Resistance Training & Prescription

Question 0

What is the difference between absolute strength and dynamic strength?

Answer 0

Absolute strength is the maximum amount of force that can be generate in one maximal effort.

Dynamic strength is the ability of a muscle to contract repeatedly.

Question 1

What is strength?

Answer 1

The ability of a muscle or group of muscles to generate force.

Question 2

What are some health benefits of resistance training?

Answer 2

Developing and maintaining muscle mass.
Increased bone density.
Decreased bone loss.
Improved glucose metabolism.
Improved blood lipid levels.
Improved blood pressure.
Reduction in body fat.
Stronger and more functional body.

Question 3

What two physiological adaptions cause an increase in strength?

Answer 3

Hypertrophy

Improved recruitment

Question 4

Define Hyperplasia

Answer 4

Increasing the number of muscle fibers as a result of strength training.

Question 5

What muscle fiber types are used predominantly during dynamic strength (muscle endurance) training?

Answer 5

Dynamic strength training uses loads that require little force. Type I fibers are primarily used but some Type IIA fibers will be recruited if the load requires additional force.

Question 6

What energy systems primarily used when training for absolute strength?

Answer 6

ATP-PC

Question 7

What is the SAID principle in resistance training?

Answer 7

Specified Adaption to Imposed Demand. If the goal is absolute strength use more resistance and perform fewer repetitions. If the goal is dynamic strength, use less resistance with more repetitions. If the goal is hypertrophy use high volume.

Question 8

Describe four ways to create overload.

Answer 8

Increase intensity.
Increase number of repetitions or sets.
Increase length of lever arm.
Increase length of lever arm.
Increase number of days.
Decrease rest time.
Decrease base of support.

Question 9

Expiring with the airway closed is called the _______________.

Answer 9

Valsalva Maneuver

Question 10

List some of the acute variables in resistance training.

Answer 10

Frequency
Intensity 
Number of sets/reps
Resistance
Tempo
Rest time

Question 11

What is the appropriate recommendations for repetitions and intensity for week 1 of a program with a strength goal of hypertrophy?

Answer 11

6-12 reps and 65-85% intensity.
For week one 12 reps at 65% intensity.
As the intensity increases the reps should decrease.

Question 12

What are some characteristics of a hypertrophy resistance training program?

Answer 12

Increased muscle growth.
Training 4-6 days per weeks
65-85% intensity
6-12 Repetitions 5-6 Sets
2-3 Exercises per body part
Only working one body part 2-3 days per week.
High volume low rest times 60-90 seconds rest times.

Question 13

What percent intensity would you prescribe for an individual training for absolute strength?

Answer 13

Greater than or equal to 85%

Question 14

An individual performs two sets of 12 reps of a leg press using 200 pounds. What is the volume of work?

Answer 14

200 x 12 x 2 = 4800

Question 15

What is periodization?

Answer 15

The systematic, organized manipulation of acute resistance training variables. Training period broken into small training cycled that ensure adaption.

Question 16

About how long should training cycles be?

Answer 16

Training cycles vary in length from 3-8 weeks depending on goal.

Question 17

An individual is perform a super set workout. After they perform a exercise for their posterior deltoids / rhomboids / middle trapezius, they should immediately perform and exercise for their ____________________.

Answer 17

Pectoralis Major