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Module 7
Applied Exercise and Health Fitness 2:
Resistance Training
Module 7
Aims and Objectives
Aim: To develop an understanding of the
application of resistance training in the
development of the health related fitness
components
Objectives: To demonstrate confidence,
sensitivity, style, safety, creativity and
individuality in planning and teaching
resistance training programmes in a variety of
situations
Continuous
Assessment
Two practical tests
– Assessment 1 - 25%
– Assessment 2 – 55%
(peer teach)
A short answer written paper
– (20%)
Resistance Training
The performance of an action that requires
the body’s musculature to exert force in order
to equal, or overcome, an externally applied
force
Benefits of
Resistance Training
 Improvements in muscular strength
 Increased muscular endurance
 Increased muscular hypertrophy (fibre
recruitment/diameter)
 Reduced injury potential
 Facilitates calorific expenditure and favourable
changes in body composition
 Promotes postural development
Benefits contd.
 Improves body image/self-perceptions of
appearance
 Facilitates functional fitness and improved
quality of life
 Performance enhancement
Resistance Training
Terminology
 Isotonic contraction: The muscle develops
tension while shortening or lengthening (the
joint angle changes)
 Concentric contraction: The muscle develops
tension while shortening (positive)
 Eccentric contraction: The muscle develops
tension while lengthening (negative)
Terminology contd.
 Isometric contraction: The muscle develops
tension without changing length (joint angle
stays the same)
 Isokinetic contraction: Maximal tension is
developed throughout the full range of
movement. Speed is also kept constant
throughout the movement. Requires specialised
equipment.
Terminology contd.
 Agonist: The muscle that is working, i.e.
causing the joint movement
 Antagonist:A muscle that acts in opposition
to the action caused by the agonist
Terminology contd.
 Stabiliser: A muscle that, though not
involved in the action itself, contracts
isometrically in order to offer stability during
the performance of the exercise
 Synergist: A muscle that aids another muscle
in its action
Terminology contd.
 Valsalva manoeuvre: The act of holding one’s
breath (closed epiglottis) while performing a lift,
causing increased pressure in the thoracic cavity,
which can lead to a sudden increase in blood
pressure and a blackout
 Intra-abdominal pressure: Increased pressure in
the abdominal cavity, which facilitates spinal
stabilization (abdominal tension)
Terminology contd.
 Repetition (rep): One single lift
 Repetitions (reps): The number of times an
exercise movement is repeated without rest
 Set: A group of repetitions of an exercise,
e.g. 3 sets of 8 reps = 3 x 8
 Resistance: The load against which we exert,
or the weight lifted
Terminology cond.
 Muscular failure: The point at which
maximal lactate tolerance occurs and at
which the individual is unable to complete
the repetition in perfect form, e.g. Rep Max
 Isolation exercise: Targets one specific
muscle group as the prime mover
 Compound exercise: Targets more than one
muscle group
Terminology contd
 Sticking point: The point of least
biomechanical assistance, where gravitational
effect is greatest and the application of
muscular force is weakest
 Repetition maximum: The max number of
reps that can be completed with a given
resistance to the point of fatigue, e.g. 10 RM
Terminology contd.
 Over-grip: Palms of the hands facing the
body in a natural front grip position
 Under-grip: Palms of the hands facing away
from the body
 Alternate/reverse-grip: One hand in overgrip position, the other in under-grip
Manual Lifting Procedures
 Approach as near as
possible to the load
 Relax the knees
 Position the feet to ensure a
sound/stable base of
support
 Lower the hands
 Look down
 Grasp the bar (firmly)
 Test the weight - if too
heavy, summon a
spotter
 Raise the head/inhale
 Lift through the legs
 Exhale on exertion
 Keep the load close to
the body
 Do not rush
Session 2 Objectives
 Aim: To introduce students to safety issues and various
types of resistance equipment, and to teaching a range
of exercises for the chest
 Objectives:
 Outline the key safety considerations for (a) handling
weights (b) a lifting area (c) supervision of a weights
room
 Identify different types of resistance training
equipment and outline the main characteristics of
each type
 Compare and contrast free weights and machine
weights and the advantages/disadvantages of each
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Demonstrate effective instructional skills for
teaching resistance training exercises
Demonstrate correct personal technique,
posture, 3Bs, stability, alignment, momentum,
control, safety and use of equipment when
performing (a) bench/inclined press, (b)
supine/inclined fly
Analyse each of the above lifts in terms of
movement and biomechanical principles
Safety in the Weights Room
Equipment Safety ,Personal
Safety
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Be familiar with
equipment
Use adequate space
Use evenly
balanced/secured loads
Always test the weight
Dismantle heavy loads and
return weights to stacks
after use
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Know your limitations
Warm up thoroughly
Stretch muscles
before and after use
Adopt a sound steady
base
Use safe lifting
technique
Enlist a spotter when
necessary
Safety in the Weights Room contd.
