Resistance Training

Question 1

Isometric

Answer 1

when a muscle is activated and develops force but no movement at the joint

Question 2

Concentric

Answer 2

when a muscle is activated and shortens through the ROM

Question 3

Eccentric

Answer 3

when a muscle is activated and lengthens through the ROM

Question 4

Force-velocity relationship with ecc/con muscle activity?

Answer 4

Lesser force as velocity increases with concentric

Greater force as velocity increases with eccentric

Question 5

Isokinetic

Answer 5

muscular action performed at constant angular limb velocity

Question 6

Isotonic

Answer 6

muscular contraction in which the muscle exerts a constant tension

(really DCER, due to force changing throughout movement)

Question 7

Dynamic Constant External Resistance (DCER)

Answer 7

muscular contraction in which the resistance (weight) is held constant

Question 8

Repetition

Answer 8

one complete movement of an exercise

Question 9

Set

Answer 9

group of repetitions performed continuously w/o stopping

Question 10

Intensity

Answer 10

absolute load (Weight) that a contracting muscle experiences

Question 11

Training volume

Answer 11

a measure of the total amount of work performed

Reps x Sets x Intensity

Question 12

Rep Max

Answer 12

maximum number of reps per set that can be performed at a given resistance w/ proper lifting technique

Question 13

You can get just one adaptions with RT?

Answer 13

FALSE, it overlaps!

You can periodize to maximize adaptations…

Question 14

Strength (Load, Goal)

Answer 14

> 85%, <6 (2-5)

Question 15

Power (Load, Goal)

Answer 15

80-90%, 1-2

Question 16

Hypertrophy (Load, Goal)

Answer 16

67-85%, 6-12

Question 17

Muscular Endurance (Load, Goal)

Answer 17

<67%, >12

Question 18

What is the minimum intensity for hypertrophy training?

Answer 18

66%

6-12 RM

Question 19

What is the training volume for strength training?

Answer 19

high weight, low reps

2-5RM

Question 20

What is the training volume for endurance training?

Answer 20

low weight, high reps

15+ RM

Question 21

What is progressive overload (PRT)?

Answer 21

The practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance.

Question 22

What are two PRT?

Answer 22

1) Increase the resistance (2.5-5%)

2) Increase the # of reps/sets

Question 23

Do you have bigger gains in those that are untrained or trained?

Answer 23

Untrained

Question 24

Early RT training creates what type of adaptations?

Answer 24

Neural

Question 25

Overtime with RT what type of adaptations will develop?

Answer 25

Hypertrophy

Question 26

How much strength is lost during detraining?

Answer 26

Still above baseline, but down 30%

Question 27

Myonuclei

Answer 27

if you train muscle and increase # of myonuclei, and you can still maintain the # even if you stop training, mass will be lost…Hypertrophy gains faster if you return to RT

Question 28

Muscle memory

Answer 28

Neural adaptations, motor control maintained

Question 29

Isometric training frequency

Answer 29

3 sessions/week increases strength 14-44%

1 session/2 weeks but does not improve strength

Question 30

Does training at specific joint angle matter?

Answer 30

Yes. Want the optimal length for most motor recruitment.

Question 31

Sticking-ponts iso training

Answer 31

Helps generates more forces at that angle

Question 32

Should isometric training be used for hypertrophy?

Answer 32

Not in healthy, but yes in bedridden or patients that are really atrophied.

Question 33

How many days a week with DCER is best?

Answer 33

3 days or 5 days a week is best

Question 34

How much rest should be given for strength training?

Answer 34

> 3 mins

Question 35

How much rest should be given for endurance training?

Answer 35

<30 secs

Question 36

How much rest should be given for high intensity training?

Answer 36

<1 min

Question 37

How many days between for muscle groups to rest?

Answer 37

1 day