Techniques for Resistance Training

Question 1

Breathing technique during resistance training.

Answer 1

Exhale during concentric phase, Inhale during eccentric phase, Maintain ventilation during performance also assists with the stabilisation of the back, breathing assists in minimizing blood pressure elevation.

Question 2

Back Control - Abdominal and Erector Spinae muscles play a direct role in the stabilisation of the back.

Answer 2

Participants should be constantly reminded to:

1. Flatten their abdominal area by pulling in.
2. Maintain breathing at all times.

Question 3

Loaded Forward Flexion - Places Back in Potentially Dangerous Position.

Answer 3

Lifting a weight while flexing at the hips places and excessive amount of pressure on the lower back, especially the intervertebral disk in the lumber region.

Question 4

Loaded Ballistic Movements - Place Back in Potentially Dangerous Position.

Answer 4

Ballistic movements are those which involve bouncing whilst the joint is at its end range. Can cause the stretch reflex arc to occur.

Question 5

Back Hyper Extension - Place back in potentially dangerous position.

Answer 5

Any exercise which take the back beyond its normal range is potentially dangerous. Lifting too heavy e.g barbell bicep curl.

Question 6

What is the Cheating Technique

Answer 6

A technique used by experienced lifters to help them through a sticking point. It typically involves them moving out of the proper position or proper body alignment and into one that makes the lift easier.

Question 7

Overload Techniques

Answer 7

A training effect is achieved by applying the principle of progressive overload

Question 8

Training Effect

Answer 8

Is defined as the physiological adaptations which occur in response to regular stresses (exercise) being placed on the organs and systems of the body, forcing them to function at a level above that at which they are normally accustomed.

Question 9

Progressive Overload - The principle states to elicit improvements in muscle size, strength and endurance..

Answer 9

The muscle must be placed under stress levels greater than it was previously used to and in a way specific to the required physiological outcomes.

Question 10

Progressive Overload - Work at a higher level intensity or a different type of exercise than is normally experienced.

Answer 10

Achieved by - Increasing the resistance or weight, Increasing the number of reps, increasing the speed of contraction, increasing the duration of workout, decreasing the rest period.

Question 11

Specificity - The principle of specificity states the benefits to the muscle are specific to the type of training.

Answer 11

An increase in weight or the overloading of muscle will result in greater gains in strength through muscle hypertrophy. Increase in endurance obtained by increasing reps, thus increasing the efficiency of aerobic system for energy production within the muscle.