Chapter 5 and 6 Flashcards
benefits of resistance training
lowers all-cause mortality
metabolic health
body comp
lowers risk of functional limitations
longevity
muscular strength (quantitative)
1 RM
muscular endurance (quantitative)
15-20 RM
muscular power
=ability to produce force quickly
power= work/given time period
or force*velocity
muscular hypertrophy
an increase in the size of muscle fibres
–> no linear relationship between muscle size and strength
(there are different types of muscle fibres)
sufficient overload recommended for general population
60-80%
3 ways to create overload
- increase load
- increase # reps at same load
- increase volume of sets/exercises
FIIT
what is frequency influenced by in resistance training
type of exercises
level of training
recovery ability
training goals of client
Novice resistance training frequency
2-3 days per week with a minimum one day rest between days
FIIT
how to determine one rep max (intensity)
there is a table that expresses a percentage of someone’s 1 RM
–> to determine 1 RM
Amount of reps to improve strength and power in most adults
8-12 reps
(70-80% of 1 RM)
Amount of reps to improve strength in middle aged/older adults
10-15 reps
Max strength improvement for athletes
1-6 RM
(85-100% of 1 RM)
Muscular endurance ACSM recommendations
10-15 RM for novice/intermediate
15-20 for advanced
Muscular endurance NSCA recommendations
over 12 RM (70% of 1 RM)
training volume
sum of total reps and sets
sets ACSM and NSCA
2-4 ACSM
2-6 NSCA
3 types of resistance training
- bodyweight (calisthenics)
- machine-based
- free-weight
why are knee extension machines not recommended
patella can displace laterally
tibiofemoral shear force
free-weights: what allows you to reduce the number of exercises
multi-joint movements
what generates more hamstring activity? squat or knee extension machine
squat
–> quads and hamstring are stabilizing eachother
what does the “core” do
group of muscles that stabilize the spine
muscle imbalances of the core leads to
low back pain
Exercise order?
(exam q)
- primary exercises, followed by assistance exercises (main exercises followed by exercises that support it)
- multi-joint exercises followed by single joint exercises (don’t isolate individual muscle groups)
- larger muscle groups before smaller muscle groups
- higher intensity before lower intensity (heavier load first)
Rest periods:
strength
hypertrophy
muscular endurance
strength= 2-5 min
hyp= 30-90sec
endurance= less than 30 sec
Velocity time
1-2 sec concentric
1-2 sec eccentric
tempo= 2:0:2
2 up, 2 down
tempo= 1:0:2
1 up, 2 down
Hypertrophy vs hyperplasia
hypertrophy= increase in muscle fibers
hyperplasia= increase in the size of muscle fibers
does hyperplasia occur in adults?
no
why are M stronger than F?
higher testosterone levels
faster nervous control of the muscle
body proportions strength differences
upper bodies 50-60% as strong as M
lower bodies 70-80% as strong as M
old people benefits of resistance training
-decrease cognitive function loss
-decrease muscle loss (sarcopenia)
-osteoporosis
-reduce fall risk (neuromotor training)
knees past toes when squatting is
okay
–> myth that it is bad
decriptive/observational research
describe phenomena observed
can’t answer “why”
-not a good way to evaluate training programs
experimental research
treatment groups receives treatment/exercise program
control group
crossover design
repeated measurements design. each subject receives diff treatments during diff time periods.
–> problem: can see the carry over effect with fitness tests
best design for fitness studies
experimental group
control group
double blind RCT
participants and researchers don’t know which group is which
confirmation bias
people listen to things that they already believe to be true
systematic reviews
literature review of studies that answer the same question
meta analysis
combining dozens of studies
epidemiological/observational studies
follow people over many years
epidemiological/obs studies: 6 things needed for results to be considered plausible
- The association between exercise and health must
be repeatable (reliable). - The association between exercise and health must
be strong. - The association between exercise and health must
be logical. - All studies should start with a logical hypothesis.
- Any dose-response relationship (biological gradient)
must be logical. - No other obvious causation should be able to
affect the results.
case report
a detailed report of the diagnosis,
treatment, response to treatment, and follow-up after treatment of an individual patient.
SSE
You design an exercise regime for yourself or a client & you measure fitness parameters before the
program and then again after a period of time.
