Chapter 10 Flashcards

1
Q

List some of the benefits resistance training

A

increase in:

  • muscular strength
  • muscular endurance
  • strength of bones, ligaments and tendons
  • thickness of cartilage
  • muscle mass (hypertrophy)
  • stamina (duration of effort before exhaustion)
  • flexibility/ mobility (when utilising full range of movement)
  • speed and power
  • motor skill (free-weight programs)

helpful for:

  • injury prevention/ rehabilitation
  • alter metabolism to improve caloric utilization
  • decrease in mortality
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the 3 types of resistance training?

A
  • body weight (calisthenics)
  • free weight
  • machines
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are the pros and cons of: body weight exercises/calisthenics

A
  • pros: no specialized equipment required and is cheaper!

- cons: harder to find pulling exercises

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the pros and cons of: machine based resistance exercises

A
  • pros: “safer” (no spotter needed) and less chance of injury, it is faster and easier to change weight settings
  • cons: one size does not fit all; isolated exercises are not FUNCTIONAL
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the pros and cons of: free weight resistance exercises

A
  • pros: when performed standing, increases the use of musculature compared to machines (standing is a weight bearing exercises that increases bone mineralization and prevents osteoporosis); easier to design programs around free weights (gyms have limited number of machines so they may be used up); free weights are cheaper than machines
  • cons: more skill is required to control the weights; can be dangerous for beginners
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

List a few examples of free weight, machine, and calisthenic exercises

A
  • free weight: backsquat, deadlift, bench press, dumbbell curls
  • machine: leg press, leg curl, lat pull down, seated row
  • calisthenics: bodyweight squat, sit ups, push ups, pull ups
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the cons of the knee extension exercise

A
  • squat generates twice as much hamstring activity than it
  • the ACL is loaded during the range of motion (as indicated by the tibiofemoral shear) which is unideal
  • displaces the patella more than squatting (can be a health concern for those with tight vastus lateralis)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Fill in the blank: muscle imbalances of the core/trunk can lead to _____

A
  • low back pain
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What muscles are included in the “core” (6).

A
  • transverse abdominus
  • internal and external obliques
  • rectus abdominis
  • erector spinae
  • multifidus
  • quadratus lumborum
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Analyze the movement of the squat in the up phase:

  • ankle
  • knee and hip
  • what plane is it in?
A
  • ankle: plantar flexion
  • knee and hip: extension
  • plane: saggital
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Analyze the movement of the squat in the down phase:

  • ankle
  • knee and hip
A
  • ankle: dorsiflexion

- knee and hip: flexion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What prime movers/muscles are involved in the up phase? Also explain their “action”

A
  • hip: extension/adduction (gluteus maximum and adductors)
  • knee: extension (quadriceps)
  • ankle: plantar flexion (soleus)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What prime movers/muscles are involved in the down phase? Also explain their “action”

A
  • hip: flexion (gluteus maximum and adductors)
  • knee: flexion (quadriceps)
  • ankle: dorsal flexion (soleus)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the dynamic stabilizers for the squat? (3)

A
  • hamstrings, rectus femoris, and gastrocnemius stabilize the hip, knee, and ankle respectively
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Explain Lombard’s Paradox

A

When the hamstrings and quads and gluteus maximus contract at the same time resulting in knee and hip extension despite being antagonists. This happens because:

  • the rectus femoris has a smaller moment arm at the hip than the hamstrings and gluteus maximus BUT
  • its moment arm is greater over the knee than the hamstring’s knee moment arm
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

List some ways the body adapts or does not adapt to resistance training (5)

A
  • little to no change in total body weight (except in young males doing very high volume of RT)
  • significant gain of lean body mass
  • significant loss of fat
  • maintenance or increase in bone density
  • increased thickness and strength in ligaments and tendons
17
Q

See figure 10.7; Do you understand it?

A
  • see google doc; 10.7 shows the neural adapatation is the most important factor in strength gains in the early stages of training and the early stages of detraining. Although after a few weeks of resistance training you make be 15-20% stronger this is not due to a 15-20% increase in muscle size; it is because you are recruiting existing muscle fibres more efficiently (ex: they’re firing more frequently and more are activating)
18
Q

Why are men on average stronger? (4)

A
  • physically larger
  • greater percentage of body is muscle
  • higher levels of testosterone
  • faster nervous control of muscle
19
Q

Fill in the blank and answer: Women upper bodies are ______ as strong as males but their lower bodies are _____ as strong. Why?

A
  • 50-60%
  • 70-80%
  • Men have broader shoulders than women but the difference in leg size proportions between men and women are slightly lower
20
Q

How can you reduce age related muscle mass loss (2)?

A
  • lift weights to maintain muscle mass

- start lifting early to develop large muscle mass

21
Q

See figure 10.8; Can you identify where on the curve you would put the following examples?

A
  • see google doc for answers
22
Q

See figure 10.9; Can you identify where on the curve you would put: eccentric exercise, isometric/static exercise, and concentric/ isotonic exercise?

A
  • see the google doc for answers
23
Q

What are some misconceptions associated with strength training (6)?

A
  • women will bulk up and look unattractive
  • resistance-training will slow you down
  • strength workouts need to be long marathon workouts
  • you will become “muscle bound” and lose coordination, flexibility, and mobility
  • protein supplements are necessary for gains
  • muscle will convert to fat after you stop training
24
Q
Quiz yourself: Which of these is not a fundamental movement
pattern?
- push
- rotation
- hip hinge
- skipping
- squat
25
Q

Quiz yourself: Which of these is a closed kinetic chain exercise

  • squat
  • bench press
  • lat pull down
  • seated row
26
Q

Quiz yourself: An essential hormone that men have in higher amounts than women, that allows men to build more muscle mass than women is:

  • estrogen
  • tesosterone
  • adrenaline
  • insulin
  • cortisol
A
  • testosterone
27
Q

Quiz yourself: A novice resistance-trainee will initially (within the first
two weeks) gain a considerable amount of strength
PRIMARILY due to?

A
  • increased neural input to the muscle
28
Q

Quiz yourself: A bi-articulate muscle that simultaneously shortens at the target joint and lengthens at the adjacent joint with no appreciable difference in length is called a(n):

A
  • dynamic stabilizer