Lesson 2

Question 1

How does RT differ in females and males when considering lean body mass and muscle groups?

Answer 1

-females are 55% as strong in bench press
-males are 6% stronger in leg press
so DON’T alter RT prescription for gender

Question 2

How does RT affect flexibility?

Answer 2

29% increase with no stretching

Question 3

How does RT affect menopause and pregnancy?

Answer 3

menopause: increase BMD to prevent osteoporosis
pregnancy: decrease C-section rates, increase APGAR scores and decrease hospital stays

Question 4

How does RT affect older adults?

Answer 4

• reduced strength is a major cause of disability, since strength and power are critical for walking and fall prevention
• increasing muscle mass = increasing aerobic capacity
• in 8 week RT program, elderly had increased strength that are largely neural adaptations and increased walking speed

Question 5

How do you test strength in older adults?

Answer 5

1 RM is safe and effective and multiple RM’s can result in too much muscular fatigue to be accurate

Question 6

What are age-related changes in physiology that impair exercise capacity?

Answer 6

decreased anaerobic/aerobic capacity, flexibility, force, endurance/power, and coordination/balance

Question 7

How does protein play a role in aging?

Answer 7

• for older adults they recommend 1-1.25 g/day, but most don’t even get 0.8 g/day (which is recommended for young people)
• may lead to sarcopenia: age-related loss of muscle mass

Question 8

What are the most and least injured parts of the body from RT?

Answer 8

• most: shoulder

- least: back

Question 9

What is the most common RT injury?

Answer 9

-strains/sprains

Question 10

What are the types of musculoskeletal injuries with RT?

Answer 10

acute: weight room accidents from poor mechanics, rushing, and fatigue or improper warm-ups
chronic: acute injuries that don’t get better in reasonable time
overuse: gradual onset

Question 11

Define strength and power.

Answer 11

strength: ability to exert F
power: time rate of doing work (W/T)

Question 12

How does strength changes differ with training status as we age?

Answer 12

strength peaks around 30 years old and everyone loses strength at the same rate, but trained athletes start with more strength

Question 13

What do you lose as you age that decreases strength/power?

Answer 13

• strength loss from losing muscle mass

- power loss from decreasing rate of voluntary contractions, especially Type II

Question 14

Where does a muscle generate its greatest force?

Answer 14

at resting length

Question 15

What does the strength-to-mass ratio show about small vs big people?

Answer 15

smaller athletes are pound-for-pound stronger

Question 16

The bigger you are the more or less you have to move?

Answer 16

more! b/c there is less increase in force capacity with an increase in body mass

Question 17

What are the 4 sources of resistance?

Answer 17

• gravity
• friction
• fluid resistance
• elasticity

Question 18

How can we increase power?

Answer 18

• increase work and/or decrease time

- RT can improve power some

Question 19

What is plyometric training and its purpose?

Answer 19

• activities that enable a muscle to reach max force in shortest time possible
• purpose: inc. power of subsequent movements by using elastic components of muscle/tendon and the stretch reflex

Question 20

What do movements in plyometrics depend on?

Answer 20

muscle F production

speed of F production

Question 21

What are the mechanical and neurophysiology models for plyometrics?

Answer 21

Mechanical: elastic E in the musculotendinous components is increasing with rapid stretch and then stored
Neuro: muscle spindle activity controls reflexive component

Question 22

What are the good landing surfaces?

Answer 22

grass
suspended floor
rubber mats

Question 23

How can you change intensity for plyometrics?

Answer 23

points of contact
speed
height
weight

Question 24

How often / recovery times for a plyometric program?

Answer 24

frequency: 1-3 per week

long work-to-rest ratios: 1:5-10 w/ complete recovery

Question 25

What should training volume be for beginner to advanced?

Answer 25

beginner: 80-100 contacts
intermed: 100-120 contacts
advanced: 120+

Question 26

What is the difference between speed and agility?

Answer 26

speed: simply increasing velocity
agility: multidirectional with explosive breaks, so able to apply a directed force

Question 27

How do you determine running speed?

Answer 27

stride length vs stride frequency

Question 28

What are the 2 classifications of agility?

Answer 28

• closed/programmed (predetermined), which optimizes the technique
• opened/non-programmed: reaction and adaptation of trained motor pattern to new situations

Question 29

What type of training can be used to develop speed/agility?

Answer 29

Primary: learn proper mechanics at submax speed
Secondary: assisted or resisted sprinting