Opt 4: Improving performance FQ1

Question 1

Strength training

Answer 1

is a general term that encompasses all types of exercise designed to improve strength and increase muscle size.

Question 2

Strength

Answer 2

is the ability of a muscle or muscle group to exert a force against a resistance.

Question 3

Strength program variables

Answer 3

repetitions, rep maximum, set, resistance, rest, periodisation

Question 4

How are strength increases made possible?

Answer 4

adaptations

Question 5

What makes a strength training program effective?

Answer 5

is exercise specific, employs the overload principle, uses progressive resistance

Question 6

Safe training requires:

Answer 6

appropriate level of training, warm up and cool downs, focus on major muscle groups, correct form, low loads in beginning, use spotters.

Question 7

Types of strength training:

Answer 7

resistance training (elastic and hydraulic), weight training (plates, dumbells), isometric training.

Question 8

Types of Resistance training

Answer 8

elastic and hydraulic

Question 9

Elastic resistance training

Answer 9

using bands improves strength because resistance that is generated by tension increases as the band is stretched.
Exposure to a progressively increasing stimulus ensures that muscle is strengthened through the full range, particularly at the end of the movement.

Question 10

Hydraulic resistance training

Answer 10

Hydraulic resistance equipment is designed to generate resistance both through cylinder adjustments and in response to speed of movement. The faster the movement is executed, the greater is the resistance that will develop

Question 11

Advantages of hydraulic resistance training

Answer 11

Hydraulics has the advantage of providing resistance in both phases of a movement; that is, the pushing and then pulling, the lifting and lowering or whatever the specific action may be.
Specialised equipment is not necessarily required to create hydraulic resistance.

Question 12

Types of weight training

Answer 12

Plates, dumbells

Question 13

Weight training uses both:

Answer 13

concentric and eccentric contractions

Question 14

Concentric contractions

Answer 14

occur when a muscle shortens, causing movement at a joint.

Question 15

Eccentric contractions

Answer 15

occur when the muscle lengthens while under tension. The action often happens with the assistance of gravity.