Module 9 - Resistance Training Protocol

Question 1

What are some of the reasons why resistance training should be integrated into a training program?

Answer 1

• To correct postural issues and muscle imbalances.
• To mimic and improve running movements and patterns.
• To improve explosiveness.
• To increase Strenght.

Question 2

Strength increases are associated with…….

Answer 2

high loads and low repetitions

Question 3

Endurance increases are associated with…………

Answer 3

low loads and high repetitions

Question 4

The repetition range assigned to an exercise must be ______________ and with a ______________ in mind.

Answer 4

purpose-driven. specific goal

Question 5

How many repetitions are advised when trying to increase strength gains?

Answer 5

3 - 11 reps

Question 5

How many repetitions are advised when trying to increase muscular endurance gains?

Answer 5

20 - 28 reps

Question 6

In terms of improving running performance, which muscles should be focused on?

Answer 6

Calves, feet, the core (primarily the inner core), and gluteals (primarily the glute max and med).

Question 7

Plyometric exercises are considered as………

Answer 7

advanced exercises.

Question 8

When is comes to plyometrics, what are the common causes of injury?

Answer 8

– Not sufficiently warmed up
– Improper form/poor biomechanics
– Undiagnosed or overlooked preexisting musculoskeletal issues
– Progressed too quickly

Question 9

What is the most important aspect of avoiding injury during plyometric exercises?

Answer 9

Avoiding lumbar and thoracic spinal flexion, especially during acceleration and deceleration.