4b resistance

Question 1

List benefits of resistance training (8)

Answer 1

increases :
1. muscle strength
2. muscle endurance
3. done density
4. ADL
5. muscle co ord
6. balance
7. sport performance
8. lean body mass and RMR

Question 2

What is volume ?

Answer 2

Volume = reps x sets x weight x days/week

Question 3

sequence of exercises ? (4)

Answer 3

multijoint before single joint
successive exercises should not involve same muscle group
include one exercise per muscle group
balance antagonist vs agonist and contralateral exercises

Question 4

what is pyramiding sets

Answer 4

start with light weight and high reps
Subsequent reps increase weight and decrease reps
6 sets
experienced weightlifters and bodybuilders

Question 5

what is periodizations what 2 goals ?

Answer 5

systematic varaition between volume and intensity
Goal 1 : maximize gals in power, endurance, hypertrophy and strength

Goal 2 : reduce likelihood of injury and over training

rest periods between training and exercise relates to intensity

Question 6

3 common models of periodization?

Answer 6

1. linear
2. reverse
3. undulating

Question 7

3 types of linear periodization ?

Answer 7

1. macrocycles (9-12 month intervals)
2. mesocycles : 3-4 m
3. microcycles 1-4 week

within and between cycles volume decreases as intensity increases

Question 8

What is reverse linear periodization ?

Answer 8

withing and between cycles, training vol increases and intensity dec

Question 9

what in undalting periodization

Answer 9

shorter intervals, frequent changes, no chance for plateaus, constant adaptations, increases exercise variety and adherence
cross training

Question 10

What is the benefits of core stability ? (2)

Answer 10

improves functional capacity
improves alignment of neck, spine, scapula, and pelvis

Question 11

list five stages or types of functional stability

Answer 11

1. stabilization
2. proprioception and balance
3. resistance exercise
4. flexibility exercise
5. functional integration

Question 12

6 step approach to developing functional training ?

Answer 12

1. isolate and educate
2. add balance or resistance
3. add functional training positions
4. combine increased function and resistance
5. exercise multiple muscle groups w increased resistance and core challenge
6. add increased function, speed or rotation

Question 13

benefits of isokinetic training (3)

Answer 13

1. combines advantages of dynamic and static exercises
2. uses accommodating resistance that matches force
3. reduces doms

Question 13

Disadvantages (3)

Answer 13

time consuming
expensive
single joint

Question 14

3 specificty of resiatnce training ?

Answer 14

1. muscle trained
2. type of contraction
3. intensity

Question 15

Overload of resistance ttraining ?

Answer 15

for strength > 60% 1rm , faster gains at higher loads
for endurance : < 60% 1rm , reps to fatigue

Question 16

progression (7)

Answer 16

manupilation :
1. duration
2. frequency
3. intensity load
4. reps
5. sets
5. rest periods
7. number of exercises

Question 17

application of training trinciples on resistance ? (4)

Answer 17

1. initial values : lowest starting value will show greatest improvement
2. diminishing returns : as the client gets closer the the goal, fewer and smaller improvements
3. individuality : no two clients will respond the same way
4. Reversibility : injury or discontinuation will result in loss of previous gains

Question 18

resistance training for children

Answer 18

1. train max 3 d/week
2. focus on technique
3. keep intensity < 80%
4. avoid training muscle groups in isolation
5. monitor training volume to avoid over training
6. high rep, mod intensity to improve strength and endurance

Question 19

resistance training for older adults

Answer 19

1. goal to develop sufficient muscular strength to allow, independent performance of ADL
2. prescribe 1-2 sets of 10-15 reos for 8-10 different muscle groups
3. set intensity in RPE
4. initially keep loads light and focus on technique

Question 20

4 morphological training adaptations

Answer 20

1. muscle mypertrophy
2. improvements in ligamentous and tendious integrity
3. increased bone density
4. increased caoillization of muscles

Question 21

4 neural adaptations ?

Answer 21

1. enhanced motor neuron activation and recruitment
2. increased neurotransmitter release by motor neurons
3. Enhanced neural inhibition of antagonists
4. Improved muscle co-ord

Question 22

Biomechanical adaptations(4)

Answer 22

1. enhanced fat burning
2. muscle hytrophy
   3.Improved insulin sensitivity
3. increased bone mineral density

Question 23

Body comp adaptations (3)

Answer 23

1. increased fat free mass
   decreased fat mass
   decreased BF %

Question 24

what is acute muscle soreness ?

Answer 24

immediate response to reduction of blood flow and local metabolic by products in exercised muscles

Question 25

Prevention of doms ?

Answer 25

1. nutrition and supplements
2. slower progression
3. warm up
4. stretching before and after
5. Heat