Transcript Chapter 9 Power Point

Chapter 9
Basics of Resistance Training
Lesson 1
Resistance Training or Strength Training
-using free weight
-weight machines
-elastic bands
-your own body weight
Benefits (page 246 figure 9.1)
builds/tones muscles
improves metabolism
increases the strength of
muscles/tendons/ligaments/bones
Muscular Strength and Endurance
Muscular Strength- the maximum amount
of force a muscle or muscle group can exert
against an opposing force.
Absolute muscular strength -maximum force
you are able to exert regardless of size, age, or
weight
 Relative muscular strength - maximum force
you are able to exert in relation to your body
weight.
Muscular Endurance – the ability of the same
muscle or muscle group to contract for an extended
period of time without undue fatigue
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Weight training – general term refers to use of
weights
Weight lifting – competitive sport designed to
build power and strength
Bodybuilding – refers to competitive sport
building muscle size & shape most important
Strength training or muscle conditioning –
refers to training done by athletes in competitive
sports.
Rehabilitation-refers to the use of resistance
exercises to recover from a muscle or bone
injury.
Lesson 2
Your Muscles and Their Functions
 Types
of Muscles
Muscles Fibers
Why are most men stronger that women?
Men have more than women
Each fiber has more potential for strength
Male hormone - Testosterone
Connective Tissues
Ligaments & Tendons
Cartilage & ACL/PCL
Fast Twitch Muscle Fibers
poor blood supply, therefore less
oxygen
Slow Twitch Muscle Fibers
rich blood supply, therefore more
oxygen to the muscle fibers
Types of Muscle
Contractions
Contraction –
shortening of the
muscles
Extension –
stretching of the
muscles
Dynamic
contraction
(isotonic) moving
Static (isometric)
Little to no
movement
What is the main difference?
Easier? Safer? Works both R/L?
Free Weights
Advantage/Disadvantage
Safety? Time? Cost? Equipment?
How & why muscles grow
Muscle Hyperplasia
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An increase in the
number of muscle
fibers.
Muscle Hypertrophy
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A thickening of
existing muscle
fibers, not to an
increase in their
number.
How and why muscles get stronger
Heredity
– Fast-twitch
– Slow-twitch
 Muscle Size
 Nerve Function
 Other factors
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Consistent training habits
Level of strength
-LevelIntensity
of strength
Training
-Training
Intensity
Length
of your
program