Weigth training Midterm

Benefits of Resistance training:

1. Increased muscular strength, local muscular endurance and power

2. Increased lean body mass, and reduced body fat 

3. Increased resting metabolic rate 

4. Increased bone density, reduced is of osteoporosis  and reduced risk of osteoporosis fractures

5. Improved neuromuscular coordination and balance

6. prevention of falls and injury from falls among older adults 

7. Enhanced athletic performance and functional capacity to perform activities of daily living

8.  Reduce risks of musculoskeletal injuries (especially non-exercise related) and recovery from existing injury 

Training Adaptations 

• Muscular Strength (maximal muscular strength) is the maximal amount of force a muscle or group of muscles can generate during a specific movement at a specific velocity.

• Hypertrophy is the increase in the cross-sectional area of a muscle fiber (and the overall muscle size).

• Muscular Endurance (local muscular endurance) is the ability of a muscle or group of muscles to exert repeated contractions against a submaximal resistance over time

• Power is the rate of performing work calculated as force times distance divided by time.

• A set is a group of repetitions performed consecutively without stopping or rest.

• A repetition is one complete motion of an exercise, typically consisting of two phases: the concentric muscle action and the eccentric muscle action.

• A repetition-maximum (R.M.) is the maximal number of repetitions that can be performed in one set with proper lifting technique.

• The intensity of a resistance training exercise is stimulated as a percentage (%) of the one-repetition (1-R.M.) or a specific repetition maximum (R.M.) resistance for an exercise.

• A repetition maximum target zone corresponds to the resistance necessary to elicit volitional muscle fatigue or momentary voluntary failure within the desired repetition range.

• The duration of rest periods between sets and exercises is an important acute training variable that influences strength development.

• Frequency refers to the number of times certain resistance training exercises or muscles groups are training per week.