RESISTANCE TRAINING 1 Resistance Training in Exercise Prescription Fitness Assessment & Exercise Prescription Chelsea Lindsey Fall 2024 RESISTANCE TRAINING 2 Resistance Training in Exercise Prescription Introduction Resistance training has grown in popularity due to its ability to improve athletic performance and physical health. Resistance training improves athletic performance by increasing muscular strength and endurance, hypertrophy, power and speed, balance, coordination, and motor performance (Kraemer & Ratamess, 2004). However, in order to obtain these benefits, it is important for the client of the program to be given proper exercise instruction that is designed specifically for them (Kraemer & Ratamess, 2004). Specificity is one of the most vital principles in resistance training in order to improve athletic performance because it is designed to train the body to react in the same way that is required in a specific sport (Lambert et al., 2008). Importance of Resistance Training Resistance training is an essential component of many sports and conditioning programs. A proper resistance training program can significantly increase an athlete’s performance and can also complement their sports-specific training (Lambert et al., 2008). A client participating in a resistance training program for several weeks may see a raised resting metabolic rates due to the increase in trained muscle tissue. However, some studies have shown that clients participating in a resistance training program at a higher intensity have seen a raised resting metabolic rate as early as 3 days (Westcott, 2012). Another reason resistance training is important is its ability to possibly prevent type 2 diabetes, which is a big cause for the increase in obesity in the United States (Westcott, 2012). Many studies have shown that resistance training improves glycemic control and insulin resistance preventing the onset of type 2 diabetes. Not only does resistance training improve glycemic control and insulin resistance, it also has been known to reduce RESISTANCE TRAINING 3 abdominal fat, which is also a key aspect in preventing type 2 diabetes (Westcott, 2012). Another study found that resistance training is as effective as aerobic training in reducing cardiovascular disease factors (Westcott, 2012). Other benefits of proper resistance training according to Westcott (2012) include improved mental health, increased bone mineral density, and reversed age factors. Relevance of Resistance Training in Society Plenty of research has shown that proper resistance training improves several crucial aspects of both physical and mental health (Westcott, 2012). Substantial increases in metabolic rate, lean rate, and decreases fat weight are all important benefits of resistance training (Westcott, 2012). In a society where obesity rates continue to rise and mental health has become a crisis, it is important for individuals to find ways to maintain good physical and mental health. If an individual puts maximal effort towards their individualized resistance training program and receives proper instruction, they will most likely see the benefits described in the literature (Kraemer & Ratamess, 2004). Why I Chose this Topic I chose to write about resistance training because I feel that it is an important part of physical activity that improves a lot of areas of physical and mental health. Resistance training is also important in improving athletic performance, which is something I have experienced myself. Athletes wanting to improve in their sport need to be performing exercises that help them improve in ways that are specific to them and their sport. For example, as a basketball player, I do not need to be doing workouts that a bodybuilder would do, but instead workouts that improve my explosiveness and lateral quickness. If I am doing workouts that are not specific to myself and the sport I play, I will most likely not see much improvement within my sport. RESISTANCE TRAINING 4 References Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & science in sports & exercise, 36(4), 674-688. Lambert, M. I., Viljoen, W., Bosch, A., Pearce, A. J., & Sayers, M. (2008). General principles of training. Olympic textbook of medicine in sport, 1-48. Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.
