Resistance Training I
Health-Related Fitness Components:
1. Cardiorespiratory Endurance- the ability of the heart and lungs to deliver blood and oxygen
to the muscled during exercise
2. Muscular Strength- the measure of how much a muscle can lift
3. Muscular Endurance- The measure of how many times a muscle can lift a weight in
succession
4. Flexibility- The range of motion through which the body is able to move
5. Body Composition- The amount of body fat compared to lean tissue
What Strength Training Can Do For You:
Stops bone loss, prevent bone fractures and restores bone: muscles attached to bones pull on
them, making them stronger and more able to withstand stress
Energizes the body: the more you exercise, the more your body utilizes energy
Improves performance: the stronger you are, the easier it is to move and perform daily tasks
Trims and Tightens: Through strength training, you are building muscles which use more
calories than fat. Think of your muscles as an “engine,” the larger the engine, the more gas
(calories) it needs to run. Therefore, developing muscles helps you to burn more of your fat
reserves for energy, as well as, allows you to utilize daily food intake more efficiently.
However, since muscle weighs more than fat (and takes up less space then fat, you may not
see a big difference on the scale, but your body fat will be reduced.
Lifts Depression: Research shows that those who were depressed improve after a strength
training program. It is unclear if they felt better because they were stronger, or if strength
training produced helpful biochemical changes in their brains: most likely a combination of the
two.
Strength Training Principles
1. Principle of Specificity
According to the Principle of Specificity, you must train each specific muscle by performing
an exercise that works the muscle (i.e. preform a dumbbell biceps curl to strengthen the
biceps)
…states that sports training should be relevant and appropriate to the sport for which the
individual is training in order to produce a training effect. Training must go from highly
general training to highly specific training. It implies that to become better at a particular
exercise or skill, you must perform that exercise or skill. To be a good swimmer, you
must swim, a runner should train by running and a cyclist should train by biking.
2. Progressive Overload Principle
The Principle of Overload requires you to add an extra resistance (load) to a muscle which
forces it to work harder. Only when a muscle is “overloaded” can it develop more strength,
endurance and size.
You can overload the muscle in two ways…
1. Increase the number of repetitions which will increase muscular endurance.
2. Increase the amount of weight that you lift which will increase muscular strength.
The Principle of Progression states that you must continue to increase the demand on the
muscles in order to see continued results.
Exercise Technique and Safety
Proper technique is more important than weight lifted. Proper technique will
increase your rate of improvement and prevent injuries.
1. Pace: You should lift to a 2-4 count…2 seconds on the lift and 4 seconds on the return.
2. Breathing: You should never hold your breath. Exhale during the concentric phase (harder
part). Inhale during the eccentric phase of the lift (easier part).
3. Core Stability: Prior to any activity, you should “suck your belly button in” and squeeze your
gluteals. This creates stability in the center of your body and allows the arms/legs to maximize
strength.
4. Back Straight: Keep back in a straight line during all activities. This will prevent back injury.
5. Muscle balance is important because muscle imbalance can lead to injuries.
6. When weight training you should exercise the larger muscle groups first and then proceed to
the smaller muscle groups.
7. Replace Weights: Do not drop weights onto the floor. In addition, replace all weights to their
appropriate location.
8. Recommended rest interval between set is 2 to 3 minutes.
9. The recommend time lapse between weight training sessions is 48 to 72 hours.
Warm-up
Begin each class with a circulatory warm-up activity. Activities that increase your heart rate
are appropriate prior to strength training. Complete 3 minutes on the track, bikes, in the
hallway, or jumping rope. This will elevate your heart rate and increase body temperature to
prepare for exercise.
Vocabulary
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Repetition: one complete movement of an exercise
Set: a fixed number of repetitions
Rest Interval: time between given sets
Concentric: shortening of the muscle due to contraction (Harder phase of lift)
Eccentric: lengthening of the muscle while contracting (Easier phase of lift)
Flexion: decreasing the angle of a joint or body part, such as bending the elbow
Extension: increasing the angle of a joint or body part, such as straightening the elbow
Antagonistic Pairs: two muscles that work in opposition to one another. One acts as flexor
and the other is an extensor. (Biceps and Triceps)
Momentary Muscle Failure: the point where a muscle can no longer properly perform an
exercise without resting between repetitions.
Muscular Endurance: ability to perform a specific movement many times
Muscular Strength: ability of muscle to lift maximal resistance for a short time
Core Exercises: exercises that recruit one or more large muscle groups (chest, shoulder,
back, hip, thigh) These are performed first in a workout.
Assistance Exercises: exercises that recruits smaller muscle groups (biceps, triceps, abs,
calf) These are performed last in a workout
Lower body
Squat / Quadriceps, hamstrings, gluteus maximus
Heel raises / gastrocnemius & soleus
Toe curls – Farmer’s walk / tibialis anterior
Mid body
I’s T’s & Y’s / erector spinae
Crunches / abdominals
Upper Body
Chest or Bench Press / Pectorals
Bent over rows / latissimus dorsi
Upright rows / trapezium
Arm curls / biceps
Rotating hammer curls / flexors – extensors – biceps
Arm extension or kickbacks / triceps
Shoulder press or lateral raises / deltoids
Anterior (Front) Anatomy
Flexors &
Extensors
Posterior (Back) Anatomy