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CSCS > Chapter 7 > Flashcards

Chapter 7 Flashcards

1
Q

What is resistance exercise?

A

A method of conditioning in which an individual is working against a wide variety of resistive loads to enhance health, fitness, and performance.

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2
Q

What is the difference between weight lifting and resistance exercise?

A

Resistance exercise is for health benefits, weight lifting is a competition in which people attempt to lift maximum amounts of weight.

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3
Q

What is growth?

A

Increase in body size

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4
Q

What is development?

A

Natural progression from prenatal to adulthood

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5
Q

What is maturation?

A

Process of becoming mature and fully functional

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6
Q

What does chronological age measure?

A

Age in days/weeks/months/years

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7
Q

What does biological age measure?

A

Physical maturation. Gold standard is L wrist X ray for bone density assessment.

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8
Q

What is biological age used to determine?

A

Proper training

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9
Q

What does the tanner classification do?

A

Meausres bilogical age, stages 1(immature)-5(fully mature)

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10
Q

What is somatic age?

A

Age based on degree of growth in limbs or stature

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11
Q

What is Peak Height Velocity?

A

Max rate of height growth during pubertal growth.

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12
Q

What training considerations must be made during peak height velocity?

A

Higher injury risk due to rapidly changing body proportions.

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13
Q

When is peak height in boys? Girls?

A

14, 12

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14
Q

What is training age?

A

The amount of time an individual has followed a formalized training plan.

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15
Q

What can be expected regarding gains in children with varying training ages?

A

Younger training age = greater room for improvement.

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16
Q

How does muscle mass change over development?

A

Increases from childhood to adulthood, due to hypertrophy.

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17
Q

How does muscle mass increase in girls vs boys?

A

Slower in girls than in boys.

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18
Q

When is peak muscle mass in boys? Girls?

A

18-25 in males, 16-20 in females, unless effected by resistance exercise.

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19
Q

Where does bone growth occur?

A

Diaphysis (primary), growth cartilage (secondary), tendon/muscle insertions.

20
Q

Which comes first, muscle mass increase or bone density increase?

A

Muscle mass increase

21
Q

When is peak strength in men? Women?

A

20-30, 20 in untrained.

22
Q

What role does the nervous system play in strength gains from childhood to adulthood?

A

Nervous system matures, is better able to work the muscles.

23
Q

What body type are early maturers? Late?

A

Endo/Mesomorphic, ectomorphic.

24
Q

Is resistance training safe for children?

A

Yes, as long as plans are made to individual abilities and needs.

25
Q

What leads to strength gains in preadolescents? Adolescents?

A

Neural adaptations, hypertrophy

26
Q

What are benefits besides strength from resistance training?

A

Decreased injury risk, improved motor skills and sport performance, decreased body fat, increased insulin sensitivity, improved heart function, improved pennation angle with age.

27
Q

Should sport specialization be delayed?

A

Yes, due to injury risk.

28
Q

What are the design considerations for youth resistance programs?

A
  • 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
29
Q

What is the sets/reps/progression recommendation for youth?

A

1-3 sets of 6-15 reps, 5-10% progression, 2-3 sessions per week spread out.

30
Q

How strong are women compared to men?

A

2/3rds of the strength, worse upper body, better lower body

31
Q

What is the fat/muscle mass/bone density of women compared to men?

A

Higher fat, lower muscle, lower bone density

32
Q

How does the fat free mass of women compare to men?

A

Essentially the same.

33
Q

Can women strengthen like men?

A

Yes, at the same rate or faster. Hypertrophy does occur.

34
Q

What is the relationship between hypertrophy and complex multijoint movements?

A

These types of exercises take longer to show hypertrophy due to nervous system taking a while to catch up.

35
Q

What is female athlete triad?

A

High training demands and insufficient energy supply leading to poor performance, decreased bone density, and amenorrhea.

36
Q

Should resistance training be fundamentally different for women than men?

A

Nope, just expect lower absolute weights.

37
Q

What injury risk doe females have and why?

A

High risk of ACL injury due to biomechanical, hormonal, and neuromuscular deficiencies.

38
Q

How to prevent ACL injuries in women?

A

Balance, agility, plyos.

39
Q

What physical changes do older adults have?

A

Loss of bone mass and increased intramuscular fat, which reduces power and strength.

40
Q

What is sarcopenia?

A

Decrease in muscle mass, and increase in intramuscular fat

41
Q

What is osteopenia and osteoporosis?

A

Decrease in BMD. 1.5-2.5 SD below healthy average for osteopenia, below 2.5 for osteoporosis.

42
Q

What decreases faster, strength or power?

A

Power

43
Q

Can resistance training help older adults?

A

Yes, can increase strength and power significantly.

44
Q

What increases the fall risk of older adults?

A

Decreased precontraction, increased cocontraction. Address via low level plyos, balance, dynamic stabilization exercises.

45
Q

What are program considerations for older adults?

A
  • Warm up 5-10 minutes
  • Keep medical conditions in mind
  • Increase protein intake
  • Use free weights and multijoint exercises as often as possible
46
Q

What intensity, sets/reps/ recovery should older adults use?

A

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.

CSCS (7 decks)

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