Physical Activity & Health e4 Chapter 05

Chapter 5 The Power of Resistance Training: Strengthening Your Health

Physical Activity Recommendations for Health “Adults need at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic intensity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity every week or an equivalent mix of moderate- and vigorous-intensity aerobic activity and musclestrengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).�

Exercise Guidelines for Obtaining Optimal Health and Fitness Resistance Exercise: Strength training or weight lifting should be performed on 2–3 days a week for each of the major muscle groups using a variety of exercises and equipment.

Components of Health-Related Physical Fitness Muscular strength •

Is the amount of force a muscle or muscle group can exert with a single maximum effort.

Muscular endurance •

Is the ability of a muscle or muscle group to exert repeated force against a resistance or sustain muscular contraction for a given period of time.

Skeletal Muscle Groups Front and Back

The Human Movement System

The Structure of Skeletal Muscle

The Sliding Filament Theory of Muscle Contraction

Dynamic Muscle Actions

Four Factors Contribute to Muscle Strength and Size Exercise •

Resistance training activities or exercises that make the muscles do more work than they are accustomed to.

Diet •

Proper amounts of carbohydrates, proteins, and fats.

Genetics •

Somatotype contributes to overall muscle-building process.

Hormones •

Higher amounts of testosterone and androgens.

Types of Resistance Training Static or isometric exercise •

Involves muscular actions in which the length of the muscle does not change and there is no visible movement

Types of Dynamic Resistance Exercise Dynamic constant external resistance (DCER) •

Resistance training exercises in which the external resistance or weight does not change and both a lifting (concentric) and lowering (eccentric) phase occur during each repetition.

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Examples include free weights and weight machines.

Dynamic Constant External Resistance

Š Jones & Bartlett Learning

Dynamic Constant External Resistance

Š Jones & Bartlett Learning

Types of Dynamic Resistance Exercise Isokinetic resistance training •

Type of contraction where the speed of movement is fixed and resistance varies with the force extended.

Plyometrics •

Is a rapid dynamic eccentric contraction and stretching followed by a rapid dynamic concentric contraction.

Designing Your Resistance Training Program Frequency •

Guidelines recommend muscle-strengthening activities on 2 or more days a week for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms).

Designing Your Resistance Training Program Intensity or how hard •

General health/fitness: Choose resistances between 60 and 75% of your maximum capacity.

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Muscle endurance: Choose resistances between 50 and 65% of your maximum capacity.

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Muscle strength: Choose resistances between 70 and 85% of your maximum capacity.

Resistance Exercise Guidelines

Designing Your Resistance Training Program Time or duration •

Measured by the number of repetitions and sets you complete and how much time you rest between sets.

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A repetition is one complete movement through an exercise.

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A set is a group of reps.

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Multiset or simple-set training is the best approach to elicit advanced muscular strength, endurance, and power gains.

Designing Your Resistance Training Program Type of activities •

Using your own bodyweight.

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Pushups, chin-ups, sit-ups, leg lunges

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Using free weights and machines.

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Multiple-joint exercises are recommended over singlejoint exercises because they affect more than one muscle group.

Sample Circuit Weight Training Program