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Kin 281 > Resistance Training > Flashcards

Resistance Training Flashcards

1
Q

Force

A

pushing/pulling (linear) or twisting (rotational force aka torque)
-inverse relationship b/t force and vel

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2
Q

Strenght

A

amount of force generated in a single max effort

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3
Q

Power

A

ability to exert force rapidly

  • power=work/t
  • power=force x vel
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4
Q

endurance

A

ability to repeat or sustain a contraction

-assessed by # of reps or max time contractions maintained

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5
Q

Resistance Training Adaptations

A
  • ^ muscle strength, endurance & power
  • ^ muscle fiber size (hypertorphy)
  • ^ # of myofilaments (actin & myosin) = ^ size of individual fibers
  • ^ RMR by 0-15%
  • ^ storage of fuel in the muscles (ATP/creatine phosphate &glycogen)
  • ^ ligament & tendon strength
  • ^ lean mass ( ^ muscle mass & bone density)
  • decrease % body fat
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6
Q

Determining 1 RM

A
  • 10 reps @ 50% of 1 RM (rest 1-2 min)
  • 3-5 reps @ 75% of 1 RM (rest 2-4 min)
  • 1 rep @ 90@ of 1 RM (rest 2-4 min)
  • 1 rep @ increased load by 5-10 % (rest 2-4 min)
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7
Q

1 RM is not recommended for

A
  • Novices, hypertension, history of major joint injury
  • Use a predicted 1 RM
  • easiest to predict off a 10 RM
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8
Q

Muscular strength adaptations

A
  • Hypertrophy/Atrophy
  • Hyperplasia (rare in humans!)
  • sarcopenia (decrease # and size of muscle fibers)(can slow this down w/ resistance training)
  • Endocrine adaptations: testerone & growth hormone, sensitivity to insulin
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9
Q

Males vs females

Strength

A

Men have > absolute strength

= in relative strength

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10
Q

Neural Adaptations

A
  • muscle strength can ^ w/ no ^ in muscle size
  • ^ recruitment of motor units
  • ^ motor unit synchronization
  • ^ firing frequency

-children who resistance train develop these w/out hypertrophy

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11
Q

Determinants of strength

A
  • neuromuscular efficiency
  • Biochemical factors
  • age & sex
  • level of PA
  • overtraining
  • detraining
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12
Q

Variable to manpulate

A
  • Reps
  • sets
  • load/intensity
  • Rest
  • Tempo (speed of contraction)
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13
Q

Prescribed number of sets depends on:

not too important

A
  • # of muscle groups
  • # of exercises
  • phase of training
  • experience
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14
Q

Training strength

A
  • Reps: Low 1-7
  • Load: Heavy (80-100% of 1 RM)
  • Velocity: slow to medium
  • Rest: 3-7 min b/t sets
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15
Q

Training Hypertrophy

A

Reps: 6-12
Load: 60-80% 1 RM
Goal: ^ muscle size
Velocity: slow to medium

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16
Q

Hypertrophy depends on

A

accumulation of proteins via:

  • Increased rate of synthesis
  • Decreased degradation
17
Q

Training Endurance

A

Reps: 15-20
Load: less than 60% of 1 RM
Rest: short 1-2 min

18
Q

Training Power

A

Load: 50-80% of 1 RM
(recall relationship b/t F and speed; as much F as possible w/out reducing speed)
Speed: Quick
Rest: 4-5 min

19
Q

Rest periods

B/t sessions

A

24-48 hours

-3 sessions/wk if working same muscles

20
Q

Rest Periods

b/t sets

A
  • decreases rest = ^ reliance of anaerobic LA system
21
Q

Factors effecting rest intervals

A
  • type of strength development
  • load & speed of contraction (^ work output= ^ rest)
  • # muscle groups used (more used= more rest)
  • level of conditioning (lower level=more rest)
22
Q

Principles of Resistance Training

number 1

A
  1. Specificity( SAID)
    - specific
    - adaptation
    - Imposed
    - demands
23
Q 
Principles of Resistance Training
# 2
A
  1. Progressive Overload
    - dont use it , lose it
    - need more than normal amount of weight
24
Q

Signs of overtraining

A
  • lack of progress
  • decreased performance
  • chronic fatigue
  • decreased coordination
  • chronic muscle soreness
25
Q 
Principles of Resistance Training
# 3
A
  1. Stress- Rest
    - period of rest & proper nutrition are necessary following stress
    - muscle is broken down in the gym and built back up during rest
26
Q 
Principles of Resistance Training
# 4
A

Symmetry

  • want to develop a balanced body
  • anterior/posterior
  • both sides of body
27
Q 
Principles of Resistance Training
# 5
A
  1. Ceiling Principle

- gains become smaller as we get closer to our genetic potential

28
Q

Practice Principles

A
  • Multi-joint before single joint
  • Large muscles before small muscles
  • rotate upper & lower body
  • work opposing muscle groups
  • higher intensity before lower intensity

Kin 281 (2 decks)

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