RESISTANCE
TRAINING (RT)
PSE4UI
What is it?
• Resistance training can also be called strength
training or weight training.
• It’s the use of resistance to muscular contraction
to build the strength, anaerobic endurance and
size of skeletal muscles.
• Based on the principle that muscles of the body
will work to overcome a resistance force when
required to do so!
Why do it?
• As the body gets introduced to these types of
exercise stresses, it adapts in a variety of ways.
** The body usually adapts to these stresses in
positive ways, but it will always depend on type,
technique, and style of exposure to resistance
training.
• When you do resistance training repeatedly and
consistently in appropriate ways, your body
becomes more efficient in multiple aspects…
Examples of Training
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Resistance Training
Advanced Exercise Prescription
Periodization
Training for Power
Training for Strength
Training for Hypertrophy
Exercise Prescription for Weight Loss
Speed & Agility Training
Youth and Resistance Training
Benefits & Effects (p. 66)
• Increased muscularity or hypertrophy
• Size & efficiency of fast- and slow-twitch fibres
• Body composition with fat-free weight gain
• Increase in resting metabolic rate
• Increased efficiency with motor unit recruitment
• Neural unit efficiency & coordination
• Strength, power, endurance throughout entire joint
• Increased strength of connective and support tissues
• Bone density, ligament & tendon strength, joint
stability
Benefits & Effects (p. 66)
• Increased fuel storage capacity of muscle fibers
• Muscles become more efficient at storing ATP &
glucose storage
• Increases in anaerobic threshold
• Increased blood supply to muscles
• O2 delivery & CO2 removal meaning more efficient CV!
• Specific adaptations to exercised muscles
• Improvement to local joints, power, speed, &
endurance
What does this mean
for youth?
2009 Position Statement from National Strength and
Conditioning Association in the Journal of Strength
and Conditioning Research
• Relatively safe for youth.
• Enhances the muscular strength & power of
youth.
• Improves the cardiovascular risk profile of youth.
• Improves motor skill performance & may
contribute to enhanced sports performance of
youth.
2009 Position Statement from National Strength and
Conditioning Association in the Journal of Strength
and Conditioning Research
• Increases a young athlete’s resistance to sportsrelated injuries!
• Can help improve the psychosocial well-being of
youth.
• Can help promote and develop exercise habits
during childhood and adolescence.
A Few Training
Principles/Goals
• Principle of Overload
• Body must be subjected to greater stresses than accustomed to
see physiological change
• FITT
• Frequency, Intensity, Type, Time
• Importance of Technique
• Muscle activation
• Safe stress exposure & avoiding injuries
• Primary Resistance Training Goals
• Strength & Power
• Hypertrophy
• Muscular Endurance
Growth & Development
• Bone formation and growth.
• Weight-baring forces on the body often exhibits
strengthening of:
• Cartilage
• Ligaments
• Tendons.
• Preventative measure against Osteoporosis
• Strengthens bones via remodeling, benefiting in joint
integrity, stability, & injury prevention
Growth & Development
• Hormonal differences
• Testosterone is seen as a natural male steroid hormone
responsible for muscle gain, with males showing higher
increases in its production than females.
• Females tend to show an increase more estrogen, resulting in
body fat deposition, breast development and widening of the
hips.
• Peak Muscle Development: occurs between 16-20 years in
females and 18-25 years in males unless affected by exercise
and/or diet.
More Benefits & Concerns
• Increases in the seemingly obvious:
• strength, power, endurance,
• anatomical & psychosocial parameters,
• improved motor skills & sport performance,
• improved body composition in obese and
overweight children & adolescents,
• improved cardiovascular fitness.
More Benefits & Concerns
• Reduced injury occurrence in sports and recreational
activities
• Forces placed on joints can be much greater in sport
activity when compared to RT.
• Most evidence suggests these injuries occur without
supervision and during very heavy overhead
movements
More Benefits & Concerns
• Most concern with RT and youth is injury to the
epiphyseal plate
• An epiphyseal plate fracture has not occurred when
adhering to established guidelines
• When RT is taught properly the risk of injury of an
epiphyseal fracture is minimal
Next Day…
• Joints of the human body!
• Fibrous
• Cartilaginous
• Synovial
• Feel free to read up on Joints for next class!