Resistance Training

Question 1

Individualized training programs include what three components?

Answer 1

1. ) specificity
2. ) variation
3. ) Progressive overload

Question 2

True or false?

Range of motion important in resistance training.

Answer 2

True

Question 3

What is the definition of specificity?

Answer 3

Neuromuscular adaptation will occur over time as an adaptation to repetitively doing movement

Question 4

What is the definition of overload?

Answer 4

Gradual increase in stress placed on human body during training.

In order to gain strength you must be strengthen your muscles beyond what they are accustomed to handling

Question 5

What is the definition of variation?

Answer 5

Alterations in one or more program variables overtime to keep stimulus optimal.

Variation is critical for subsequent adaptations to take place

Question 6

True or false? Largest rates of strength improvement occur and untrained people.

True or false? Resistance trained individuals show slower rate of progression.

Answer 6

True. True.

Question 7

How long is the initial conditioning stage?

Do you increased duration or intensity first?

Can this stage be skipped?

Answer 7

1 to 6 weeks.
Increased duration first then small increases in intensity.

yeah it can be skipped if they fit af

Question 8

How long is the improvement stage?

Is the rate of progression more rapid than the initial conditioning stage?

How is the F. I. T. Increased?

Answer 8

4 to 8 months.

True.

Systematically and slowly increased.

Question 9

How Long is the maintenance stage?

Answer 9

Regular, long-term basis.

Question 10

For who is non-specific necessary for?

Explain the pyramid of specificity.

Answer 10

Untrained people.

They should just learn proper technique and build conditioning base.

Most trained = most specific

Question 11

What is the first thing to consider when creating a resistance training program?

Answer 11

Frequency

Question 12

rt frequency? beginner, intermediate, advanced

Answer 12

beginner- 2-3
intermediate- 3 –> 4 if split
advanced- 6

Question 13

what is rt exercise selection determined by

Answer 13

• time
• equipment
• client experience
• body parts to be trained

Question 14

What is a core exercise?

Answer 14

• multi joint exercise
• one or more muscle group (hip, thighs, chest, back)
• involves synergistic help from smaller muscle groups (triceps, biceps, calves)

Question 15

What is an assistance exercise?

Answer 15

• a single joint exercise

- recruit small muscle group or one large muscle area

Question 16

rt exercise order depends on

Answer 16

• goals
• fatigue generated
• type (core or assisted)

try not to tire them out before the next exercise

Question 17

What order should core, assisted and power be in exercise order?

Answer 17

Power, Core, Assisted.

Multijointed –> Single Jointed