lecture 6: resistance exercise prescription

Question 1

training outcomes

Answer 1

1: health
2: fitness
3: performance
4: aesthetics

Question 2

health examples

Answer 2

increase energy, vigour, mental health, manage or prevent chronic disease

Question 3

fitness examples

Answer 3

improve feelings of strength, endurance, keeping up with kids/grandkids

Question 4

performance examples

Answer 4

athletic competition, occupation

Question 5

aesthetics examples

Answer 5

build muscle and decrease body fat

Question 6

muscle growth stimuli

Answer 6

muscle responds (in specific ways) to response to overload
- responds to
- metabolite accumulation
- mechanical forces
- immune signalling (inflammation )

(all lead to satellite cell activation)

Question 7

volume intensity ( strength, hypertrophy, endurance)

Answer 7

strength: 80-100

hypertrophy: 70-85

endurance: 50-75

Question 8

volume reps ( strength, hypertrophy, endurance)

Answer 8

strength: 1-8

hypertrophy: 6-12

endurance: >12

Question 9

volume sets ( strength, hypertrophy, endurance)

Answer 9

strength: 3-6

hypertrophy: 2-5

endurance: 2-3

Question 10

volume rests( strength, hypertrophy, endurance)

Answer 10

strength: 2-3 mins

hypertrophy: 1-2 mins

endurance: 30s - 1 min

Question 11

volume progression( strength, hypertrophy, endurance)

Answer 11

strength: increase load

hypertrophy: increase reps or load

endurance: increase load or sets

Question 12

frequency/timing

Answer 12

training frequency:
- major muscle groups should be trained at least 2 times per week
- need to balance training stimulus with recovery
- full body routine: general workout 1-3 sessions peer week
- splits: focus on different muscle groups to enable greater overall frequency

it is recommended 48 hours between sessions targeting same muscle groups

Question 13

frequency/timing: set structure

Answer 13

• simple/straight sets
• supersets
• pyramids
• circuits

Question 14

simple sets

Answer 14

doing exercise a then rest then finishing exercise a move onto B

Question 15

supersets

Answer 15

exercise A then exercise B then rest then repeat

Question 16

pyramids

Answer 16

2 reps exercise A, rest, 4 reps exercise A rest, etc
gradually increasing the reps all the way to 10 then going back down to 2

Question 17

circuts

Answer 17

doing all exercises then doing rest when you are done

Question 18

training order

Answer 18

• multi-joint before single-joint
• large before small
• fast before slow
• high-intensity before low-intensity
• alternate muscle groups

Question 19

FITT parameters should be modified to target specific signal for desired adaptation matching client’s goals to optimize

Answer 19

1: volume
2: frequency
3: timing
4: exercise type