Lesson 5: Basic Resistance Training Movement Patterns PDF

LESSON 5 BASIC RESISTANCE TRAINING MOVEMENT PATTERNS Instr. Ashleigh S. Taguihanon  Resistance training (also known as strength training or weight training) is the use of resistance to muscular contraction to increase strength, anaerobic endurance, and skeletal muscle size. Resistance...

LESSON 5 BASIC RESISTANCE TRAINING MOVEMENT PATTERNS Instr. Ashleigh S. Taguihanon  Resistance training (also known as strength training or weight training) is the use of resistance to muscular contraction to increase strength, anaerobic endurance, and skeletal muscle size. Resistance training is founded on the idea that muscles in the body will work to overcome a resistance force when necessary. Your muscles strengthen when you practice resistance training on a regular and consistent basis. A well-rounded fitness program incorporates strength training to increase joint function, bone density, muscle, tendon, and ligament strength, as well as aerobic exercise to improve heart and lung fitness, flexibility, and balance exercises. Vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include: Sets Repetitions Exercises undertaken Intensity (weights used) Frequency of sessions Rest between sets  Health benefits of resistance training Physical and mental health benefits that can be achieved through resistance training include: Improved muscle strength and tone – to protect your joints from injury. Maintaining flexibility and balance, which can help you remain independent as you age. Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest. May help reduce or prevent cognitive decline in older people. Greater stamina – as you grow stronger, you won’t get tired as easily.  Health benefits of resistance training Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity. Pain management. Improved mobility, balance and posture Decreased risk of injury. Increased bone density and strength and reduced risk of osteoporosis. Improved sense of wellbeing – resistance training may boost your self-confidence and improve your body image and your mood. Improved sleep and avoidance of insomnia. Increased self-esteem. Enhanced performance of everyday tasks.  Different types of resistance training include: There are many ways you can strengthen your muscles, whether at home or the gym. Free weights – classic strength training tools such as dumbbells, barbells and kettlebells. Medicine balls or sand bags – weighted balls or bags. Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.  Different types of resistance training include: 4. Resistance bands – like giant rubber bands – providing resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement. 5. Suspension equipment – a training tool that uses gravity and the user's body weight to complete various exercises. 6. Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work. Lower Body: Focuses on Quads and Calves Squat series Wall squat Single leg squat Forward Lunges Straight-leg calf stretch Bent-leg calf stretch Split squat (w/ resistance band) Standing Calf raises w/ Ankle band Soleus raise (w/ resistance band) Banded marches w/ calf raise Banded side steps w/ calf raise Focuses on Glutes and Hamstrings Hip raise Weighted Hip raises (Dumbbells/ Kettlebell) Hip raise w/ knee squeeze Hip raise and march Hip raise and marching on Swiss ball Hip raise and head leaned on Swiss ball Hip raise and leg curl on Swiss ball Hip raise and Single leg on Swiss ball Deadlift w/ straight – leg (w/ Dumbbells/ Kettlebell) Deadlift w/ single leg (w/ Dumbbells/ Kettlebell) Single arm swing (w/ kettlebell) B. Upper Body: Focuses on Biceps, Triceps and Lats Hip raise Weighted Hip raises (Dumbbells/ Kettlebell) Hip raise w/ knee squeeze Hip raise and march Hip raise and marching on Swiss ball Hip raise and head leaned on Swiss ball B. Upper Body: Focuses on Biceps, Triceps and Lats Hip raise and leg curl on Swiss ball Hip raise and Single leg on Swiss ball Deadlift w/ straight – leg (w/ Dumbbells/ Kettlebell) Deadlift w/ single leg (w/ Dumbbells/ Kettlebell) Single arm swing (w/ kettlebell) Focuses on Core Plank series Side plank Spider plank Reverse plank Wide stance plank w/ Leg lift Wide stance plank and alternate arm reach Swiss ball plank Mountain climbers w/ hands on Swiss ball Swiss ball roll-out