equipment Safety,Personal Safety
 Adjust machine settings i.e.
height of seat, no. of plates
etc. before use
 Do not abuse equipment your safety and that of
others is at risk
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Use correct breathing
technique
Ensure full ROM
Maintain proper form
Control the weight do not allow
momentum to take
over
No eating
Drink water regularly
Supervision
 Use good screening procedures
 Regular maintenance
inspection
 Individual programmes

 High standard of hygiene
First aid available,
trained staff and
emergency phone
numbers
Posters - safety and
instructional
 Adequate heating,
lighting and ventilation
 Correct floor surface
Types of Resistance
Training Equipment
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Free weights
Weights stacks and pulleys/levers
 Bi lateral
 Isolateral
 Variable/accomodating resistance
Hydraulic
Air pressure
Elastic
Body resistance
Teaching Methodology
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Name the exercise
Name the body parts
Name the muscles
Silent demonstration
Demonstrate with teaching points
Client performs
Observe and give positive correction
Machines vs. Free
Weights
Characteristics
Machine
Free Weights
Cost
Expensive
Affordable
No. of users
Space occupied
Limited to no. of
machines
Specific to dimensions
Resistance load
Limited to stack
Greater no. for lower
cost
Requires room to
exercise
Unlimited
Skill requirement
Minimal
Greater
Usage
More attractive to
beginners
Beginners
Off-putting due to
disparities in ability
Advanced
Suitable for:
Machines vs. Free
Weights
Characteristics
Machine
Free Weights
ROM
Limited
Full ROM
Safety
Balanced (safe)
Unbalanced
Range of exercises
Limited to design
Varied
Isolation
Limited
Greater
Technique
Governed by machine
Greater variability
Maintenance
More moving parts
Minimal
Supervision
Necessary
Critical
Structure of a
Resistance Session
Warm up: General (CV work) or localised (a
number of reps completed with light weight)
Pre-stretch: Muscle groups to be used in the
session (approx 10 secs)
Main body of session: Commencing with low
intensity (light weight/low reps) and
progressing to moderate/high intensity
Structure of a
Resistance Session contd.
Cool down: Tapering off of intensity
Post stretch: All muscle groups used in the
session (min. 15 sec +)
Guidelines for LME
Programming
Freq: 3 to 5 times per week
Intensity: 50% to 70% of 1RM
No. of exercises: 6 to 15+
Sets: 2 to 3
Reps: 12-15
Rest: Change emphasis from one ex to the next
Recovery: 24 hrs+, depending on fitness levels
General Guidelines for
Strength Training
Beginners
Freq: 3 times per week
Intensity: 75% to 85% of
1 RM
No. of exercises: 6 to 8
Sets: 2 to 3
Reps: 8 to 10
Rest: 2 to 4 mins between
sets
Recovery: 48 hrs between
sessions minimum
Advanced
Freq: 3 to 6 times per week using
split routines to allow recovery
Intensity: 75% to 95% of 1 RM
No. of exercises: Depends on time
and goals
Sets: 3 to 6
Reps: 2 to 6
Rest: 2 to 4 mins between sets
Recovery: 48 hrs before working
the same muscle groups
Guidelines for
Hypertrophy
Freq: 3 to 6 times per week using split routines
Intensity: 75% to 85% of 1RM
No. of exercises: 6 to 12+
Sets: 3 to 5
Reps: 6 to 15
Rest: 1 to 2 mins
Recovery: 48 hrs between working the same
muscle groups
Definition of Terms
 Programme: The sequential arrangement of
exercises in documented format, designed to
enhance a specific training effect
 Conditioning: A training programme designed
to systematically exercise all parts of the body
and to provide a broad base of strength on
which to build a higher level of strength
 Strength: The ability to exert maximal force in
a once-off effort e.g. 1 RM
 Endurance: The ability to repetitively exert
force over an extended period of time e.g.
15 RM
 Sticking point: The point of least
biomechanical assistance at which maximal
muscle-loading occurs
 Training plateau: The point of diminishing
returns at which no further improvements in
strength can be achieved. Programme
manipulation is necessary.
Methods of Progression
An increase in stress
over that of normal
working-load stress
Increase in weight
Increase in reps/sets
Reduced rest period
Slower repetitions
Change in exercise
angle/method
Blitzing
Pyramiding
Peak contraction
Super sets
Cheating
Negative reps
Pre-exhaustion
Forced reps
Sample Programme
Card
Exercise Intensity
Sets Reps Remarks