Republic of the Philippines

Bulacan State University

City of Malolos, Bulacan
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Office of the Dean of Instruction

MUSCULOSKELETAL
FITNESS/
RESISTANCE
TRAINING METHODS
MODULE I
Introduction to
Musculoskeletal Fitness/
Resistance Training
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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.
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LESSON
Musculoskeletal and
1 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

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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,

Hold Squat Elbow Plank

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
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independence in older people with musculoskeletal disorders, which may

result in improved quality of the years lived (Gomes, Emmanuel [Link]., 2016).

LESSON
Benefits of Resistance
2 Training

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
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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 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.

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
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LESSON
Resistance Training
3 Methods

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 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,

Squat Pushups Ab crunch

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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
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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
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LESSON

4 Basic Terminologies

What to know?

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,
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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.
Example is the highlighted column:
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Exercises Load/Weight SETS REPS

Plank body weight 2 1min.
Dumbbell with
Shoulder Press 2 10
40lbs
Squat barbell with 100lbs 2 12

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:

Exercises Load/Weight SETS REPS

Plank body weight 2 1min.
Dumbbell with
Shoulder Press 2 10
40lbs
Squat barbell with 100lbs 2 12
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.

Example is the highlighted column:

Exercises Load/Weight SETS REPS Rest

20
Plank body weight 2 1min.
secs.
Dumbbell
Shoulder Press 20 secs.
with 40lbs 2 10
barbell with
Squat 2 12 20 secs.
100lbs

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 m u s c l e s 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 hen 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:
 ACTIVITIES

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.
[Link] is the Difference of Musculoskeletal fitness and Resistance Training?
______________________________________________________________
______________________________________________________________
______________________________________________________________
2. What is the Benefits of Musculoskeletal fitness and Resistance Training?
______________________________________________________________
______________________________________________________________
______________________________________________________________

Activity 2: Difference and Similarities

Instruction: Write the Difference and similarities of the Types of Resistance
Methods in the Chart below.