Resistance Training

Resistance Training SHMD 139 5/8/2013

Resistance Training • Means using any form of resistance to place an increased load on a muscle or muscle group. • Resistance training can be done to develop: • Muscular endurance, strength, muscle size or power; • by manipulating: reps, sets, speed of movement & the recovery period.

Benefits of Resistance Training • Develop strong bones– increase bone density & reduces the risk of osteoporosis. • Control your weight– body burns calories more efficiently. • Build muscle – protect your joints from injury, maintain flexibility, & helps you remain independent as you age. • Boost your stamina – you won't fatigue as easily. • Improves your sense of wellbeing– training can boost your self-confidence, improve your body image and reduce the risk of depression. • Get a better night's sleep – people who regularly take part in a strength training program are less likely to have insomnia.

Safety Considerations • Proper technique. • Start slowly. • Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury. • Control the weights at all times – don’t throw them up and down or use momentum to ‘swing’ the weights through their range of motion.

FITT • Beginner • Frequency: 3x per week. • Intensity: 60 – 70% of 1RM. • Time: 45 minutes • Type: 8 - 10 exercises that work the major muscle groups of the body.

Resistance Training • Muscle endurance: • high reps (12-20), low sets (2-3), low weights. • Strength training: • low reps (1-5), high sets (2-6), heavy weights. • Power: • low reps (1-5), high sets (2-6), heavy weights, performed at speed.

Resistance Training Methods • Free weights (barbells & dumbbells)

Resistance Training Methods • Resistance machines • Cable machines

Resistance Training Methods • Medicine balls

Resistance Training Methods • Gravity • Plyometrics

Resistance Training Methods • Resistance bands • Circuit training

Resistance Training Methods • Water

Circuit Training • A series of exercises arranged in a specific order & performed 1 after the other • 8-12 exercises set out, each muscle group is worked • Each exercise performed for a certain number of reps or a set time period • Exercise both upper & lower body, therefore don’t place exercises for the same muscle group after each other, as it will cause fatigue • Used to develop: • Muscular endurance – work flat out for 30 seconds at each station, or • Aerobic fitness – 45 seconds, with slower speed of movement

Adaptations to Resistance Training • Increase in muscle size (hypertrophy) • Increase in strength of ligaments & tendons • Increase in bone density • Improved nervous system function • Decreased body fat • Improved body composition • Improved posture • Less risk of injury

Revision Questions • Discuss some of the benefits of resistance training? 8 • What are some safety considerations of resistance training? 6 • What FITT principles should an individual follow if they are just starting to perform resistance training? 4

Resistance Training