quiz 5 water and resistance training

Question 1

force, strength, power, endurance

Answer 1

force: a push or pull for linear force or a twist for a rotating force (termed torque)

strength: the amount of force a muscle can produce with a single max effort

power: the ability to exert force rapidly

endurance: the ability of a muscle to remain contracted or to contract repeatedly for a long period of time

Question 2

hypertrophy, hyperplasia, atrophy, sacropenia

Answer 2

hypertrophy: increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training

hyperplasia: increase in the number of muscle fibers (not really in humans)

atrophy: decrease in size of muscle fibers, usually from inactivity

Sacropenia: decrease in both number and size of muslce fibers (typically type 2)

Question 3

strength training, stability

Answer 3

strength training: one possible outcome of resistance training. resistance exercise with a specefic goal of increase in strength, often using weights

stability: the ability to resist physical change ( the ability to stay still when pushed)

Question 4

types of muscles (isometric, isotonic, isokinetic)

Answer 4

isometric: exercise involving a muscle contraction without a change in length of muscle

isotonic: exercise involving a muscle contraction with a change in length of muscle
includes concentric and eccentric

isokinetic: application of force at a constant speed against equal force

Question 5

benefits of muscular strength and endurance

Answer 5

improves performance of physical activities
injury prevention
improved body composition (inc in muscle mass, dec in fat)
enhanced self-image and quality of life
improved muscle and bone health with aging
increased longevity (less rates of death)

Question 6

resistance training adaptations

Answer 6

performance: inc muscle strength, inc muscle endurance, inc in muscle power

muscle characteristics: inc in muscle fiber size

energy stores: inc stored fuel sources (ATP, PCr, glycogen)

risk of injury: inc ligament strength, inc tendon stength

body composition:
inc fat free mass, inc metabolic rate, dec in % total body fat

Question 7

muscle strength adaptations

Answer 7

adaptations are specefic to the speed of movement and ROM included in training (isokinetic, isotonic, isometric)

males vs females: in terms of strength, males are stronger
no difference in cross sectional area

nervous system adaptations: no inc in muscle size, strength increases are likely neural
strength training improves the bodys ability to recruit motor units, which inc strength before muscle size increases. improvement in the first 6-8 weeks is neural

Question 8

endocrine adaptations

Answer 8

testosterone: promotes the growth of muscle tissue in both males and females
test levels are about 5-10 times higher in men than women, allowing men to have more muscle

Question 9

resistance training principles

Answer 9

Specificity (specific adaptations to imposed demand) SAID

progressive overload
stess-rest (recovery)
symmetry
contraction-control
ceiling
individuality
reversibility

Question 10

specificity (SAID) principle

Answer 10

specific adaptation to imposed demand

strenght and endurance gains are specific not only to involved muscles, but also joint actions, type and speed of contraction, and energy system used
free weights vs weight machines
individuals looking to improve specific sport skills should use strength training exercises that resemble movement patterns in sport
the goals of training - power vs strength vs endurance

Question 11

progressive overload/progression principle

Answer 11

an exercise stimulus that goes beyond normal levels of physical performance
60% of 1 rep max to stimulate development of stength
80-100% for more rapid gains in strength
we need to either re-evaluate out 1RM in case of improvements, or inc reps and weight b/c training becomes easier
caution overtraining
doing more exercise than your body can recover from

Question 12

stress-rest recovery principle

Answer 12

training too often does not allow your muscles to work at a high enough intensity to improve, and soreness and injury are likely to result

spilt routine allows for an increase in training frequency with a dec risk of overtraining
nutrition and rest is needed

Question 13

DOMS

Answer 13

delayed onset muscle soreness
can last 12 hours to 7 days post exercise- generally after increases in intensity or repetitive exercise

Question 14

principle of symmetry

Answer 14

balance exercises between the agonist and the antagonist muscle groups. this will help to
improve peformance
reduce injury risk
improve posture
want to train muscles that are most important for performance and muslce likely to be injured

Question 15

posture and symmetry

Answer 15

posture is often impacted by the relationship of strength and length
we are what we repeatedly do

Question 16

contraction control/ ceiling principle

Answer 16

need to demonstrate control of the load movement must be due to muscular contraction, not momentum
results in injury reduction and movement throuhg full ROM
manipulated to meet demands of the sport/activity
ceiling principle: gains become smaller as fitness levels reach genetic potential

Question 17

FITT for RT

Answer 17

frequency: 2-3 nonconsecutive days per week
intensity: weights heavy enough to cause muscle fatigue when exercises are performed with good form for the number of reps
time: 8-12 each exercise, 10-15 with lower weight for older people
rest 1-2 min between exercises
type: 8-10 strength training exercises that focus on major muscle groups

Question 17

individulaity, reversibility

Answer 17

each individual responds uniquely to a trtaining stimulus
due to maturation, genetics, environment, sleep, nutrition

reversibility: discontinuing or lowering the intensity or volume will have a detraining effect, but the losses can be regained by resuming the program.

