Lesson 7 - Resistance Exercise: Testing and Prescription

Question 1

What is the ACSM FITT recommendations for resistance training?

Answer 1

F - 2 days/wk for novices
I - moderate to vigorous activity for novice-intermediate
T - none
T - wide variety, typically multi joint > single joint

Question 2

What is moderate to vigorous activity for a novice according to ACSM?

Answer 2

60-70% 1RM

Question 3

How many reps and sets are recommended for resistance training?

Answer 3

2-4 sets of 8-12 reps

Question 4

How can low reps and sets be effective for resistance training?

Answer 4

increased intensity

Question 5

What is dynamometry?

Answer 5

a measurement of static strength

Question 6

What is 1 rep max?

Answer 6

determination of the max amount of weight that can be lifted one time using proper form

Question 7

How do measure 1 RM?

Answer 7

initial guess, add and remove weight as needed with rest between attempts of 1-5 min

Question 8

How can 1RM be estimated from submax efforts?

Answer 8

• weight that can be done 7-10 reps or a 3 rep max or 5 rep max

Question 9

What is isokinetic dynamometry?

Answer 9

a measurement that creates a force-curve through full range of motion by adjusting force during a given movement to maintain speed

Question 10

What are things you should consider when conducting strength testing?

Answer 10

• standardize instructions and procedures
• ensure warmup is similar across individuals and sessions
• provide adequate practice to avoid learning effects
• ensure body position and movements are the same

Question 11

What is the overload principle?

Answer 11

• tissue must be stressed at level beyond which it is accustomed to in order to trigger a training adaption

Question 12

What are the general principles/recommendations to improve strength?

Answer 12

• high intensity to activate 2a and 2x fibers
• 8-12 reps (60-70% 1RM)
• 2-4 days a week
• high velocity = more strength and power

Question 13

Which exercises are more effective in athletes because they increase strength throughout ROM?

Answer 13

isokinetic and dynamic exercises

Question 14

What is progressive resistance exercise?

Answer 14

periodic increases in resistance during particular exercise

Question 15

How does isometric strength training increase muscle strength?

Answer 15

doing max 1 sec hold or 6 sec 2/3 hold performed 5-10 times a day

Question 16

What are the benefits of isometric strength training?

Answer 16

• can be specific, identifying, and addressing a weakness at a specific joint angle
• can be safer for certain populations

Question 17

What is plyometric training?

Answer 17

exercise involving rapid stretch followed by shortening of a muscle during a dynamic movement

Question 18

How does plyometric training increase the force of contraction?

Answer 18

induces stretch reflex

Question 19

What are the drawbacks of isometric training?

Answer 19

• little benefit to functional performance

Question 20

What is the drawback of plyometric training?

Answer 20

• increases chance of injury

Question 21

What are the benefits of using free weights?

Answer 21

• recruit balance and stability systems during exercise
• more applicable to sports and activities

Question 22

What are the benefits of weight machines?

Answer 22

• safe and easy
• allow easier performance for some movements
• increased isolation

Question 23

What is periodization?

Answer 23

systematic program in which the volume and intensity of training are varied over time

Question 24

What is linear periodization?

Answer 24

program where individual is progressed form high volume/low intensity to low volume/high intensity

Question 25

What is an example of periodization in older individuals?

Answer 25

• freq and intensity to increase muscle capacity for work
• then move to more resistance and lower volume for strength
• then move into less resistance and higher velocity for power

Question 26

What is an example of periodization for cancer survivors undergoing chemo?

Answer 26

• decrease intensity and increase time while on chemo
• increase intensity and decrease time while off chemo

Question 27

What is the appropriate RPE for a novice and resistance training?

Answer 27

12-13 for moderate
14-17 for vigorous