Ch. 10 - Resistance Training

Question 1

What are the factors that influence muscular strength and hypertrophy? And why?

Answer 1

1. Hormone levels - they affect tissue growth, mainly T and GH.
2. Sex - men have larger muscle size, although men+women pound for pound identical in quality.
3. Age -
4. Muscle fiber type - the more type 2 fibers you have, the more hypertrophy.
5. Muscle length - longer muscles, shorter tendons = bigger muscles.
6. Limb length - affects strength, not hypertrophy - due to shorter limbs giving a lever advantage.
7. Tendon insertion point - does not affect hypertrophy, but does affect strength. Insertion point farther away from joint = more leverage.

Question 2

In body weight training, the progressive repetition approach works well until how long that the strength building stimulus diminishes?

Answer 2

100 seconds.

Question 3

Plyometrics - only after the client can squat how many times their bodyweight for one rep? Or alternatively instead of 1-RM squat what can be measured?

Answer 3

1-RM squat = 1.5 times their bodyweight -or- 5 reps @ 60% x bodyweight in 5 seconds!

Question 4

Plyometrics - what are the movement-pattern progressions for velocity training?

Answer 4

Linear-forward > Lateral > Backpedal > Rotational > Crossover/Cutting/Curving

Question 5

What is the equation for power training?

Answer 5

Power = Force x Velocity OR Power = Work/Time

Question 6

What is the general training guidelines for muscular strength (sets,reps,etc)? And what is the recommended rest period between sessions?

Answer 6

2-6 sets, < 6 reps, rest interval 2-5 min, 80-90% 1-RM.

Frequency: 72 hours rest between sessions.

Question 7

What is the general training guidelines for muscular hypertrophy (sets,reps,etc)? And what is the recommended rest period between sessions?

Answer 7

3-6 sets, 6-12 reps, 70-80% 1-RM, 30-90 seconds rest.

Frequency: 72 hours between sessions of same muscle group.

Question 8

What is the general training guidelines for general muscular fitness (sets,reps,etc)?

Answer 8

1-2 sets, 8-15 reps, 30-90 seconds rest, intensity varies.

Question 9

What is the general training guidelines for muscular endurance (sets,reps,etc)?

Answer 9

2-3 sets, _>_12 reps, < 30 seconds rest, 60-70% 1-RM.

Question 10

What is the general training guidelines for muscular power (sets,reps,etc)? And what is the recommended rest period between sessions?

Answer 10

3-5 sets, 1-2 reps (single effort) or 3-5 reps (multiple effort), 2-5 min rest, >90% 1-RM.