MODULE I.

Introduction to Musculoskeletal Fitness/

Resistance Training

Title of The Lesson

Lesson 1: Musculoskeletal and Resistance Training

Lesson 2: Benefits of Resistance Training

Lesson 3: Resistance Training Methods

Lesson 4: Basic Terminologies

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.

What to know?

Musculoskeletal fitness is a multidimensional construct comprising the

integrated function of muscle strength, muscle endurance, and muscle power

to enable the performance of work against one’s own body weight or an

external resistance.

Musculoskeletal conditions can cause pain, stiffness and often

inflammation in one or more joints or muscles. Regular Exercise can reduce

some of these symptoms, and improve your joint mobility and strength

(Musculoskeletal Australia, 2020)

3 Components of Musculoskeletal fitness

1. Muscle strength is the ability of skeletal muscle (single or group) to

produce measurable force, torque, or moment about a single or

multiple joint, typically during a single maximal voluntary contraction

and under a defined set of controlled conditions, which include

specificity of movement pattern, muscle contraction type (concentric,

isometric, or eccentric), and contraction velocity (Farpour-Lambert and

Blimkie, 2008; Kell et al., 2001; Sale and Norman, 1982).

For Example:

Bicep Concentration Curl Barbel Sumo Squat

2. Muscle endurance is the ability of a muscle or group of muscles to

perform repeated contractions against a constant external load for an

extended period of time (Kell et al., 2001).

For Example,

3. Muscular power is a fitness component that combines speed and

strength. In sports, athletes who are strong and move quickly show

good power fitness.

For Example,

Dumbbell Snatch Power Clean

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. It also known as
strength or weight training, they become one of the most popular forms of

exercise for enhancing physical fitness as well as for conditioning athletes.

Regular participation in resistance training programs plays an important

role to minimize the musculoskeletal disorders during aging and may

contribute to the health and well-being to the older population. Compelling

evidence suggest that regular practice of resistance exercise may prevent and

control the development of several musculoskeletal chronic diseases.

Moreover, this training may also improve physical fitness, function and

independence in older people with musculoskeletal disorders, which may

result in improved quality of the years lived (Gomes, Emmanuel et.al., 2016).

BENEFITS OF RESISTANCE TRAINING

Engaging to resistance training can achieved a lot of benefits.

Iudakhina, Liz (2021) Listed the following benefits you can get if you do

resistance training regularly.

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

comfortable while still reducing body fat % efficiently - as opposed to having to

constantly reduce intake and increase cardio.

2. Balanced Physique

To get more “toned” or change your shape in a certain w

ay, 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.

3. Reduced Risk of Injuries

A balanced strength training regime can drastically reduce the risk of

injuries, being that in everyday life or other sports!

By applying dynamic loads to the joints, resistance training triggers

physiological changes in bones, muscles, ligaments and tendons. In turn,

bones get stronger, and joints become more aligned - which reduces the risk

of injuries when performing complex movements.

In addition, while muscles and tendons become stronger with strength

training, the ligaments become more pliable and flexible, so you’re much less

likely to experience a bad tear or strain.

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.

5. Better Overall Health

Last but not least, regular resistance training is incredibly beneficial for

overall health. According to research, strength training has numerous health

benefits, including:

● Helping regulate blood sugar levels

● Improving insulin sensitivity

● Enhancing cardiovascular health

● Helping manage high blood pressure

● Promoting healthy bone development

● Reducing chronic pain

What to know?

RESISTANCE TRAINING METHODS

To help you to understand and choose better training methods that

may help you to improve your fitness goal like strength, endurance and

muscle power. Learning the advantages of each of the different types of

resistance will help you design a more effective, functional training program.

1. Bodyweight

Body weight exercise are exercises that utilizes 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,

Squat Pushups Ab crunch

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
 Kettlebells
 Medicine Balls

3. Weight Machine

A weight Machine is an exercise machine with heavy objects (called

weights) attached that is used for exercise or weight training. Each simple

machines (pulley, lever, wheel, incline) changes the mechanical advantage of

the overall machine relative to the weight.

Examples,

Leg Press Lat Pulldown

4. Resistance bands

It is an elastic band like a giant rubber bands – these provide

resistance when stretched and used for strength training. They are portable

and can be adapted to most workouts. The bands provide continuous

resistance throughout a movement. It also commonly used in physical therapy

that allow slow rebuilding of strength.

Example:

Bent Over Row

Plank Leg Up

BASIC TERMINOLOGIES

Before discussing the principles of resistance training, we will define

some basic terms commonly used in describing resistance training programs

and principles. Having multiple meanings for the same term leads to

misunderstanding. This is why terminology is so important when

communicating with others interested in strength and conditioning (Steven J.

Fleck and William J. Kraemer, 2014).

1. Repetition is one complete motion of an exercise. It normally consists

of two phases: the concentric muscle action (lifting of the resistance)

and the eccentric muscle action (lowering of the resistance). However,

in some exercises a complete repetition may involve several

movements and thus several muscle actions.

Example is the highlighted column:

Exercises Sets Reps

Push Ups 1 15

Squats 1 15

2. set is a group of repetitions performed continuously without stopping or

resting. Although a set can consist of any number of repetitions, sets

typically range from 1 to 15 repetitions.

Example is the highlighted column:

Exercises Sets Reps

Push Ups 2 15

Squats 2 15

3. Repetition maximum, or RM, is the maximal number of repetitions per

set that can be performed in succession with proper lifting technique

using a given resistance. Thus, a set at a certain RM implies that the

set is performed to momentary voluntary fatigue usually in the

concentric phase of a repetition. The heaviest resistance that can be

used for one complete repetition of an exercise is called 1RM.

Example is the highlighted column:

Exercises Sets Reps RM

Push Ups 1 15 10 out of 15

reps

Squats 1 15 12 out of 15

Reps

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.

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.

6. Rest Periods

Rest periods the amount of time taken to recover between sets

or exercises and important for the success of any program. Rest period

length affects recovery and blood lactate, a measure of acidity, as well

as the hormonal responses to a training session.

7. Concentric Muscle Action (shorten)- When you lift resistance

that causes muscles to shorten, thereby generating force.

Examples:

Lifting object up from lying position-chest muscle

Lifting object above the head- shoulder muscle

8. Eccentric Muscle Action (lengthen) - When you lift resistance

that causes muscles to elongate in response to a greater

opposing force.

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

10. Isokinetic
Muscle Action (same speed) – when performing resistance

exercises that causes to shorten as it gains tension. The

difference is that Isokinetic requires a constant speed over the

entire range of motion.

Examples: