RESISTANCE- Additional Info

Question 1

5 health-related components of physical fitness

Answer 1

-CV endurance
-muscular endurance
-muscular strength
-flexibility
-body composition

Question 2

6 skill-related components of physical fitness

Answer 2

-agility
-balance
-coordination
-speed
-power
-reaction time

Question 3

3 factors of muscular fitness that can be altered due to resistance training

Answer 3

-muscular strength
-muscular endurance
-muscular power

Question 4

muscular strength

Answer 4

-health-related
-the amount of force a muscle can produce with a single maximal effort

Question 5

muscular endurance

Answer 5

-health-related
-the ability of a muscle or group of muscles to repeatedly exert force against resistance

Question 6

muscular power

Answer 6

-skill-related
-the ability to generate as much force as possible, as quickly as possible

Question 7

what components of fitness can be positively impacted by resistance training

Answer 7

all components except CV endurance can be INDIRECTLY positively impacted

Question 8

rate coding

Answer 8

following resistance training there is a decrease in the amount of time it takes for a muscle to depolarize
-also, the APs sent to the muscle are much more frequent + faster

Question 9

reduced coactivation ratio

Answer 9

with resistance training there is a decreased amount that the antagonist muscle is recruited with action of the agonist muscle group

Question 10

changes to synapse with resistance training

Answer 10

-increases amount of choline/Ach transferase enzyme
-increases number of dispersion vesicles that perform exocytosis of Ach
-increases acetylcholinesterase
-increases number of receptors for Ach

Question 11

bone density + resistance training

Answer 11

-training for osteoporosis required high intensity + high volume
-we want to load bones at risk for fx

Question 12

transient hypertrophy

Answer 12

after exercise bout
-due to edema formation from plasma fluid
-disappears within hours

Question 13

chronic hypertrophy

Answer 13

long term
-reflects actual structural change in muscle
-fiber hypertrophy, fiber hyperplasia, or both

Question 14

hyperplasia

Answer 14

increase in muscle cells

Question 15

resistance training is driven by hypertrophy/hyperplasia

Answer 15

hypertrophy

Question 16

mTOR pathway

Answer 16

-hypertrophy is driven by mTOR- this is how our body increases protein synthesis
-inhibits Rheb- the less Rheb we have the more mTOR we have

Question 17

post-exercise molecular response to resistance training- seconds

Answer 17

increase in Rheb + PA

Question 18

post-exercise molecular response to resistance training- minutes

Answer 18

increase in mTOR activation

Question 19

post-exercise molecular response to resistance training- hours

Answer 19

increase in protein synthesis

Question 20

analysis before prescription- movement analysis

Answer 20

body + limb movement patterns + muscular improvement

Question 21

analysis before prescription- physiological analysis

Answer 21

strength, power, hypertrophy, + muscular endurance priorities

Question 22

analysis before prescription- injury analysis

Answer 22

common sites for joint + muscle injury + causative factors

Question 23

exercise selection

Answer 23

-primarily based on the principle of specificity (i.e., the exercise should match the client’s goals, movement patterns, activities, or sport)
-secondarily based on health screening, training status, interest, + fitness level

Question 24

losing weight/gaining weight use what training goal

Answer 24

hypertrophy for both

Question 25

training goal for increased bone density

Answer 25

strength + hypertrophy

Question 26

exercise order

Answer 26

refers to the sequence of resistance exercises performed during 1 training session

Question 27

order of exercises

Answer 27

power -> core -> assistance
large muscle mass -> small muscle mass
multi-joint -> single-joint
alternate upper + lower body exercises
alternate push + pull exercises

Question 28

3% rule

Answer 28

100% 1RM = 1 rep
97% 1RM = 2 reps
94% 1RM = 3 reps

Question 29

phase sequencing purpose

Answer 29

so we can continue to see protein synthesis response in our body

Question 30

all programs (as long as you’re starting with a new client or a client that is beginning an annual plan or macrocycle) should start with what training goal

Answer 30

muscular endurance or hypertrophy
-metabolic goals

Question 31

how long is sequencing training for ALL goals for phase sequencing

Answer 31

2-6 weeks