Strength Training

Question 1

Benefits of exercise

Answer 1

• Decrease stress
• Increase balance and co-ordination
• Decrease body fat
• Decrease osteoporosis
• Increase well-being and confidence

Question 2

Exercise must target a particular area

Answer 2

• Strength
• Power (force and speed)
• Endurance
• ROM
• Graded exposure (reduces fear avoidance)

Question 3

Principles of strength training

Answer 3

Overload
Learning
Diminishing returns
Motivation
Age and gender
Reversibility
Specificity

Question 4

The overload principle

Answer 4

Stage 1: Initial increase in strength
Stage 2: Plateau of improvement with same load
Stage 3: Endurance increases only
Stage 4: Training load must be increased for increase in strength

Question 5

Effects of Strength Training

Answer 5

Motor learning (6-8 weeks)
Increase in muscle strength, not muscle size (10-12 weeks)
True hypertrophy with increase in muscle strength and size (12+ weeks)