L18 - RT 1 Foundations

Question 1

Physiological adaptations with a warm up

Answer 1

• decreased muscle viscosity
• increased elasticity of CT
• increased blood flow
• increased rate of cellular reaction
• increased muscle performance
• increased neural condition rate

Question 2

What to include in general warm up

Answer 2

2-10 minutes progressing from low to moderate intensity

foam rolling (proximal to distal) 
30-60 seconds 

Dynamic and ballistic stretching

Question 3

what is in a specific warm up

Answer 3

specific movements/drills for the movements that you will be doing
- activate the specific joints and muscles that are going to be used in the warm up

lasts 2-10 mins

can be a light set of the working exercise and can be spread throughout the the workout (right before the workset for that exercise)

Question 4

Physiological important of cool down

Answer 4

bring HR and BP down to resting levels

follow with static stretching

Question 5

Typical loading scheme for RT programs

Answer 5

Maximal strength –> low reps high load
Hypertrophy –> mod reps mod load
Endurance –> low load high reps

Question 6

examples specific warm up exercises

Answer 6

arm circles 
shoulder shrugs
med ball figure 8's
medicine wood ball chops 
medicine ball squat 
hip circle 
warm up set (30% 1-RM)

Question 7

Muscular strength and why important

Answer 7

ability of a muscle or group to exert maximal external force

importance: lift groceries, life kids, move furniture, climb stairs

Question 8

muscle hypertrophy what and why important

Answer 8

increase in cross sectional area of the muscle fibre

maintain muscle mass into aging and fat loss programs

Question 9

muscle endurance what and why important

Answer 9

sustain performance and resist fatigue; sustain repeated contractions for an extended period of time

we operate at sub maximal strength all the time, need to be ablate continue doing tasks for extended periods of time

Question 10

general health benefits of RT training

Answer 10

increase muscle mass
maintain/increase resting metabolism 
reduce risk of mortality 
increase physical function 
maintain muscle during fat loss program 
increase bone mineral density 
improve insulin sensitivity 
improve cardiovascular health (if combined with aerobic exercise) 
enhance mental health

Question 11

clinical benefits of aerobic exercise + RT combined

Answer 11

increased VO2 max, muscle strength, lean body mass, decreased BP

Question 12

Neural adaptation to Resistance training when and what

Answer 12

measurable after 2-4 weeks in novices

increase in motor neuron output - (motor unit recruitment and firing rate)
increase speeds of info sent down the spine to the muscle (cortical and spinal excitability)

reduced inhibition in descending drive (Golgi tendon organs, Crenshaw cells, interneurons - which inhibit signals of muscular contraction)

Question 13

morphological adaptations to RT when and what

Answer 13

measurable after 6-8 weeks

increase in cross sectional area of muscle fibers

increase tendon/ligament stiffness

increase/maintain bone mineral density

increase muscle capillary density

Question 14

endocrine responses to RT training

Answer 14

increase anabolic hormones (testosterone, GH, cortisol)

Question 15

greatest hormonal elevations occur with what RT stimuli

Answer 15

moderate volume, moderate to high intensity, short rest, large muscle masses involved