SHMD 139 5/8/2013 1
Dec 31, 2015
SHMD 1395/8/2013
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Resistance TrainingMeans 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.
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Benefits of Resistance TrainingDevelop 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.
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Safety ConsiderationsProper 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.
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FITTBeginner
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.
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Resistance TrainingMuscle 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.
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Resistance Training Methods
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Resistance Training MethodsResistance machines
Cable machines
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Resistance Training MethodsMedicine balls
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Resistance Training MethodsGravity
Plyometrics
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Resistance Training MethodsResistance bands
Circuit training
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Resistance Training MethodsWater
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Circuit TrainingA 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
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Adaptations to Resistance TrainingIncrease 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
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Revision QuestionsDiscuss 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
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