Lesson 2:

Resistance Training
Module 2
Learning Objectives/Outcomes

• Define the resistance training and functional exercise.

• Identify the health benefits in engaging in resistance
training.
• Discuss the different types of muscle contraction in
resistance training.
• Distinguish the advantage and dis-advantage of using
free weights and weight machine for resistance training.
• Design a circuit training exercise using the functional
exercises for alternative activity in resistance workout.
INTRODUCTION
• Muscle strengthening activities that involve all the
major muscle groups are recognized as an essential
component of overall fitness programs for adults’ as
well as youth. Muscles fitness includes both muscular
strength and muscular endurance. Just as aerobic
fitness is improved by stressing the heart and lungs,
muscular fitness requires a stress, or resistance, to be
places on the muscles.
• Resistance training also known as strength training or
weight training is a standard part of a comprehensive
personal training program. A resistance training
program can affect almost every system of the body
and used in wide variety of populations.
• Resistance training involves the use of variety of
activities that include free weights(barbell and
dumbbells), weight machines, elastic tubing, medicine
balls, stability balls and body weight. Resistance
training does not refer to one specific mode of
conditioning, but rather is an organized process of
exercising with various type of resistance to enhance
muscular fitness. The benefits of resistance training are
numerous and include increase in strength, muscle
mass and bone density.
 HEALTH BENEFITS OF
RESISTANCE TRAINING
● Improved performance of physical activities.
● Injury prevention.
● Improve body composition.
● Enhance self-image and quality of life.
● Improved muscle and bone health with aging.
● Prevention and management of chronic disease.
 TYPES OF RESISTANCE
TRAINING EXERCISE
• Static Exercise
• Also called isometric exercise, static exercise involves a
muscle contraction without a change in the length of
the muscle or the angle in the joint on which the
muscles acts. To perform isometric exercise, a person
can use an immovable object like wall to provide
resistance, or just tighten a muscle while remaining still.
In isometric, the muscle contracts, but there is no
movement.
• Dynamic Exercise
• Also called isotonic exercise, involves a muscle
contraction with a change in the length of the muscle.
Dynamic exercise is the most popular type of exercise
for increasing muscle strength and is seen to be most
valuable for developing strength that can be transferred
to other forms of physical activity.
• There are two kinds of dynamic muscle contractions:
concentric and eccentrics. A concentric muscle
contraction occurs when the muscle applies enough
force to overcome resistance and shorten its
contraction. An eccentric muscle contraction occurs
when the resistance is greater than the force applied by
the muscle and the muscle lengthen as it contracts. For
example, in arm curl, the biceps muscle works
concentrically as the weight is raised toward the
shoulder and eccentrically as weight is lowered.
• Comparing the Static and Dynamic exercise. Static
exercise requires no equipment, so they can be done
virtually anywhere. They build strength rapidly and are
useful for rehabilitating injured joints. On the other
hand, they must be performed at several different
angles for each joint’s entire range of motion.
 Example of resistance training
• There are many ways you can strengthen your muscles, whether at home
or the gym.
 Different types of resistance training include:
• Free weights – classic strength training tools such as dumbbells, barbells
and kettlebells.
• Medicine balls or sandbags – weighted balls or bags.
• Weight machines – devices that have adjustable seats with handles
attached either to weights or hydraulics.
• Resistance bands – like giant rubber bands – providing resistance when
stretched. They are portable and can be adapted to most workouts. The
bands provide continuous resistance throughout a movement.
• Suspension equipment – a training tool that uses gravity and the user's
body weight to complete various exercises.
• Your own body weight – can be used for squats, push-ups, and pull-ups.
Using your own body weight is convenient, especially when travelling or at
work.
 RESISTANCE TRAINING
WORKOUT COMPONENTS
• WARM-UP
• The warm-up for resistance training should include 5 to
10 minutes of low to moderate intensity aerobic
activities. As with cardiorespiratory endurance exercise,
you should warm up before every weight training
