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Power Point 5
Basics of Resistance Training and
Developing Muscular Fitness
What is Resistance Training?
• Resistance training, or strength training, is a
systematic program of exercises designed to
increase an individual’s ability to resist or
exert force.
• Muscular strength is the maximum amount of
force a muscle group can exert against an
opposing force.
Benefits of Resistance Training
• Primary benefits include:
Builds and tones muscles
Increases strength and density of bones
Increases strength of ligaments
Reduces body fat and increases lean body mass
• Secondary benefits include:
Helps reduce injury
Increase muscular endurance
Improves flexibility
Helps reduce stress
Types of Muscles
• Cardiac muscle is a special type of striated
tissue that forms the walls of the heart.
• Smooth muscles are responsible for the
movements of the internal organs, such as the
intestines, the bronchi of the lungs, and the
• Skeletal muscles are muscles attached to
bones that cause body movement.
How Muscles Get Stronger
• Increased strength is usually the main goal of
individuals who begin a resistance-training program.
• With proper training and good nutrition, weight
training can and will improve muscle strength. The
following factors affect muscle strength as well:
Muscle Size
Nerve Function
Consistent Training Habits
Training Intensity
Treating Muscle Soreness
• Be sure to perform a proper warm-up and
• If the pain is excessive, you are lifting too
much. Reduce the amount of weight and do a
lighter workout.
• Drink plenty of water – before, during, and
after a workout.
• Give muscles time to repair themselves before
reworking them.
Setting Goals for Resistance Training
Set reasonable goals
Establish short and long term goals
Identify a variety of short term goals
Keep written records
Revise goals
Think positively
Training Programs
• Pyramid training is an approach to training that
uses progressively heavier weights and fewer
reps through successive sets of an exercise.
• Multiple set approach is when the lifter uses the
same amount of weight for 3 to 5 sets at a
training load of 80-95%.
• Supersets require the lifter to alternatively
perform sets of exercises that train opposing
muscles, without resting between sets.