Resitance Training Basics And Training Priciples

Question 1

Resistance training Types…

Answer 1

does not necessarily mean weight training
Resistance training= exercise using an opposing force
Types:
Weight training
Calisthenics (BW) exercise

Question 2

Calisthenics (body weight) advantages

Answer 2

variety
-less expensive
-convenient
-natural/dysfunctional
-better for stabilizers, balance, specificity (vs. Mechanics)

Question 3

Calisthenics (body weight) disadvantages

Answer 3

no external resistance
-lack of commercial programming

Question 4

Types of resistance training

Answer 4

medicine balls (explosive/power training)
-bands, tubing (travel, rehabilitation)
-ropes, tires (variety)
-free weights (traditional) dumbbells, barbells
-machines (beginner, solo + rehabilitation
- weight stack with pulley system

Question 5

Machines vs free weights

Answer 5

Muscles don’t know source of resistance
-Sarcomere does one thing- contract
Nervous system does know the source of resistance
-stability
-motor unit recruitment
-contraction type
Velocity of exercise

Question 6

Repetition “Rep”

Answer 6

a single rendition of an exercise; lifting a weight up and down = 1 rep

Question 7

1 rep max (1RM)

Answer 7

resistance that can be overcome only once; 10RM = resistance that can be overcome 10 times

Question 8

Set

Answer 8

group of consecutive repetitions that you can perform without resting

Question 9

Work interval

Answer 9

time it takes to complete a set of exercises or a distance

Question 10

Rest interval

Answer 10

rest time between sets of time between work intervals

Question 11

TEMPO

Answer 11

The speed at which a repetition is performed

Question 12

How sets and reps are used together

Answer 12

Example 3x5
1 set= 5 repetitions
X3

Question 13

Do’s of resistance training

Answer 13

train agonist and antagonist balance; if you train the bicep you should train the tricep
-warm up and cool down
-train full range of motion
- breathing (exhale on exertion phase; inhale on relaxation phase)
-order of exercises: exercise large muscle groups first
Typical sequence:
-multi joint exercises ( squats, deadlift)
-shoulders, proximal arms and proximal legs
-hips, lower trunk
-distal legs and arms

Question 14

Order of exercises

Answer 14

exercise large muscle groups first (more joints=bigger)
Typical sequence:
-multi joint exercises ( squats, deadlift)
-shoulders, proximal arms and proximal legs
-hips, lower trunk
-distal legs and arms

Question 15

Number of sets per exercise

Answer 15

1-2 for beginners
3-6 for more advanced
Small vs large muscles
20-25 sets per entire training helps prevent over training

Question 16

Signs of overtraining

Answer 16

extreme muscle soreness
-gradual increase in soreness
-loss of appetite
-loss of weight
-constipation or diarrhea
-inability to workout
-unexplained drop in amount of weight you can successfully lift in several exercises
Note: if you are expirencing 2 or more symptoms consider reducing intensity, frequency and duration of workout
-after working a muscle group you should wait 48 hours to work it again

Question 17

The ability to overcome external resistance with maximal voluntary force production is..

Answer 17

Strength

Question 18

The rate at which one can develop muscle force is called

Answer 18

Velocity
Speed

Question 19

The ability to overcome resistance as quickly as possible is called

Answer 19

Power

Question 20

The ability to produce muscle forces at sub maximal loads over an extended period of time is called

Answer 20

Endurance

Question 21

In response to _________ training, sarcomeres will become added in series

Answer 21

Flexibility

Question 22

Principles of training

Answer 22

-progressive overload
-reversibility
- specificity
-recovery
-individualization
-variation
-diminishing returns

Question 23

Progressive overload

Answer 23

Expect a training adaptation if you exercise frequently at a level greater than normal habituate level
Must stress or load your body’s tissues (bone, muscle ect)
To get continued adaptations and prevent a plateau in performance you must progressively increase your “loading”

Question 24

Loading overload adaptations

Answer 24

Functional (neural adaptations)
•Speed, power, coordination

Morphological (size & shape)
•Hypertrophy of muscle, tendon
•Bone accretion (higher density)
Metabolic (anaerobic, aerobic)
•Increased glycogen stores
•Increased red blood cells, mitochondria etc

Question 25

Progressive overload: variable of a workout

Answer 25

1.Frequency
•# of workouts per week
2.Duration
•length of each workout
3.Volume
•# of repetitions or distance
4.Intensity
•% load (heavy/moderate/light)
•% Heart rate max
- increase in intensity allows us to : activate/recruit more motor units= more muslce fibres
- decrease in time to complete a given training variable: decrease time to complete workload and to completed a given distance
- increase in the % of maximum workload: progress from 70% to 80% VO2 max

Question 26

Volume

Answer 26

Both frequency and duration

Question 27

Reversibility

Answer 27

• if you don’t use it you lose it; muscle disuse = muscle protein breakdown
• atrophy = muscles get smaller

Question 28

Specificity and SAID principle

Answer 28

Important for athletes
SAID principle: specific adaptations to imposed demands (demands = stress)
How ever you stress your body is how it will respond
workout what you need to workout
-exercise is a positive stress on the body
- speed of movement
-contraction type
-movement pattern
-kinetic chain (open vs. Closed) closed- standing with weight, open- leg press, kicking soccer ball
-energy system
-mode of training (bike, row, run) mimic your sports movement pattern in the weight room

Question 29

Problems with specificity

Answer 29

doing the same thing over and over again- can lead to overuse injuries(athletes) general public would get bored

Question 30

Recovery: work rest intervals

Answer 30

Adaptation occurs during recovery

Work: Rest intervals
●1:5 for Max Strength / Power (Anaerobic ATP-PC)
•(30s work = 3 min rest)
●1:2 or 1:3 for Strength Endurance(Anaerobic Glycolytic)
●1:1 for endurance (Aerobic, Oxidative)

Question 31

Individualization in terms of workout response

Answer 31

Individuals respond differently
●Genetics ( can’t out train genetics)
●Maturity (testosterone)
●Nutrition (Eat well!)
●Fitness level ( people who have never trained before have the best response)
●Rest/sleep (Get your 7 hrs +)
●Motivation

Question 32

Variation in workouts needed because

Answer 32

Continual, familiar, stimuli = decreased adaptation (accommodation)
Variation is needed for continual adaptation

Question 33

How can we introduce variation?

Answer 33

Change the exercise, frequency, duration, intensity etc ex. Different types of bicep curls, it is still working the same muscle

Question 34

Cross training dilemma

Answer 34

Specificity vs variety (decrease injuries and boredom)
How can we introduce variations with this dilemma in mind?
Specific variation = Front squats & back squats, Chin ups & pull ups etc
Change volume, intensity, velocity etc (periodization)

Question 35

Diminishing returns

Answer 35

After initial “significant” increases, there will be diminishing returns for same work

Sedentary/untrained = 25% strength over a year
Active/trained = ~1-2% for same amount of time
Sometimes called the ceiling effect

Question 36

1 RM = strength

Answer 36

> 60%

Question 37

1 RM = muscular endurance

Answer 37

<60 %