06e. Resistance, Plyo + Flex TMs

Question 1

What W:R is used for resistance training targeting muscular strength

Answer 1

1:5+

Question 1

What W:R is used for resistance training targeting muscular endurance

Answer 1

1:2-1:4

Question 2

How much recovery is required between sets for resistance training targeting muscular strength?

Answer 2

3mins

Question 3

How much recovery is required between sets for resistance training targeting muscular power?

Answer 3

3mins

Question 4

What is the speed of contraction for resistance training targeting muscular strength?

Answer 4

Slow

Question 5

What is the speed of contraction for resistance training targeting muscular power?

Answer 5

fast/explosive

Question 6

List an advantage and a disadvantage of resistance training

Answer 6

Advantage: Can be easily manipulated to train a number of different fitness components. Disadvantage: Equipment and background knowledge required.

Question 7

What fitness component is being targeted in 3 sets, 2-8 reps, 85-95% 1RM, slow speed of contraction, 1:5, 3-5 min between sets

Answer 7

Muscular strength

Question 8

What fitness component is being targeted in 3 sets, 12+ reps, 50-70% 1RM, medium speed of contraction, 1:3, 3-5 min between sets

Answer 8

Muscular endurance

Question 9

What fitness component is being targeted in 3 sets, 8-12 reps, 30-70% 1RM, fast speed of contraction, 1:5, 3-5 min between sets

Answer 9

Muscular power

Question 10

What %1RM is associated with muscular strength?

Answer 10

85%+

Question 11

Describe circuit training

Answer 11

Combines continuous and resistance training, consists of a series of exercises (5-15) arranged in order to develop health related or specific sport related fitness.

Question 12

List the 3 types of circuit training

Answer 12

Fixed load. Fixed time. Individual load.

Question 13

Outline fixed load circuit

Answer 13

Fixed load. Each station or activity has a set number of repetitions to be completed.

Question 14

Outline fixed time circuit

Answer 14

Fixed time. The athlete completes as many repetitions as possible in the allocated time

Question 15

Outline individual load circuit

Answer 15

Individual load. Weight set by individual

Question 16

Describe plyometrics

Answer 16

Plyometric exercises involve a rapid eccentric (lengthening) contraction followed immediately by a forceful concentric (shortening) contraction

Question 17

List 5 plyometric activities.

Answer 17

Skipping, squat jumps, tuck jumps, depth jumps, hopping for distance, clap push ups

Question 18

List an advantage and a disadvantage of plyometrics

Answer 18

Advantages: Most specific way to develop power, can be completed in short sessions with minimal equipment. Disadvantages: Can be dangerous, technique vital to avoid injury.

Question 19

List 2 considerations that should be followed when doing plyometrics

Answer 19

Always do a warm up, progress from least stress to most stress activities, wear appropriate footware.