chapter 7

Question 1

when are kids at an increased risk of injury

Answer 1

during peak height velocity(growth spurt) weakening of the bone, muscle imbalances and tightening f the muscle tendons

Question 2

what happens to a boys testosterone during puberty? number

Answer 2

a 10-fold increase

Question 3

what is the diaphysis

Answer 3

where bone formation occurs, the central shaft of a long bone

Question 4

where is the growth cartilage located in kids

Answer 4

the epiphyseal growth plate
the joint surface
the apophyseal insertions of muscle-tendon units

Question 5

what happens before a child responds to training

Answer 5

the nervous system develops

Question 6

kids will benefit from weightlifting in ?

Answer 6

better bone density levels

Question 7

how to prevent overuse injuring in kids

Answer 7

physical
parents should be educated 
participate in year round physical activiy 
well-planned recovery strategies
nutrition monitored
coaches should get educated 
a variety of sports and activities

Question 8

goals of kid reisitance training

Answer 8

increase muscular strength
teaching children about their bodies
promoting interest in activities
having fun

Question 9

2 areas of concern in youth resistance training

Answer 9

quality of instruction

rate of progression

Question 10

CSCS for kids must have a ?

Answer 10

thorough understanding of youth resistance training
be able to demonstrate technique
ability to speak with children
be able to play down competition
focus on technique rather than weight amount

Question 11

because of the high risk of injury in youth ? should be performed

Answer 11

rehabilitation exercises to prevent injury

Question 12

youth resistance training guildlines

Answer 12

child should understand risks and benefits
caring fitness professionals should supervise traing
dynamic warm-up
static stretching
monitor childs tolerance to exercise stress
begin with light loads
increase resistance gradually (5-10%)
proper form
adult spotters
varied program
drink water before during and after

Question 13

youth resistance reps

Answer 13

1-3 sets of 6-15 reps

Question 14

how many training sessions for kids

Answer 14

2-3 nonconsectutive

Question 15

2 areas of concern with women lifting

Answer 15

the development of upper body strength and the prevention of sport-related injuries (knee)

Question 16

what kinds of exercises should women do to increase upper body strength

Answer 16

clean and snatch

Question 17

how can females reduce their risks of injury

Answer 17

physical
year-round conditioning
dynamic warm-up
appropriate clothing
diet

Question 18

osteopenia is defined by a bone mineral density of

Answer 18

between -1 and 2.5 sd

Question 19

osteoporosis is defined by a bone mineral density of

Answer 19

-2.5 sd

Question 20

sarcopenia

Answer 20

loss of muscle with age

Question 21

older ppl have less muscle mass and a higher proportionof type ? fibers

Answer 21

Type 1 slow twitch muscle fibers

Question 22

what to evaluate before beginning a resistance training program

Answer 22

preexisting medical ailments
exercise progression
nutritional staus

Question 23

what reps should seniors start out with?

Answer 23

1 set of 8-12 reps with 40-50% 1RM and then increase to 3 sets with 60-80%1RM

Question 24

how many gym visits a week for seniors

Answer 24

2 times

Question 25

safety recommendations for RT for senior

Answer 25

prescreened 
warm up
static stretching
do no overtax the muscles
no valsalva maneuver
48-72 hours of recovery
range of motion that is pain free
exercise instruction from qualified instructors