in fat mass and relative body fat. • Improved bone health.

  20. Effects of Resistance Training • Structural changes in muscle fibers account for a large portion of the strength gains resulting from resistance training. • Absolute hypertrophy varies between men and women, whereas relative hypertrophy is similar.

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