1 of 22

What does Resistance Training mean to you?

2 of 22

What is Resistance Training?

“Specialised method of conditioning that involves the use of different modes of training with a wide range of resistive loads. These can range from bodyweight to barbells.”

Please answer honestly on the cards provided

What is a positive outcome of resistance training?
Do you think there are any negative outcomes associated with resistance training?

ACTIVITY 1

Resources: Worksheet - Question Box Cards.

ACTIVITY 1 - QUESTION BOX - ⌚ 5-10 min.

Teachers provide an overview of the unit of work. First activity includes checking prior knowledge of resistance training. Provide students with definition of resistance training: “Specialised method of conditioning that involves the use of different modes of training with a wide range of resistive loads. These can range from bodyweight to barbells.” With that definition in mind, and students’ own experiences, provide students with 5 minutes to answer the following questions anonymously:

1. What is a positive outcome of resistance training?

2. Do you think there are any negative outcomes associated with resistance training?

Remind students that their answers are anonymous, and it is important that they answer honestly, as their thoughts will help contribute to class learning in the next lesson.

3 of 22

Theory Lesson Resources�Lesson 1�What is Resistance Training?

4 of 22

ACTIVITY 2

DEFINING RESISTANCE TRAINING

5 of 22

What is Resistance Training?

“Specialised method of conditioning that involves the use of different modes of training with a wide range of resistive loads. These can range from bodyweight to barbells.”

ACTIVITY 2

6 of 22

Resistance Training Skill Literacy

Resistance training is more than just getting strong – it is also about developing skills, enhancing your understanding and maximising your enjoyment!

Discuss the additional importance of resistance training as a method to develop important movement skills.

You may wish to mention additional detail on each component (see below)

Postural integrity

Establish proper positioning of knee, hip, shoulder and head that facilitates correct exercise technique and a neutral spine throughout the range of motion.

Stance and grip

Explore proper stance and grip positions for strength and power exercises that address body size, different ranges of motion and optimal joint stability.

Dynamic movement

Provide progressive movement challenges that develop balance and spatial awareness while considering individual needs, training experience and nonlinear growth and development.

Range of motion

Discover individual range-of-motion targets that enhance mobility and facilitate progression of movement skills for each exercise.

Tempo and pacing

Feel the influence of movement speed and rhythm on range of motion, joint stability and skill performance while exploring requisite effort and intensity.

Breathing

Practice breathing techniques that assist postural alignment, postural awareness, adequate respiration and unnecessary Valsalva effects.

7 of 22

How many days per week?

How many days per week should youth be participating in resistance training?

0 days (hands on your head)
1 day (shadow boxing)
2 days (jumping on the spot)
3 days (squat hold)

8 of 22

Examples

RT includes the use of:

free weights
machine weights
elastic tubing/stretch bands
medicine balls, sand bags, tractor tyres, sleds
hydraulic machines
bodyweight (e.g. push-ups, chin-ups etc.)

9 of 22

Pros and Cons of Equipment

PRO?

- Easily portable

CON?

- Weight is set amount

KETTLEBELL

10 of 22

Pros and Cons of Equipment

Your turn!

Group 1 – Bodyweight	Group 4 – Hydraulic machine weights
Group 2 – Barbells + weight plates	Group 5 – Elastic tubing/resistance bands
Group 3 – Free weights (e.g., dumbbells)	Group 6 - Medicine balls, sand bags, tractor tyres, sleds

In your group, discuss at least one pro and con of your piece of equipment and write down in your workbook…

11 of 22

ACTIVITY 3

MISCONCEPTIONS

SAFETY

&

12 of 22

ACTIVITY 3

RT Misconceptions

13 of 22

Facts vs. Myths

Misconceptions

Unsafe
Stunts growth
Requires extensive, specialised equipment
Participation leads to getting ‘bulky’
May impair sports performance/aerobic fitness

Facts

Reduces injury risk
Stronger bones
Enhances sports performance
Important for all children – not just those involved in sports

14 of 22

Safety Considerations

Technique before load increases

Crucial for safe execution of exercises
Machines – check position of seat height
Movement through full range of motion

Appropriate footwear
Supervision essential
ALWAYS use safety rails
Check for trip hazards
Ensure equipment is in working order

ACTIVITY 3

Resources: Worksheet – Scenario cards.

