Lab 8

Developing a Resistance Program

To gain and/or maintain lifetime health and fitness getting regular activity than ‘stresses’ the muscle (to use muscle strength and/or endurance) is essential. Some get the needed muscle stress, or resistance, through the type of daily tasks they perform – such as construction workers. However, for most of us to get the resistance needed to maintain or improve muscle strength and/or endurance it has to be in the form of regular planned activity – such as weight training.

Muscle strength can decline by 40% between the ages of 30 and 80. If you are not currently engaging in regular physical activity that can maintain your current muscle strength and/or endurance, you can lose a lot between now and 30. By providing the muscles with regular resistance you can offset muscle deterioration normally associated with aging. Other benefits of getting regular resistance activity include improved body composition, increased metabolism, reduced stress, enhance appearance, reduce/prevent osteoporosis and other chronic diseases, protect the musculoskeletal system (like in the prevention of back problems), along with a host of other benefits.

There have been many myths and confusion about weight training causing many people to not train properly or at all. In this lab we will exam various weight-training techniques as well having you try a weight training activity.

If you have never tired a weight training program, at home or a fitness club setting, go out and give it a try. You can perform some activities with just a soup can.

NOTE: If you believe you have any health condition that may limit your ability to perform resistance type activities, please consult your physician first.

Developing a resistance program -- Muscle Fitness Circuit

A reading that describes a variety of exercises for your own personal program.

Weight Training Exercises for Each Muscle Group

An easy to read chart of possible exercises.

Exercises to do at home

Strength Exercises You Can Do At Home

What you Need to Know About's Senior Health section with Marian Eure. Link opens new browser window.

How to Improve Your Strength

A Guide from the National Institute on Aging. Link opens new browser window.

All You Need for Strength is a Can of Soup

Six Spectacular Strength Exercises from Cathy Vasto. Link opens new browser window.

Five Exercises You Must Do

Exercises That Work Your Body Fast. What you Need to Know About's Exercise section with Paige Waehner. Link opens new browser window.

Resistance circuit training at home or community exercise

Strength Training

Department of Kinesiology and Health at Georgia State University. Link opens new browser window.

Instructions for delivering the assignment

1. Try some resistance exercises at either home or in a club setting.
2. Click on Blackboard's LABS button and choose the Lab 8 Resistance Program quiz.
3. Fill in and submit the quiz.
4. Please follow the due date listed in the Calendar of Assignments.