Lesson 1

Question 1

Describe the difference between force generation capabilities of eccentric vs concentric movements.

Answer 1

• faster eccentric contraction creates more force

- slower concentric contraction creates more force

Question 2

Define isokinetic and isotonic.

Answer 2

• muscular action performed at constant velocity
• muscular action performed with same tension throughout ROM (which is not necessarily accurate, since tension changes with the lever arm)

Question 3

Define dynamic constant external resistance.

Answer 3

resistance held constant

Question 4

How do you determine training volume and what is rep maximum?

Answer 4

training volume- reps x sets x intensity

rep max- max reps per set that can be performed at given resistance with proper lifting technique

Question 5

What are the load and rep assignment based on training goals of power, strength, hypertrophy, and endurance?

Answer 5

Power: 80-90% RM or 4-8 RM, 1-5 repetitions, and 85% RM or 6 RM, 6 or less repetitions, and >3 min rest
Hypertrophy: 67-85% RM or 6-13 RM, 6-12 repetitions
Endurance:

Question 6

What is progressive overload? Why is it important?

Answer 6

-continually increase stress on muscle as it becomes capable of producing increase F or endurance, by 1) increasing resistance 2.5-5% or 2) increasing reps/sets

Question 7

How often should a novice, intermediate, and advance patients train?

Answer 7

• novice: 2-3 days/week
• intermediate: 3-4 days/week
• advanced: 4-7 days/week

Question 8

Why do untrained patients make greater muscular changes vs trained? When does neural and hypertrophic factors play a role in strength gains?

Answer 8

• novices advance more rapidly as they become familiar with exercise and lose self-consciousness/psych barriers
• initial strength gains in 2-3 weeks occur from neural adaptations: motor unit recruitment, etc.
• hypertrophic gains in > 4 weeks

Question 9

What happens when you detrain?

Answer 9

-you lose some strength when you stop training, but don’t go all the way back to 0%

Question 10

How should you prescribe isometric training?

Answer 10

Frequency: 3 sessions/week increases strength
Duration: gains directly proportional to hold times
Joint angle: train at sticking points since have increased gains at specific joint angle you train at
** can cause hypertrophy by increasing CSA and fiber areas

Question 11

How does isokinetic training work and what are its advantages?

Answer 11

• the velocity is controlled while the resistance can’t be accelerated, so any force applied results in equal reaction force
• advantage is you can exert continual, max force through full ROM

Question 12

4 days in succession may be superior to skipping/alternating 3 days

Answer 12

…

Question 13

How many days should elite athletes train?

Answer 13

5-7 days

Question 14

What are the 7 acute program variables for exercise prescription?

Answer 14

1) needs analysis
2) exercise selection
3) training freq
4) exercise order
5) loads & reps
6) volume
7) rest periods

Question 15

What are the 3 foundation principles of program design?

Answer 15

1) specificity: you get what you train for (SAID- specific adaptation to imposed demands), so incorporate exercises that mimic the desired movement pattern
2) Overload: applying a stimulus greater than what is accustomed to in 1 training session by the intensity, volume, complexity and rest periods
3) Progression: increasing the intensity of training over time

Question 16

Describe a needs analysis.

Answer 16

Sport/Activity Assessment includes:
-movement analysis: what limb movement patterns do they want to get back to and what muscles required
-physiological analysis: which metabolic pathways
-injury analysis: previous and injury prevention
Athlete/Pt. Assessment includes:
-training status based on current HEP, training age, freq, training stress, and skill
-goals: their primary resistance training objectives
-physical evaluation

Question 17

Describe exercise selection/types.

Answer 17

1) assistance exercises: focuses on 1 primary joint
2) core exercises: multi-joint and large muscle areas; includes structural exercises that require postural stability and power exercises that are performed explosively

Question 18

Describe training frequency considerations.

Answer 18

• between 1-3 days rest when training same muscle

- max loads in strength/hypertrophy and multi-joint exercises require increased recovery time

Question 19

Describe different ways to order exercises.

Answer 19

• Power -> Core -> Assistance, which orders exercises from high to low skill, muscle recruitment and explosiveness b/c quality of exercise will decrease as we fatigue
• Alternated: lower vs upper body which is good for untrained patients
• Circuit training:

Question 20

Describe load and repetitions and how/when to progress.

Answer 20

6 reps at 85% RM
12 reps at 67% RM
-2 for 2 rule: if 2 reps or more can be performed over the assigned rep goal in 2 consecutive workouts, so should increase 2.5-5 lbs in UE and 5-10 lbs in LE

Question 21

Describe rest periods.

Answer 21

strength: 2-5 min
power: 2-5 min
hypertrophy: 30 sec- 1.5 min
endurance:

Question 22

Define periodization.

Answer 22

systematic variations in a training program organized by goals, so you don’t plateau/overturn and optimizes training stimulus

Question 23

Describe periodization terminology: cycles, macrocycle, mesocycle, microcycle, periods

Answer 23

Cycles: division by time
Macrocycle: entire training duration (months to years)
Mesocycle: weeks to months
Microcycle: days to weeks, manipulate intensity, volume and rest
Periods: division by goals (prep, transition, competition, etc)
Phases: period divisions, resistance training goals where you manipulate intensity, volume, and rest