Lesson 2 Flashcards
How does RT differ in females and males when considering lean body mass and muscle groups?
-females are 55% as strong in bench press
-males are 6% stronger in leg press
so DON’T alter RT prescription for gender
How does RT affect flexibility?
29% increase with no stretching
How does RT affect menopause and pregnancy?
menopause: increase BMD to prevent osteoporosis
pregnancy: decrease C-section rates, increase APGAR scores and decrease hospital stays
How does RT affect older adults?
- 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
How do you test strength in older adults?
1 RM is safe and effective and multiple RM’s can result in too much muscular fatigue to be accurate
What are age-related changes in physiology that impair exercise capacity?
decreased anaerobic/aerobic capacity, flexibility, force, endurance/power, and coordination/balance
How does protein play a role in aging?
- 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
What are the most and least injured parts of the body from RT?
- most: shoulder
- least: back
What is the most common RT injury?
-strains/sprains
What are the types of musculoskeletal injuries with RT?
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
Define strength and power.
strength: ability to exert F
power: time rate of doing work (W/T)
How does strength changes differ with training status as we age?
strength peaks around 30 years old and everyone loses strength at the same rate, but trained athletes start with more strength
What do you lose as you age that decreases strength/power?
- strength loss from losing muscle mass
- power loss from decreasing rate of voluntary contractions, especially Type II
Where does a muscle generate its greatest force?
at resting length
What does the strength-to-mass ratio show about small vs big people?
smaller athletes are pound-for-pound stronger
The bigger you are the more or less you have to move?
more! b/c there is less increase in force capacity with an increase in body mass
What are the 4 sources of resistance?
- gravity
- friction
- fluid resistance
- elasticity
How can we increase power?
- increase work and/or decrease time
- RT can improve power some
What is plyometric training and its purpose?
- 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
What do movements in plyometrics depend on?
muscle F production
speed of F production
What are the mechanical and neurophysiology models for plyometrics?
Mechanical: elastic E in the musculotendinous components is increasing with rapid stretch and then stored
Neuro: muscle spindle activity controls reflexive component
What are the good landing surfaces?
grass
suspended floor
rubber mats
How can you change intensity for plyometrics?
points of contact
speed
height
weight
How often / recovery times for a plyometric program?
frequency: 1-3 per week
long work-to-rest ratios: 1:5-10 w/ complete recovery
What should training volume be for beginner to advanced?
beginner: 80-100 contacts
intermed: 100-120 contacts
advanced: 120+
What is the difference between speed and agility?
speed: simply increasing velocity
agility: multidirectional with explosive breaks, so able to apply a directed force
How do you determine running speed?
stride length vs stride frequency
What are the 2 classifications of agility?
- closed/programmed (predetermined), which optimizes the technique
- opened/non-programmed: reaction and adaptation of trained motor pattern to new situations
What type of training can be used to develop speed/agility?
Primary: learn proper mechanics at submax speed
Secondary: assisted or resisted sprinting
