Muscle Fitness and Resistance Exercise Part 2 Notes

Cognition and Resistance Training

Resistance training enhances executive function and memory.
Resistance training impacts the brain, increasing p-AKT and IGF1-R, which leads to increased IGF-1.
This increase in IGF-1 is also reflected in the blood.
Muscle benefits from strengthening and hypertrophy due to resistance training.

Improved Mental Health: Decreased symptoms of depression and anxiety, increased energy levels, and decreased feelings of fatigue.
Improved Heart Health: Lowered blood pressure, decreased resting heart rate, and positive effect on cholesterol levels.
Reduced Waist Size: Increased breakdown of abdominal fats; 12 weeks of resistance training can decrease localized fat by 7%.
Hip & Spine Bone Density: Bone density gain in 12 months.
Improved Arthritic Pain Management: Decreased pain (by 43%) and reduced symptoms.

Free weights typically not recommended for beginners as they require balance and technique.
Free weights have an advantage over weight machines because the activity is more related to real-life activities and movements.
Start Slowly: Gradually increase the intensity and volume of training.
Use Good Technique: Lift in a controlled manner, exhale during effort, and bring weight down slowly.
Allow Time for Recovery: Ensure adequate rest between sets and workouts.
Include All Body Parts and Balance Strength of Antagonistic Muscle Groups: Work all major muscle groups and ensure balanced strength development.
Expect Plateaus: Understand that progress may not always be linear.
Customize Program to Fit Your Needs: Tailor the program to individual goals and fitness levels.

"The Pump": Refers to the feeling of muscle swelling during and after resistance training.
Strength Gain: Increase in the amount of force a muscle can produce.
Muscle Fatigue: Decline in muscle force production during prolonged activity.
Muscle Soreness: Discomfort experienced after intense or unaccustomed exercise.

No Pain - No Gain: Not necessarily true; excessive pain can indicate injury.
Makes You "Muscle Bound": Resistance training can improve flexibility when performed correctly.
Fat Can Be Converted into Muscle: Fat and muscle are different tissues and cannot be directly converted.
Extra Muscle Turns to Fat If Not Used: Muscle mass may decrease with inactivity, but it does not turn into fat.
Has Masculinizing Effect on Women: Women do not produce enough testosterone to build muscle mass to the same extent as men. It will not make women look masculine.

F (Frequency): How often to train.
I (Intensity): What resistance to use.
T (Time): How many sets to perform.
Once strength is developed, fewer days per week are necessary for maintenance.
Good muscle fitness is associated with wellness, improved appearance, and enhanced athletic performance.

Alternating bouts of muscle fitness and cardiovascular endurance activities with short rests in between

Setting Goals:
- Specific
- Challenging
- Attainable
- Goals provide motivation and a sense of purpose.
Type of Program:
- Muscular Strength
- Muscular Endurance
- General Muscular Fitness
- The guidelines vary depending on the type of program that is desired.
Choice of Equipment
- Weight Machines: There are advantages to both types of equipment
- Free Weights
Muscle Groups:
- Sport-specific training
- Overall muscle balance
- Most resistance training programs should include exercises for all major muscle groups.
Order of Exercise:
- Large muscle groups first
- Small muscle groups first (pre-exhaust)
- There are many different ways to order exercises within a workout.

Single Sets
Multiple Sets
- Heavy to Light (Oxford system)
- Light to Heavy (Delorme system)
Circuit Training
There are many different ways to format sets within a workout.