Chapter 10 - Resistance Training

Question 1

Benefits of Resistance Training (4)

Answer 1

1) Physical Capacity
2) Physical Appearance and Body Composition
3) Metabolic Function
4) Injury Risk and Disease Prevention

Question 2

Adaptations from resistance training

Answer 2

1) Stabilization
2) Hypertrophy
3) Strength
4) Power
5) Muscular Endurance

Question 3

Muscular Strength

Answer 3

1 Rep Max

Question 4

Muscular Endurance

Answer 4

Number of repetitions that can be performed with a given submaximal resistance

Question 5

Muscular Power

Answer 5

Medium weight with moderate-to-fast movement speed produces most power

Question 6

Phases of Training

Answer 6

1) Needs Assessment
2) Frequency
3) Selection and Order
4) Volume
5) Intensity
6) Tempo

Question 7

Training Frequency: Beginner, Intermediate, Advanced

Answer 7

Beginner = 2-3 sessions per week
Intermediate = 3-4 sessions per week
Advanced = 4-7 sessions per week

Question 8

Exercise Selection/Order:

Answer 8

Multi-Joint Exercises First

Single-Joint Exercises Second

Question 9

FIRST =

Answer 9

Frequency 
Intensity 
Resistance
Sets
Type

Question 10

Movement Training - FIRST

Answer 10

2-3 sessions per week
Low intensity
Reps 10-20
At least one set
Dependent on client’s movement efficiency

Question 11

Muscular Endurance - FIRST

Answer 11

3 sessions per week
12-16 controlled reps at 60-70%
2-3 Sets (less than 60 sec rest)
Emphasize 5 basic movement patterns

Question 12

Strength - FIRST

Answer 12

72 hours between sessions
1-6 reps @ 80-90%
3-4 sets
Emphasis 5 basic movement pattersn

Question 13

Hypertrophy - FIRST

Answer 13

72 hours recovery for a muscle group before next session
6-12 reps @ 70-80%
3-6 sets
Free weights and machines

Question 14

Supersets

Answer 14

alternating exercise for opposing muscle groups with little rest between sets

Question 15

Compound sets

Answer 15

2 or more exercises for the same muscles in rapid succession

Question 16

Breakdown training

Answer 16

train to fatigue, then reduce the weight by 10-20% and perform more reps until failure

Question 17

Assisted Training

Answer 17

train to fatigue, then have help/manual assistance from a trainer on the lifting phase for 3-5 post fatigue reps

Question 18

Plyometrics

Answer 18

quick, powerful movements involving the stretch-shortening cycle

Question 19

Stretch-Shortening Cycle

Answer 19

active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle

Question 20

Amortization Phase

Answer 20

period of time between the eccentric and concentric actions

Question 21

Muscle Spindles

Answer 21

sense differences in the rate and magnitude of stretching imposed on a muscle

Question 22

Older Adults should: (3)

Answer 22

1) Avoid holding breath
2) Avoid holding isometric contractions
3) 2 sessions per week (recover slower)

Question 23

Caffeine

Answer 23

enhances athletic performance

Question 24

Anemia

Answer 24

Iron deficiency

Question 25

Vitamin B12

Answer 25

metabolism of nerve tissue, protein, fat, and carbs

Question 26

Riboflavin

Answer 26

energy production

Question 27

Vitamin D

Answer 27

calcium absorption, bone growth, and mineralization