Question 17

major muscle groups=

Answer 17

chest= pectoralis
shoulder and arms
upper back
lower back
abdomen and spine
hips-gluteals, hip flexors
anterior legs- quads
posterior legs- hamstrings

Question 18

repetitions

Answer 18

movement of each exercise, including eccentric and concentric
the number of reps per set depends on your training goal
to improve your fitness, you must do enough reps to overload or fatifue your muscles
older adults 10-15 reps to avoid injury
max strength 1-7 reps
hypertrophy 6-12 reps
muscle endurance 15+

Question 18

sets

Answer 18

a group of repetitions followed by a rest period
the prescribed number of sets depends on: the number of exercises, the phase of training, the number of muscle groups being trained, the experience of the lifter
multiple sets improve max stength, power, and body composition

Question 18

variables to be manipulated

Answer 18

sets
reps
load/intensity
rest
tempo
exercise selection/order
- work agonist and antagonist muscle group in sequence
multi jount exercises are considered to be mor eeffective at inc strength

Question 19

load/intensity

Answer 19

the amount of weight lifted or resistance with which one exercises
often expressed as a percentage of 1 RM

the load is determined in part by sets and reps as well as exercise order, muscle actions used

Question 20

rest between sets

Answer 20

the amount of rest between sets determines amount of recovery for the anaerobic energy system
as the amount decreases, the reliance on the lactic acid system increases
as you move from strength training to endurance training, you must reduce the rest interval
factors influencing the rest interval:
the type of strength one is devloping
the magnitude of the load
the speed of contraction
the number of muscle groups involved
the individuals level of conditioning

Question 21

rest between sessions

Answer 21

most common 3 training sessions per week this determined by: the phase or goal or training the individuals fitness level the individuals training experience the type of program increasing training frequency allows for greater specialization of training

Question 22

steps for designing a resistance training program

Answer 22

1) select the type of strength sought: are you training for sport? select exercises find 1 RM develop the program test a appropriate times

Question 23

questions to ask yourself when planning

Answer 23

what muscle groups should be trained? what are the basic energy sources involved? what types of muscle actions or contraction types should be used?

Question 24

land vs water exercise directional resistance

Answer 24

land: unidirectional, resistance is the force of gravity greatest at 90 degress to the floor water: multidirectional resistance is the water- in opposite direction of the movement relative to the water, regardless of body position this allows us to work lesser/weaker muscles this requires core stabilization throughout workout

Question 25

land vs water muscular actions

Answer 25

land: concentric in one direction work one muscle group during a single exercise two exercises are needed to work opposing muscle group water: concentric in both directions works opposing muscle groups in a single exercise allows for muscle balance/symmetry

Question 26

land vs exercise movements

Answer 26

land: more jerky and less controlled an increased risk of injury due to speed of movement water: slower and smoother actions with greater control a decreased risk of injury due to increased control

Question 27

land vs water changes in direction

Answer 27

land: air provides less resistance than water we are therefore much more agile on land water: water is more resistant than air we are less agile in the water: sudden changes in direction are more difficult careful planning of choreography is required

Question 28

land vs water energy expenditure

Answer 28

no valid research to suggest that effectively planned water based fitness programs are less effective at producing aerobic fitness benefits similar to land based fitness programs. water based fitness programs must be at least 6-12 weeks long, and include appropriate exercise intensity and progression.

Question 29

who benefits from water execise

Answer 29

athletes: activity specific movements in a safe environment youth through older adult populations rehabilitation patients persons with disabilities pre and post natal

Question 30

properties of water

Answer 30

resistance turbulence thermal conductivity buoyancy hyrdrostatic pressure

Question 31

resistance (water propertie)

Answer 31

water provides 12 times more resistance than air density of water is 1000 times greater than air resistance depends on surface area, speed of movement and ROM changes in resistance is from altering those factors

Question 32

turbulence

Answer 32

movement can be adjusted to produce laminar or turbulent flow. the resulting flow depends on the shape and surface area moving through the water more streamlined= greater ease of movement there is a high pressure zone in front of the moving body and a lower pressure zone in the back a stationary body will move towards the low pressure zone turbulent movement also creates a wave action

Question 33

thermal conductivity

Answer 33

water conducts heat away from body about 25 times faster than air pool water is generally warmer than room temperature heat produced by working muscles is transfered to skin via blood and dissipated efficiently by thermal conductivity of water temp of pool and air will affect exercise design

Question 34

buoyancy

Answer 34

counter-balances the force of gravity floating body will experience an up thrust equal to the weight of the fluid it displaces depth of immersion, body density, volume and lung capacity affect buoyancy

Question 35

hydrostatic pressure

Answer 35

water exerts pressure against the body- this increases with increasing depth of immersion this pressure reduces the gravitional pull on the circulatory system this pressure assists with venous system increased filling of heart: the heart becomes a more efficient pump exercise imposes less strain on the CV increased blood flow to heart casues lower blood pressure

Question 36

aquatic heart rate

Answer 36

Water-based heart rates are lower than land based heart rates due to: thermal conductivity: dissipates heat with less strain on circulatory system buoyancy: lessened effect of gravity hydrostatic pressure: compression on veins and arteries facilitates blood flow partial pressure: gases enter liquids more easily under pressure 13% lower and heart rate is lower at horizontal position than vertical (land)