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Chapter+9-10 - Chapter 9: Basics of Resistance Training...

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Chapter 9: Basics of Resistance Training
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Resistance Training The best way to build and tone your muscles is through resistance training. Also called strength training, is a systematic program of exercises designed to increase an idividual’s ability to resist or exert force.
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Equipment you might use: Weights Weight machines Elastic bands The weight of your own body Stability balls Medicine balls
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Benefits of resistance training Builds and tones muscles Improves metabolism Increases strength in tendons, ligaments, and bones Reduces body fat Increases muscular endurance Reduces stress Slows the aging process
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Muscular Strength The maximum amount of force a muscle or muscle groups can exert against an opposing force Absolute MS: maximum amount capable of exerting regardless of size, age, or weight. ( 100 vs. 80 lb.) Relative MS: the maximum force you are able to exert in relation to body weight (125 lift 130 vs. 160 lift 150).
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Muscular Endurance The ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue. Lift 75 pounds for 15 reps vs. 75 for 10 reps
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Types of Muscles Cardiac muscle-involuntary Smooth muscle-involuntary Skeletal muscle more than 600 in the body they are voluntary make up 40% of body weight
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Two complementary, opposing actions: Contraction: the shortening of a muscle Dynamic contraction (isotonic)- when the resistance force is moveable; using a barbell for example. Static contraction (isometric)- occurs
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This note was uploaded on 01/20/2012 for the course ESS 1100 taught by Professor Porter during the Spring '12 term at Texas State.

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Chapter+9-10 - Chapter 9: Basics of Resistance Training...

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