Lecture 11: Resistance training

Question 1

TRUE OR FALSE

We should only incorporate single joint exci for OA

Answer 1

FALSE

both single and multi joint exci should be included for maximal effect

Question 2

aerobic OR resistance training more effective at decreasing BP and insulin resistance.

Answer 2

aerobic training more effective at decreasing BP and insulin resistance.

Question 3

Results of the 90 y/o study: mid thigh ________ increased by 9%

Answer 3

Results of the 90 y/o study: mid thigh muscle area increased by 9%

Question 4

The ______ resistance in fixed weight machines may be too great for some OA

Answer 4

The minimal resistance in fixed weight machines may be too great for some OA

Question 5

stimulation of larger muscle groups increases health and ____ benefits

Answer 5

stimulation of larger muscle groups increases health and performance benefits

Question 6

in the study of 90+ y/o doing resistance training,

week 1 had a load of ___% 1RM

weeks 2-8 had a load of ___% 1RM

Answer 6

in the study of 90+ y/o doing resistance training,

week 1 had a load of 50% 1RM

weeks 2-8 had a load of 80% 1RM

Question 7

Results of the 90 y/o study: one of ____ subjects that initially could not rise from chair was able to do so

Answer 7

Results of the 90 y/o study: one of three subjects that initially could not rise from chair was able to do so

Question 8

Results of the 90 y/o study: No change in regular gait speed but improvement in ______ gait speed

Answer 8

Results of the 90 y/o study: No change in regular gait speed but improvement in tandem gait speed

Question 9

Discontinue or ____ any exercises that cause pain or decreased resistance

Answer 9

Discontinue or adapt any exercises that cause pain or decreased resistance

Question 10

TRUE OR FALSE

OA should avoid sets to failure

Answer 10

TRUE

especially those with CV problems

Question 11

TRUE OR FALSE

OA have fewer type 1 fbers

Answer 11

FALSE

there is an increase in type 1 fibers

Question 12

80% 1RM recommended for advanced OA lifters to stimulate muscle cell ______ and strength development

Answer 12

80% 1RM recommended for advanced OA lifters to stimulate muscle cell hypertrophy and strength development

Question 13

Exhale during exertion to prevent _____ BP from breath holding

Answer 13

Exhale during exertion to prevent increased BP from breath holding

Question 14

fixed weight machines provide proper ________ technique

Answer 14

fixed weight machines provide proper movement technique

Question 15

Before resistance training OA should warm up for __min

Answer 15

Before resistance training OA should warm up for 10 min

Question 16

Resistance training is the most effective and least costly ways to (2 things)

Answer 16

1. preserve independent living
2. improve health and longevity

Question 17

The highest BP and HR will occur during the ____ reps of a set

Answer 17

The highest BP and HR will occur during the last few reps of a set

Question 18

To train muscular endurance in OA,

____ reps at ___% 1RM

Answer 18

To train muscular endurance in OA,

12-15 reps at 65+% 1RM

Question 19

Results of the 90 y/o study: _________ strength increased by 174%

Answer 19

Results of the 90 y/o study: knee extensor strength increased by 174%

Question 20

Resistance or ____ is the amount of force exerted against working muscles

Answer 20

Resistance or load is the amount of force exerted against working muscles

Question 21

To train strength in OA

____ reps at ___% 1RM

Answer 21

To train strength in OA

8-10 reps at 60-80% 1RM

Question 22

TRUE OR FALSE

OA need more time to recover from muscle fatigue than YA

Answer 22

TRUE

alllow 48h between sessions

Question 23

resistance training can decrease the risk of ____ and pain in ____

Answer 23

resistance training can decrease the risk of stroke and pain in low back

Question 24

To train Power in OA

____ reps at ___% 1RM

Answer 24

To train Power in OA

6-10 reps at 40-60% 1RM

Question 25

Answer 25

muscle cells atrophy

Question 26

As we age, there is a __% drop in peak muscle force

Answer 26

As we age, there is a 25% drop in peak muscle force

Question 27

2 benefits of resistance bands that does not apply to free weights

Answer 27

1. easier for movement initiation
2. lower risk of injury

Question 28

single OR multi joint exci are closer to ADL

Answer 28

multi joint exci are closer to ADL

Question 29

A moderate load is between ___% 1 RM

Answer 29

A moderate load is between 70-90% 1 RM

Question 30

Myelin sheath ______ can migrate to synaptic cleft and derease signal transmission

Answer 30

Myelin sheath infiltration can migrate to synaptic cleft and derease signal transmission

Question 31

standing machines require the involvement of ______ muscles making it more functional

Answer 31

standing machines require the involvement of postural muscles making it more functional

Question 32

power OR resistance training is better at increasing functional capacities and strength in OA

Answer 32

power training is better at increasing functional capacities and strength in OA

Question 33

As we age there is ______of cell membrane containing the receptors at neuromuscular junction

Answer 33

As we age there is flattening of cell membrane containing the receptors at neuromuscular junction