resistance training

1. RESISTANCE
TRAINING
Module 3 Lesson 3
Whole Body Workout

2. RESISTANCE
TRAINING
What is Resistance Training
Resistance training is a form of physical activity
that is designed to improve muscular fitness by
exercising a muscle or a muscle group against
external resistance.
Resistance training is any exercise that causes
the muscles to contract against an external
resistance with the expectation of increases in
strength, power, hypertrophy, and/or endurance.
The external resistance can be dumbbells,
exercise tubing, your own body weight, bricks,
bottles of water, or any other object that causes
the muscles to contract.
A well-rounded fitness program includes strength
training to improve joint function, bone density,
muscle, tendon and ligament strength, as well as
aerobic exercise to improve your heart and lung
fitness, flexibility and balance exercises.
Sources: https://exercise.trekeducation.org/resistance-training/what-is-resistance-training/
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

3. BENEFITS OF
RESISTANCE
TRAINING
Maintaining Muscle Tissue
Around when you turn 30 years old, growth
hormones decrease dramatically in the body.
Increased Strength
Increased strength allows you to lift heavier
objects.
Improved Bone Health
Strength training is effective in increasing bone
density and strengthening tendons and ligaments.
Controlled Body Fat
Building muscle actually helps to more effectively
burn calories.
Improving muscle strength decreases the risk of
falling and other related injuries.
Decreased Risk of Injury
Sources:https://www.onelifefitness.com/news/5-benefits-of-strength-training

4. EXAMPLES OF
RESISTANCE
TRAINING
Free Weights
classic strength training tools such as dumbbells
or barbells
Weight Machines
devices that have adjustable seats with handles
attached either to weights or hydraulics
Medicine Balls
weighted balls.
Resistance Bands
like giant rubber bands – these provide resistance
when stretched.
can be used for squats, push-ups and chin-ups.
Own body weight
Sources:https://exercise.trekeducation.org/resistance-training/what-is-resistance-training/

5. Free Weights
Weight Machines
Medicine Balls
Resistance Bands
Own body weight

6. RESISTANCE
TRAINING
EXERCISES
It uses all the major muscles in the lower leg, thighs and hips and
when performed correctly uses numerous muscles in the upper
body to help protect the spine when load is rested on the upper
back and/or shoulders.
Lunges
to help strengthen your lower body, including
your: quadriceps. hamstrings.
Deadlifts
When appropriately loaded the deadlift uses more
muscles than any other resistance exercise – all the lower
body muscles
Chin Ups / Pull Ups
Using all the big pulling muscles of the body – all the back muscles,
the shoulders and the arms, the chin or pull up is a great exercise for
firming, toning, building and strengthening all these muscle groups.
which works all the same pulling muscles, and is
probably more suited to beginners as the load is
easily adjusted
Lat Pulldown
Sources:https://www.ptdirect.com/training-design/training-tools/dan2019s-top-ten-2018most-functional2019-
resistance-training-exercises
Squats

7. Squats
Lunges
Deadlifts
Chin Ups / Pull Ups
Lat Pulldown

8. RESISTANCE
TRAINING
EXERCISES
uses all the big pulling muscles as the chins, pull
ups and lat pulldown
Push Ups
is a closed chain exercise that uses all the big pushing
muscles of the body – namely the chest, shoulder and
triceps.
Bench Press
When appropriately loaded the deadlift uses more
muscles than any other resistance exercise – all the lower
body muscles
Barbell Curl
in terms of building size and strength in the biceps the big pulling
exercises such as chins, bent over rows and lat pulldowns are
certainly more effective as heavier loads are able to be lifted thus
providing a greater stimulus for strengthening and building the
biceps
The tricep pushdown is an isolation exercise that
really only works the tricep muscles
Tricep Pushdown
Sources:https://www.ptdirect.com/training-design/training-tools/dan2019s-top-ten-2018most-functional2019-
resistance-training-exercises
Bent over Row

9. Tricep Pushdown
Barbell Curl
Bent over Row
Push Ups
Bench Press