session and cool down afterward. You should do both a
general warm-up – several minutes of walking or easy
jogging – and a warmup for weight training exercises
you plan to perform.
 CHOOSING EQUIPMENT
• Your muscles will get stronger if you make them work
against a resistance. Resistance can be provided by free
weights, by your own body weight, or by sophisticated
exercise machines.
• Weight machines are preferred by many people because
they are safe, convenient, and easy to use. You just set
the resistance (usually by placing a pin in the weight
stack), sit down at the machine, and start working,
Machines make it easy to isolate and work specific
muscles. You don't need a potter, someone who stands
by to assist when free weights are used, and you don't
have to worry about dropping a weight on yourself. Free
weights require more care, balance, and coordination to
use, but they strengthen your body in ways that more
adaptable to real life.
• Free weights are more popular with athletes for
developing explosive strength for are sports. Unless you
are training seriously for a sport that requires a great
deal of strength, training on machines is probably safer,
more convenient, and just as effective as training with
free weights. However, you can increase strength either
way, depending on personal preference The Table
below" Exercise Machines Versus Free Weights" can help
you make a decision.
 EXERCISE CHOICE
• A complete weight training program works all the major
muscle groups. It usually takes about 8-10 different
exercises to get a complete workout. For overall fitness,
you to include exercise for your neck, upper back,
shoulder, arms, chest, abdomen, lower back, thighs,
buttocks, and calves. If you are also training for a
particular sport, include exercises to strengthen the
muscles important for optimal performance and the
muscles most likely to be injured.
 EXERCISE ORDER
• There are many ways to arrange the sequence of
exercises in a resistance training session.
• Traditionally, large-muscle group exercises are
performed before smaller-muscle group exercises, and
multi-joint exercises are performed before single-joint
exercises.
 RESISTANCE
• The amount of weight (resistance) you lift in weight
training exercises is equivalent to the intensity in
cardiorespiratory endurance training. It determines your
body will adapt to weight training and how quickly these
adaptations will occur. Choose weight based on your
current level of muscular fitness and your fitness goal.
REPETITION AND SETS
Sample program of Resistance
training for beginners
 FREQUENCY OF EXERCISE
• For general fitness, the American College of sports
medicine recommends a frequency of 2-3 days per
week for weight training, allowing your muscles at least
1 day of rest between workouts.
WEIGHT TRAINING EXERCISES
 EXERCISE YOU CAN DO AT HOME
1. Lunges
• You can do straight lunges, side lunges and reverse lunges.
These are great for working out your leg muscles, back, abs
and core, and also improve physical balance. Take these
steps to do a basic lunge.
- Stand straight with chin up.
- Take one foot forward and don’t move the other.
- Bend forwards until both knees are bent at 90-degree angle.
- Return to the starting position.
 2. Mountain Climber
• As the name states, this exercise requires getting in position
like a rock/ mountain climber. Along with other benefits, this
exercise also builds up cardiac strength. Do it with these
steps-
- Start in the push-up position.
- Bring one knee close to the chest while tightening the abs.
- Take it back and repeat with the other knee.
- Gradually increase your pace.
 3. Bicycle Crunches
• These give an interesting twist to your regular crunches.
They are great for building the abdomen muscles and the
muscles around it, along with back and legs. Take the
following steps-
- Start in a crunch position and lift your legs, like when
peddling a cycle.
- Keep your palms on the side of your head.
- Bend your right knee while bringing it closer to your chest.
- Try to touch your left elbow to your right knee and repeat
with the right elbow and left leg.
 4. Plank Position
• Planks are not only great to work out all muscles of the body
but can improve endurance and physical balance. Beginners
are usually able to hold a plank between 6 to 10 seconds.
• Do a plank with these steps.
- Lie down with your legs at shoulder level.
- Lift while balancing your body weight on forearms and toes.
- Pull your stomach inside, look straight and hold.
- Gradually work on increasing the time that you can hold the
plank.
SUMMARY/CONCLUSION
Activity. Reflective Essay
• Have a nice day!
• Enjoy. 