resistance training

Question 1

force

Answer 1

push or pull

Question 2

strength

Answer 2

amount of force a muscle can produce with a single maximal effort

Question 3

power

Answer 3

ability to exert force rapidly

Question 4

endurance

Answer 4

ability of a muscle to remain contracted

Question 5

resistance training adaptations

Answer 5

increased: muscle strength and endurance, max rate of force, anaerobic power, hypertrophy, fast heavy chain myosin, stored ATP creatine phosphate and glycogen, ligament and tendon strength, metabolic rate, frequency of firing
decreased: mitochondrial density, % body fat

Question 6

isotonic

Answer 6

dynamic with constant external resistance

Question 7

isokinetic

Answer 7

dynamic with constant external load

Question 8

determinants of strength

Answer 8

neuromuscular efficiency, biomechanical factors, age and sex, level of PA, overtraining

Question 9

principles of training

Answer 9

specificity (SAID): specific adaptations to imposed demand
progressive overload: promotion of strength and endurance gains require loads greater than normal
stress- rest : period of rest and proper nutrition are necessary following stress
principle of symmetry: must train both agonist and antagonist; balanced body
contraction-control principle: control of load
ceiling principle: gains become smaller as fitness levels reach genetic potential

Question 10

sets

Answer 10

group of repetition followed by rest

Question 11

repetitions

Answer 11

movement of each exercise

Question 12

steps for designing resistance training program

Answer 12

• select type of strength sought
• select exercises
• find 1 RM
• develop the program
• test at appropriate time