Chapter 7

Question 1

What is resistance exercise?

Answer 1

A method of conditioning in which an individual is working against a wide variety of resistive loads to enhance health, fitness, and performance.

Question 2

What is the difference between weight lifting and resistance exercise?

Answer 2

Resistance exercise is for health benefits, weight lifting is a competition in which people attempt to lift maximum amounts of weight.

Question 3

What is growth?

Answer 3

Increase in body size

Question 4

What is development?

Answer 4

Natural progression from prenatal to adulthood

Question 5

What is maturation?

Answer 5

Process of becoming mature and fully functional

Question 6

What does chronological age measure?

Answer 6

Age in days/weeks/months/years

Question 7

What does biological age measure?

Answer 7

Physical maturation. Gold standard is L wrist X ray for bone density assessment.

Question 8

What is biological age used to determine?

Answer 8

Proper training

Question 9

What does the tanner classification do?

Answer 9

Meausres bilogical age, stages 1(immature)-5(fully mature)

Question 10

What is somatic age?

Answer 10

Age based on degree of growth in limbs or stature

Question 11

What is Peak Height Velocity?

Answer 11

Max rate of height growth during pubertal growth.

Question 12

What training considerations must be made during peak height velocity?

Answer 12

Higher injury risk due to rapidly changing body proportions.

Question 13

When is peak height in boys? Girls?

Answer 13

14, 12

Question 14

What is training age?

Answer 14

The amount of time an individual has followed a formalized training plan.

Question 15

What can be expected regarding gains in children with varying training ages?

Answer 15

Younger training age = greater room for improvement.

Question 16

How does muscle mass change over development?

Answer 16

Increases from childhood to adulthood, due to hypertrophy.

Question 17

How does muscle mass increase in girls vs boys?

Answer 17

Slower in girls than in boys.

Question 18

When is peak muscle mass in boys? Girls?

Answer 18

18-25 in males, 16-20 in females, unless effected by resistance exercise.

Question 19

Where does bone growth occur?

Answer 19

Diaphysis (primary), growth cartilage (secondary), tendon/muscle insertions.

Question 20

Which comes first, muscle mass increase or bone density increase?

Answer 20

Muscle mass increase

Question 21

When is peak strength in men? Women?

Answer 21

20-30, 20 in untrained.

Question 22

What role does the nervous system play in strength gains from childhood to adulthood?

Answer 22

Nervous system matures, is better able to work the muscles.

Question 23

What body type are early maturers? Late?

Answer 23

Endo/Mesomorphic, ectomorphic.

Question 24

Is resistance training safe for children?

Answer 24

Yes, as long as plans are made to individual abilities and needs.

Question 25

What leads to strength gains in preadolescents? Adolescents?

Answer 25

Neural adaptations, hypertrophy

Question 26

What are benefits besides strength from resistance training?

Answer 26

Decreased injury risk, improved motor skills and sport performance, decreased body fat, increased insulin sensitivity, improved heart function, improved pennation angle with age.

Question 27

Should sport specialization be delayed?

Answer 27

Yes, due to injury risk.

Question 28

What are the design considerations for youth resistance programs?

Answer 28

- Get physician screening - Primary goal is increase interest in fitness - Focus on proper form, start with very light weights - Use field tests over 1RM tests

Question 29

What is the sets/reps/progression recommendation for youth?

Answer 29

1-3 sets of 6-15 reps, 5-10% progression, 2-3 sessions per week spread out.

Question 30

How strong are women compared to men?

Answer 30

2/3rds of the strength, worse upper body, better lower body

Question 31

What is the fat/muscle mass/bone density of women compared to men?

Answer 31

Higher fat, lower muscle, lower bone density

Question 32

How does the fat free mass of women compare to men?

Answer 32

Essentially the same.

Question 33

Can women strengthen like men?

Answer 33

Yes, at the same rate or faster. Hypertrophy does occur.

Question 34

What is the relationship between hypertrophy and complex multijoint movements?

Answer 34

These types of exercises take longer to show hypertrophy due to nervous system taking a while to catch up.

Question 35

What is female athlete triad?

Answer 35

High training demands and insufficient energy supply leading to poor performance, decreased bone density, and amenorrhea.

Question 36

Should resistance training be fundamentally different for women than men?

Answer 36

Nope, just expect lower absolute weights.

Question 37

What injury risk doe females have and why?

Answer 37

High risk of ACL injury due to biomechanical, hormonal, and neuromuscular deficiencies.

Question 38

How to prevent ACL injuries in women?

Answer 38

Balance, agility, plyos.

Question 39

What physical changes do older adults have?

Answer 39

Loss of bone mass and increased intramuscular fat, which reduces power and strength.

Question 40

What is sarcopenia?

Answer 40

Decrease in muscle mass, and increase in intramuscular fat

Question 41

What is osteopenia and osteoporosis?

Answer 41

Decrease in BMD. 1.5-2.5 SD below healthy average for osteopenia, below 2.5 for osteoporosis.

Question 42

What decreases faster, strength or power?

Answer 42

Power

Question 43

Can resistance training help older adults?

Answer 43

Yes, can increase strength and power significantly.

Question 44

What increases the fall risk of older adults?

Answer 44

Decreased precontraction, increased cocontraction. Address via low level plyos, balance, dynamic stabilization exercises.

Question 45

What are program considerations for older adults?

Answer 45

- Warm up 5-10 minutes - Keep medical conditions in mind - Increase protein intake - Use free weights and multijoint exercises as often as possible

Question 46

What intensity, sets/reps/ recovery should older adults use?

Answer 46

Avoid valsalva. 48-72 hours recovery Focus on form Start LIGHT to gain buy in Start: 1x8-12 @50% 1RM Progress to 3x10 @60-80% 1RM For Power: 1-3 sets of light to mod (40-60%1RM) got 6-10 reps at high velocity.