Chapter 7 Flashcards
What is resistance exercise?
A method of conditioning in which an individual is working against a wide variety of resistive loads to enhance health, fitness, and performance.
What is the difference between weight lifting and resistance exercise?
Resistance exercise is for health benefits, weight lifting is a competition in which people attempt to lift maximum amounts of weight.
What is growth?
Increase in body size
What is development?
Natural progression from prenatal to adulthood
What is maturation?
Process of becoming mature and fully functional
What does chronological age measure?
Age in days/weeks/months/years
What does biological age measure?
Physical maturation. Gold standard is L wrist X ray for bone density assessment.
What is biological age used to determine?
Proper training
What does the tanner classification do?
Meausres bilogical age, stages 1(immature)-5(fully mature)
What is somatic age?
Age based on degree of growth in limbs or stature
What is Peak Height Velocity?
Max rate of height growth during pubertal growth.
What training considerations must be made during peak height velocity?
Higher injury risk due to rapidly changing body proportions.
When is peak height in boys? Girls?
14, 12
What is training age?
The amount of time an individual has followed a formalized training plan.
What can be expected regarding gains in children with varying training ages?
Younger training age = greater room for improvement.
How does muscle mass change over development?
Increases from childhood to adulthood, due to hypertrophy.
How does muscle mass increase in girls vs boys?
Slower in girls than in boys.
When is peak muscle mass in boys? Girls?
18-25 in males, 16-20 in females, unless effected by resistance exercise.
Where does bone growth occur?
Diaphysis (primary), growth cartilage (secondary), tendon/muscle insertions.
Which comes first, muscle mass increase or bone density increase?
Muscle mass increase
When is peak strength in men? Women?
20-30, 20 in untrained.
What role does the nervous system play in strength gains from childhood to adulthood?
Nervous system matures, is better able to work the muscles.
What body type are early maturers? Late?
Endo/Mesomorphic, ectomorphic.
Is resistance training safe for children?
Yes, as long as plans are made to individual abilities and needs.
What leads to strength gains in preadolescents? Adolescents?
Neural adaptations, hypertrophy
What are benefits besides strength from resistance training?
Decreased injury risk, improved motor skills and sport performance, decreased body fat, increased insulin sensitivity, improved heart function, improved pennation angle with age.
Should sport specialization be delayed?
Yes, due to injury risk.
What are the design considerations for youth resistance programs?
- Get physician screening
- Primary goal is increase interest in fitness
- Focus on proper form, start with very light weights
- Use field tests over 1RM tests
What is the sets/reps/progression recommendation for youth?
1-3 sets of 6-15 reps, 5-10% progression, 2-3 sessions per week spread out.
How strong are women compared to men?
2/3rds of the strength, worse upper body, better lower body
What is the fat/muscle mass/bone density of women compared to men?
Higher fat, lower muscle, lower bone density
How does the fat free mass of women compare to men?
Essentially the same.
Can women strengthen like men?
Yes, at the same rate or faster. Hypertrophy does occur.
What is the relationship between hypertrophy and complex multijoint movements?
These types of exercises take longer to show hypertrophy due to nervous system taking a while to catch up.
What is female athlete triad?
High training demands and insufficient energy supply leading to poor performance, decreased bone density, and amenorrhea.
Should resistance training be fundamentally different for women than men?
Nope, just expect lower absolute weights.
What injury risk doe females have and why?
High risk of ACL injury due to biomechanical, hormonal, and neuromuscular deficiencies.
How to prevent ACL injuries in women?
Balance, agility, plyos.
What physical changes do older adults have?
Loss of bone mass and increased intramuscular fat, which reduces power and strength.
What is sarcopenia?
Decrease in muscle mass, and increase in intramuscular fat
What is osteopenia and osteoporosis?
Decrease in BMD. 1.5-2.5 SD below healthy average for osteopenia, below 2.5 for osteoporosis.
What decreases faster, strength or power?
Power
Can resistance training help older adults?
Yes, can increase strength and power significantly.
What increases the fall risk of older adults?
Decreased precontraction, increased cocontraction. Address via low level plyos, balance, dynamic stabilization exercises.
What are program considerations for older adults?
- Warm up 5-10 minutes
- Keep medical conditions in mind
- Increase protein intake
- Use free weights and multijoint exercises as often as possible
What intensity, sets/reps/ recovery should older adults use?
Avoid valsalva.
48-72 hours recovery
Focus on form
Start LIGHT to gain buy in
Start: 1x8-12 @50% 1RM
Progress to 3x10 @60-80% 1RM
For Power: 1-3 sets of light to mod (40-60%1RM) got 6-10 reps at high velocity.
