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RESISTANCE TRAINING (RT)

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.

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RESISTANCE TRAINING (RT)

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  1. RESISTANCE TRAINING (RT) PSE4UI

  2. 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!

  3. 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…

  4. Examples of Training • 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

  5. 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

  6. 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

  7. What does this meanfor youth?

  8. 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.

  9. 2009 Position Statement from National Strength and Conditioning Association in the Journal of Strength and Conditioning Research • Increases a young athlete’s resistance to sports- related injuries! • Can help improve the psychosocial well-being of youth. • Can help promote and develop exercise habits during childhood and adolescence.

  10. 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

  11. 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

  12. 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.

  13. 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.

  14. 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

  15. 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

  16. Next Day… • Joints of the human body! • Fibrous • Cartilaginous • Synovial • Feel free to read up on Joints for next class!

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