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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