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MUSCULOSKELETAL
FITNESS/
RESISTANCE
TRAINING METHODS
MODULE I
Introduction to
Musculoskeletal Fitness/
Resistance Training
2
INTRODUCTION:
In this module, students will acquire knowledge about the
Musculoskeletal Fitness and Resistance Training meaning, benefits of
Resistance Training, Resistance Training Methods and the Basic
Terminologies used in Resistance Training Program. As students go along in
this module, you will be continuously asked to list your understanding of each
lesson. These concepts will ultimately allow you to understand better the
ideas that you need to understand that may help you to change and improve
your accustomed lifestyle. Also, to guide you before you engage in physical
activities as part of your next module.
OBJECTIVES:
After completing this course, the student must be able to:
1. Define the Musculoskeletal fitness and Resistance training.
2. Determine and appreciate the Benefits of the Musculoskeletal fitness
and Resistance training to improve our fitness level.
3. Explain the Types of Resistance training and their role in bringing
about optimal gains in strength or muscle hypertrophy.
4. Identify the Basic terminologies used in Resistance Training.
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LESSON
Musculoskeletal and
1 Resistance Training
What to know?
For Example:
LESSON
Benefits of Resistance
2 Training
1. Improved Metabolism
Resistance training can create lasting changes when implemented
regularly.
For instance, one study found that regular strength training can
increase your BMR (Basal Metabolic Rate) by about 5%. This means that
even outside of training, your body will then burn more calories throughout the
day.
So, even if your goal is purely fat loss, avoiding resistance training
gives you a major strategic disadvantage. By incorporating strength training
into your routine, you’ll be able to consume more calories and feel more
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2. Balanced Physique
To get more “toned” or change your shape in a certain way, such as
attaining a hourglass or masculine figure, strength training is the answer.
Strategically building lean muscle can help completely change your
proportions - something that cardio alone most certainly won’t do.
4. Increased Strength
You will not become “bulky” as a result of strength training - unless it is
your specific goal. Strength training is capable of giving you amazing sense of
achievement and help break limitations. Many women believe that they won’t
ever be able to perform certain exercises, such as unassisted pull ups or
push-ups - however, this is simply not true. Setting and crashing strength
goals, however ambitious or modest, can also have a major positive impact
on self-confidence and overall mental health.
LESSON
Resistance Training
3 Methods
What to know?
1. Bodyweight
Body weight exercise are exercises that utiliezes your body weight instead of
other common equipment for exercises. It is one of original form of Strength
training. It is easy to learn, effective and can be done anywhere (home, gym,
work, travel). These types of exercises are good start for novice and useful
for building strength, speed, flexibility, balance, and muscle mass.
For Example,
2. Free weight
A free weight is any type of weight training equipment that does not limit
the range of motion with which you can use it. These types of weights are
useful for building strength, speed, flexibility, balance, and muscle mass. Lifter
should make sure that they train with proper form at all times, understand the
functions and limitations of their desire equipment.
The following are the example free weight equipment,
Barbell Dumbbell
3. Weight Machine
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LESSON
4 Basic Terminologies
What to know?
BASIC TERMINOLOGIES
Squats 2 15
4. Intensity
It also called training Load or resistance refers to the amount of weight,
usually represented in pounds (lbs) or kilograms (kg). These three terms are
mostly used to refer to the weight selection in designing a training program.
Waehner, Paige. (2020) recommend that the general rule lift enough weight
that you can only complete the desired number of reps. In other words, you
want that last rep to be the very last rep you can do with good form. The
larger the muscles, the heavier the weight: The muscles of the glutes, thighs,
chest, and back can usually handle heavier weight than the smaller muscles
of the shoulders, arms, abs, and calves.
Example is the highlighted column:
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5. Training Volume
The volume of an exercise or workout is a combination of sets, reps,
and weight. This represents the total amount of work completed in an
exercise or workout session.
Example is the highlighted column:
Examples:
Lifting object up from lying position-chest muscle
Lifting object above the head- shoulder muscle
Examples:
Landing on the ground from a jump- leg muscle
Lowering the lift of an object from lying position-Chest muscle
9. Isometric Muscle Action (same length) -when performing
resistance exercises that generate force without changing the
length of the muscle.
Examples:
Static Plank
Holding a weight at arm’s length
Activity 1: Essay
Instruction: Explain Each Questions. Before you begin in writing, read it
carefully and write what you will say. Your essay should be 3-5 Sentence.
1.What is the Difference of Musculoskeletal fitness and Resistance Training?
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2. What is the Benefits of Musculoskeletal fitness and Resistance Training?
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