What is Resistance Training? Benefits of resistance training Builds and tones muscles Improves metabolism Increases the strength of the tendons, ligaments,

What is Resistance Training?

Benefits of resistance trainingBuilds and tones muscles

Improves metabolism

Increases the strength of the tendons, ligaments, and bones

Reduces body fat

Increases muscular endurance

reduces stress

Slows the aging process

Muscular Strength and Endurance

People with high levels of muscular strength and endurance are able to perform daily tasks more efficiently. There are two types of muscular strength.

Muscular strengthThe maximum amount of force a muscle or muscle group can exert against an opposing force.

Term to Know

Muscular Strength and Endurance

Muscular endurance is measured by the amount of resistance (or weight) and the number of repetitions (or “reps”).

Muscular enduranceThe ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue.

Term to Know

A person who can properly lift 75 pounds for 15 reps has greater muscular endurance than a person of the same gender who can only do 10 reps with the same amount of weight.

How and Why Muscles Grow

Other researchers contend that a person is born with his or her full number of muscle fibers.

Hypertrophy A thickening of existing muscle

fibers

Terms to Know

According to this view, muscle growth is due to hypertrophy.

How and Why Muscles Get Stronger

Lesser factors that influence the development of muscular strength

Consistent training habits

Level of strength

Intensity of training

Length of training

program

Resistance-Training Equipment and Gear

Free weights are called “free” weights because of the unlimited direction and movement capabilities of this equipment.

Free weightsA term applied collectively to dumbbells and

barbells, as well as plates and clips.

Term to Know

Resistance-Training Equipment and Gear

When using free weights, it is vital to have a spotter.

Spotter A partner who can assist with the safe handling of weights

and offer encouragement during a training

session.

Term to Know

Resistance-Training Equipment and Gear

Most weight machines target a single muscle area. They require little or no balance on the part of the user.

Weight machinesMechanical devices that move weights

up and down using a system of cables and

pulleys.

Term to Know

Resistance-Training Equipment and Gear

Exercise bands are a low-cost alternative to free weights and weight machines.

Exercise bandsElastic bands of

tubing made of latex that are used to

develop muscular strength and endurance.

Term to Know

Resistance-Training Equipment and Gear

Many plyometric exercises require jumping, leaping, and bounding.

Plyometric exercisesA quick, powerful

muscular movement that requires the

muscle to be prestretched just

before a quick contraction.

Term to Know

They can place stress on tendons, so they are not recommended for beginners.

Resistance-Training Equipment and Gear

Calisthenic exercises are low-level resistance activities that include such well-known exercises as pull-ups, push-ups, abdominal curl-ups, and jumping jacks.

Calisthenic exercisesExercises that create resistance by using your body weight.

Term to Know

Components of the Workout

A repetition, or rep, is the most basic component of a resistance-training program.

Repetition (rep) One completion of

an activity or exercise.

Term to Know

Components of the Workout

If you do ten push-ups, one right after the other, you have done one set of ten reps.

Set A group of

consecutive reps for any exercise.

Term to Know

Components of the Workout

Every exercise has as its primary target a muscle group within one of the six weight-training “body areas.”

Shoulders Arms Back Chest Abdominals Legs

The Strength-Training Circuit

Circuit training is the most efficient approach to resistance training for all areas of the body.

Circuit training An approach to

resistance training where you rotate

from one exercise to the next in a

particular sequence.

Term to Know

The Basic Resistance Fitness Program

Basic resistance-training goals include:

Strength Hypertrophy Endurance Fitness

and Toning

A program, known as the “basic eight,” can help you achieve these goals.

The Basic Resistance Fitness Program

The basic eight program targets these eight body areas:

ChestBackShoulderBiceps

TricepsThighsCalvesAbdominals

Influences on Flexibility

Flexibility is an important part of health-related fitness.

FlexibilityA joint’s ability to

move through its full range of motion.

Term to Know

What is Flexibility?

Free and smooth range of motion (ROM) is necessary for a healthy functional life.

Range of motion (ROM)

The degrees of motion allowed around a joint.

Term to Know

Different types of joints have different ROM.

Factors Affecting Flexibility

Younger people are usually more flexible than older people, mainly because of a loss of elasticity that comes with aging.

ElasticityThe ability of the

muscles and connective tissues to

stretch and give.

Term to Know

Lower-Back Pain

Good posture habits can reduce stress and strain on your spine and help prevent back injuries.

PostureThe alignment of the body’s muscles and

skeleton as they provide support for

the total body.

Term to Know

Good posture helps to distribute the force of gravity through your body.

Lower-Back Pain

Most poor posture habits relate to static posture.

Static postureThe posture your

body exhibits while in a resting position.

Term to Know

Your body is in a state of static posture when you sit at a computer.

Lower-Back Pain

Dynamic posture includes how you position your body to perform movements such as pushing, lifting, carrying, twisting, and swinging.

Dynamic postureThe posture your

body exhibits while in motion or

preparing to move.

Term to Know

FITT and the Principle of Overload

Improving flexibility means increasing FITT factors to achieve overload.

Never change all four FITT factors at the same time, and don’t change any factor too quickly.

FITT and the Principle of Overload

Stretch at a minimum frequency of three days a week.

It is best to do some stretching daily.

FITT and the Principle of Overload

Exercise care in establishing your intensity needs.

Your goal should be to reach the point where a muscle or connective tissue is stretched just beyond its normal resting state.

You should feel slight discomfort, but no pain.

FITT and the Principle of Overload

The time duration of your stretches should begin at 20 to 30 seconds.

As your ROM increases, try to hold each stretch for 30 to 60 seconds, repeating three times per stretch.

FITT and the Principle of Overload

To improve the flexibility of a particular joint or body area, you need to apply specificity.

That is, do stretches that affect the nerves, muscles, and connective tissues that control movement around a specific joint or body part.

Types of Stretching and Your Flexibility

Static stretching, when done regularly, is safe and effective at increasing the range of motion of the joints you work.

Static stretchingDoing stretches

slowly, smoothly, and in a sustained

fashion.

Term to Know

Types of Stretching and Your Flexibility

Ballistic stretching is not necessary, or even recommended, for health-related fitness.

Ballistic stretchingQuick, up-and-down bobbing movements

in which stretches are held very briefly.

Term to Know

It is used primarily to build components of performance, or skill-related fitness.

Types of Stretching and Your Flexibility

An example of a reflex is a simple knee jerk.

ReflexesThe automatic

responses that your nerves and muscles provide to various

movements.

Term to Know

Types of Stretching and Your Flexibility

Reflex-assisted stretching allows your joints to move more quickly and with more explosive power.

Reflex-assisted stretchingStretching

movements that challenge the

reflexes to adapt.

Term to Know