Lecture #8

Question 1

• Why is estimated 1RM testing replacing 1 RM testing in strength assessment?

Answer 1

○ 1RM is dangerous. Estimating greatly reduces injury.

Question 2

• What type of assessment is performed when repetitions to exhaustion are being counted?

Answer 2

○ Endurance

Question 3

• What type of test is necessary to assess power?

Answer 3

○ Number or repetitions in a given period of time

○ Anything with a time component

Question 4

• How might a cheating technique lead to a muscle or joint injury?

Answer 4

Using a cheating technique when working out can cause you to tear, pull, or strain vulnerable muscles, joints, or connective tissue. These injuries might happen if people don’t “perform all lifts through the full range of motion and strive to maintain a neutral spine position during each exercise” (112). If people don’t do this when working out it can cause them to tear, pull, or strain muscles, or what is most common is lower back pain.

Question 5

• How much rest is needed between workouts for the muscle to recover and repair itself for the next workout?

Answer 5

○ 48-72 hours

Question 6

• In general, from lifting for strength to lifting for endurance, what happens to load, reps and sets?

Answer 6

○ Strength - more resistance, less repetitions, more sets

○ Endurance - less resistance, more reps, less sets

Question 7

• If doing a total body workout, how many exercises/muscle groups are utilized to consider it a complete workout?

Answer 7

○ 8

Question 8

• What is the suggested exercise order for lifting weights? Why?

Answer 8

○ Largest muscle groups to smallest

Question 9

• How does the fiber type that is predominant in this part of the body impact method of training?

Answer 9

○ Slow twitch - endurance muscle. Keep muscle tissue engaged, train muscle slowly.
○ Fast twitch - aerobic, resistance training, power.

Question 10

• How many different exercises/movements are needed to completely address the core at a basic level?

Answer 10

○ 4 patterns to effectively exercise the core

Question 11

• What are average strength differences between men and women? Why?

Answer 11

○ Females 70% as strong as men in lower body, only 40% in upper body.
○ Women have less testosterone (10x’s less in fact), which is a necessary hormone for muscle development.

Question 12

• How does body size impact strength?

Answer 12

○ BONE STRUCTURE men have bigger bones. Bone size stimulates muscle.
○ Shorter arms/legs/torso people have a biomechanical lifting advantage.