Exam 3 Week 11 Slideshow

Question 1

Draw back with eccentric muscle actions is it ……….

Answer 1

causes injury and DOMS

Question 2

What is Core Stability and what does it do?

Answer 2

Maintain ideal alignment (Neck - Spine - Scapula - Pelvis)

Resistance exercise performed on unstable surfaces

Develops muscular endurance more than strength or power

Question 3

What is Functional Training?

Exercises:

Answer 3

Improve performance of daily activities

Combo: muscle, Joint, stability, Flexibility training

Exercises: Spinal Stabilization, Proprioception, and balance, Resistance, Flexibility

Question 4

Extreme Conditioning Programs

Variation increases…….

Answer 4

High Intensity and Volume functional training with short rest periods EX: Crossfit

Variation increases exercise adherance

Question 5

Injury rate is similiar in ………….. to other resistance activities

Answer 5

Extreme condionting program

Question 6

RTP Recommendation for Children

Teach them….

warm up?

exercises?

Answer 6

• Qualified instructions and supervision
• Teach benefits and risks
• Comprehensive development of muscular fitness and motor skills
• 5-10 min warm up
• 8-12 multijoint exercises
• Size - appropriate eqiupment

Question 7

RTP Recommendation for Adults

Volume:

MOREEEE

Answer 7

Gradual resistance increases

Decrease resistance if you cant complete 8 reps

MOREEEE

Question 8

RTP Recommendation for Older Adults

ACSM:

ASKK ABOUT if we need to know Borde et al. qualifications as well

Answer 8

ACSM:
2 days/wk
8-10 exercises
1-3 sets
8-12 reps

Question 9

Muscular Power for Older Adults:

Power is ………… of ability to perform ADLs

Power ………… than strength with aging

Recommedation:

Answer 9

Power is predictor of ability to perform ADLs

Power declines faster than strength with aging

Recommendation:
Include fast velocity resistance training program

Question 10

Variation to traditional Resistance Training

Answer 10

Perform core exercises on unstable surfaces

Incorporate whole body vibration training

Experiment with kettlebell exercises

Include some high intenisty ot entreme intensity for variety

Question 11

Steps for Designing a RTP

Answer 11

1) Identify goal (Strength, Endurance, Power)

2) Determine program type (Dynamic, isokinetic)

3) Identify muscle weaknesses (assessment data)

4) Select exercises

5) Order exercises

6) Use goals to determine sets, reps, and load (resistance)

7)Set guidelienes CHECK THIS ONE

Question 12

Training Principles Applied to RTPs

Answer 12

• Specificity
• Overload
• Progression
• Initial values and - Interindividual variability - increase faster in less fit people
• Diminishing Returns -Plateus in strength
• Reversibility

Question 13

EXAMM

Effects of Resistance Training

Morphological Factors

Answer 13

Muscle hypertrophy due to an increase in contractile proteins

Little to no change in the number of muscle fibers

Increase in size and strength of ligaments and tendons

Increase in bone density and bone strength

Increase in muscle capillary density

Question 14

EXAMM

Effects of Resistance Training

Neural Factors

Answer 14

Increase in motor unit activation and recuitment

Increase in discharge frequency of motor nuerons

Increase in corticospinal excitability

Decrease in neural inhibition

Question 15

EXAMM

Effects of Resistance Training

Biochemical Factors

Answer 15

Minor increase in ATP and CrP stores

Minor increase in CPK

Decrease in mitochondrial volume density

Question 16

EXAMM

Effects of Resistance Training

Additional Factors

Answer 16

Little or no change in body mass

Increase in fat free mass

Decrease in fat mass and relative body fat