One of the main negative outcomes was that RT is unsafe. Discuss some of the safety considerations related to RT.

Safety

One of the main perceived negative outcomes was that RT is unsafe. Discuss some of the safety considerations related to RT. Students return to their previous group and are provided with a scenario card, involving RT being performed. Within the scenario, there is an example of an unsafe behaviour/safety hazard. Students are to identify this behaviour/hazard, classify the level of risk that exists using template, and provide a solution to enhance the safety of the scenario and share with the rest of the class. The students highlight how the solution provided creates a safe situation in which RT can be performed.

Engages in discussion following each group share, with links to the enhanced safety that exists following student changes. Once all groups are finished, the safety considerations slide is to be shown to the class and note similarities/differences compared to the content what was shared by the student groups. Note the reference to technique within the slide and how it influences safety, as this will be circled back to later.

15 of 22

Safety

Risk Assessment Matrix
How serious could the injury be?	How likely is it to be that serious
	Very Likely		Likely	Unlikely	Very Unlikely
Death or permanent injury	1		1	2	3
Long term illness or injury	1		2	3	4
Medical attention & several days off	2		3	4	5
First aid needed	3		4	5	6
Severity – is how seriously a person could be harmed		Likelihood – is an estimate of how probable it is for the hazard to cause harm.
Legend 1 and 2 Extreme risk; deal with the hazard immediately 3 and 4 Moderate risk; deal with the hazard as soon possible 5 and 6 Low risk; deal with the hazard when able.

Using your scenario card:

Identify the safety hazard

Classify the risk (using the risk assessment matrix to the left)

Provide a solution to enhance the safety of the scenario

16 of 22

ACTIVITY 3

BENEFITS OF RT

17 of 22

ACTIVITY 3

Benefits of RT

18 of 22

Benefits of RT

Muscular fitness (MF) during youth is associated with:

↓ body fat
↓ risk of CVD and metabolic disorders
↑ physical self-esteem
↑ bone strength

MF also important for completing everyday tasks, physical activities and sports
MF linked with skill competency
Emerging evidence for benefits of RT for young people’s mental health (including Self-esteem, Physical self-perceptions & Well-being)

19 of 22

Benefits of RT

Improve body and limb control

(i.e., basic movement competence)

Improve joint stability
Improve muscular endurance
Skill development during youth is more effective (Barillas et al., 2021)
Development of relative strength, rather than absolute, linked with skill competency (Pichardo et al., 2019)

Relative strength is important because it helps you move your body efficiently, a very important component of health and fitness!
Absolute strength is the total amount of weight you can lift

“Improving these factors lays the foundation for improved maximal strength, power or sports performance in latter years…”

20 of 22

Benefits of RT

RT is a lifelong activity!

RT improves sports-related skills
Neuromuscular coordination enhancement
Enhance physical activity participation
Improve self-efficacy and perceived competency
Well-suited to changing life priorities

21 of 22

Benefits of RT

NOT IMPORTANT

VERY IMPORTANT

22 of 22

ACTIVITY 4

WHY IS TECHNIQUE IMPORTANT?

ACTIVITY 4 – WHY IS TECHNIQUE IMPORTANT? ⌚ 5 min.

Linking back to the safety section and the importance of good technique. Explain that good technique is necessary in RT to minimise injury risk and maximise the effectiveness of the movement. Show students a video example of RT being performed and highlight to students the errors in the technique and notes the potential issues if these are not resolved. Show additional videos to students of RT movements. In small groups, students are allocated one of the exercises and brainstorm technique errors. Groups share with class and teacher facilitates discussion on each related to how poor technique can lead to issues for an individual. Students think-pair-share of other instances in their life where correct technique is important (consider handwriting, parents driving, other sports skills etc.). Note that in the practical lessons we will be learning about how to perform, instruct and assess correct technique.