Resistance Training: Muscle and Bone Strengthening

Study Notes

Objectives: Increase muscular strength, improve fitness, increase muscle mass, and enhance bone density
Mechanism: Exposing muscles and bones to resistance (weight or force)
High Intensity: Requires muscles to work beyond their usual capacity (overload) to stimulate growth and strength gains
Examples of Activities: Plyometric exercises, weightlifting, basketball, volleyball, running, gymnastics, resistance band exercises

Purpose: Strengthen muscles while promoting bone health and density
Types:
- Mountain Climbers
- Squats
- Pistol Squats
- Lunges
- Russian Twists
- Push Ups
- Scissor Kicks
- Bicep Curls
- Bend Over Row
- Tricep Dips
- French Press
- Superman
- Crunches
- Glute Bridge
- Arms Raises
- Burpees

Hypo- and Hyperthermia:
- Hypothermia: Occurs when the body loses heat faster than it produces it, often in cold or wet conditions.
- Hyperthermia: Occurs when the body overheats in hot or humid environments, leading to heat exhaustion or heatstroke.
Hydration:
- Drink water before, during, and after exercise.
- For longer activities, drink water every 15-20 minutes.
- Replenish lost fluids after exercise to support recovery.
Avoiding Overexertion:
- Listen to your body, and rest if you feel dizzy, lightheaded, nauseous, or excessively tired.
- Pace yourself, especially as a beginner or after a break.
- Incorporate rest periods and cool-down exercises.

Squats:
- Stand with feet shoulder-width apart.
- Keep your chest up.
- Bend your knees to lower your body as if sitting in a chair.
- Push through your heels to return to standing.
Lunges:
- Stand with feet together.
- Step one foot forward, lowering your hips until both knees form 90-degree angles.
- Push off the front foot to return to standing, alternating legs.
Push Ups:
- Begin in a high plank position with hands shoulder-width apart.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position.
Bicep Curls:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Curl your arms towards your shoulders.
- Lower the weights back down slowly.
Tricep Dips:
- Sit on the edge of a chair or bench with hands placed beside your hips.
- Lower your body by bending your elbows.
- Push back up to the starting position.
Superman:
- Lie face down on the floor with arms extended in front of you.
- Lift your arms, chest, and legs off the ground simultaneously.
- Hold for a few seconds then lower back to the starting position.