RESISTANCE- Types of Exercises

Question 1

dynamic constant external resistance (DCER)

Answer 1

describes type of training where the weight lifted doesn’t change during the concentric + eccentric phases of an exercise
-the heaviest weight that can be lifted throughout a full ROM is limited by the strength of a muscle at the weakest joint angle (aka the sticking point)
-provides enough resistance in some parts of the movement but not enough resistance in others; the lift is limited by the moment arm + cross-bridge connections)
-different types of training equipment, reps, = sets can be used

Question 2

what is the most common method of resistance training for enhancing muscular fitness

Answer 2

DCER

Question 3

what does accomodating resistance turn DCER into

Answer 3

DVER

Question 4

DCER/DVER are always superior in terms of all the goals- strength, endurance, power, hypertrophy

Answer 4

DVER

Question 5

isometric

Answer 5

joint angle + muscle length don’t change during contraction
-done in static positions, rather than being dynamic through a ROM
-ex: wall sit + planks
-we don’t see hypertrophy from isometrics; good for training our anatomical core because that is how our core naturally contracts

Question 6

isometric- overcoming

Answer 6

pushing a bar into the racks

Question 7

isometric- yielding

Answer 7

holding a bar in place

Question 8

isometric- active

Answer 8

holding a weight up

Question 9

isometric- passive

Answer 9

holding a position like a plank

Question 10

isokinetic

Answer 10

-dynamic muscular actions that are performed at a constant angular limb velocity
-used by PTs + Ats for injury rehabilitation
-the speed of movement (rather than the resistance) is controlled
-rarely seen in commercial gyms
-ex: Biodex machine

Question 11

core exercises

Answer 11

multi-joint, large exercises
-these exercises should form the bulk of a program because more effective than assistance exercises in helping clients achieve training goals
-engages large muscle while activating synergistic muscles

Question 12

how are core exercises measured

Answer 12

using % 1RM for intensity

Question 13

assistance exercises

Answer 13

single-joint, small exercises
-supplementary exercises that are performed to maintain muscular balance across a joint, help prevent injury, rehabilitate a previous injury or isolate a specific muscle group or muscle
-recruit a small amount of muscle mass

Question 14

how are assistance exercises measured

Answer 14

using RM for intensity
-8RM means a weight they can only do for 8 reps

Question 15

hip hinge

Answer 15

limiting the movement potential of the entire posterior chain to having all flexion + extension driven from the hip joint
-ONLY movement at the hip
-goal is to have the spine stay neutral throughout the entire movement
-ex: RDL, kettlebell swing

Question 16

hip dominant

Answer 16

movements that require flexion/extension around the hip joint, generally with minimal movement around the knee joint
-movement of both hip + knee, but predominant force is driven by the hip
-ex: conventional deadlift, high-box step ups

Question 17

knee dominant

Answer 17

movements that require flexion/extension around the knee joint
-same idea as hip dominant but now the predominant force is driven by the knee
-ex: lunge, leg press, back squat, leg extensions

Question 18

vertical push

Answer 18

movements in the sagittal plane (shoulder flexion) or frontal planes (shoulder abduction)
-this normally means its movements create shoulder abduction +/or flexion + extension of the elbow (i.e., pushing)
-ex: shoulder press, dumbbell shoulder press, push press

Question 19

vertical pull

Answer 19

movements that require pulling a resistance towards the center line of the body in the frontal plane
-ex: pull ups, lat pulldowns, upright row

Question 20

horizontal push

Answer 20

movements in the sagittal plane (shoulder flexion) +/or transverse plane (shoulder horizontal adduction) with elbow extension (i.e., pushing)
-ex: bench press, pec fly, push up

Question 21

horizontal pull

Answer 21

movements that require a resistance towards the chest in the transverse plane
-ex: seated row, bent over row, inverted row

Question 22

rotational + diagonal (core muscles)

Answer 22

movements of a rotational nature, typically within the transverse plane
-these movements may also incorporate some form of pushing/pulling movements
-ex: chops + lifts, Russian twists, rotation machine