L18 - RT 1 Foundations Flashcards
Physiological adaptations with a warm up
- decreased muscle viscosity
- increased elasticity of CT
- increased blood flow
- increased rate of cellular reaction
- increased muscle performance
- increased neural condition rate
What to include in general warm up
2-10 minutes progressing from low to moderate intensity
foam rolling (proximal to distal) 30-60 seconds
Dynamic and ballistic stretching
what is in a specific warm up
specific movements/drills for the movements that you will be doing
- activate the specific joints and muscles that are going to be used in the warm up
lasts 2-10 mins
can be a light set of the working exercise and can be spread throughout the the workout (right before the workset for that exercise)
Physiological important of cool down
bring HR and BP down to resting levels
follow with static stretching
Typical loading scheme for RT programs
Maximal strength –> low reps high load
Hypertrophy –> mod reps mod load
Endurance –> low load high reps
examples specific warm up exercises
arm circles shoulder shrugs med ball figure 8's medicine wood ball chops medicine ball squat hip circle warm up set (30% 1-RM)
Muscular strength and why important
ability of a muscle or group to exert maximal external force
importance: lift groceries, life kids, move furniture, climb stairs
muscle hypertrophy what and why important
increase in cross sectional area of the muscle fibre
maintain muscle mass into aging and fat loss programs
muscle endurance what and why important
sustain performance and resist fatigue; sustain repeated contractions for an extended period of time
we operate at sub maximal strength all the time, need to be ablate continue doing tasks for extended periods of time
general health benefits of RT training
increase muscle mass maintain/increase resting metabolism reduce risk of mortality increase physical function maintain muscle during fat loss program increase bone mineral density improve insulin sensitivity improve cardiovascular health (if combined with aerobic exercise) enhance mental health
clinical benefits of aerobic exercise + RT combined
increased VO2 max, muscle strength, lean body mass, decreased BP
Neural adaptation to Resistance training when and what
measurable after 2-4 weeks in novices
increase in motor neuron output - (motor unit recruitment and firing rate)
increase speeds of info sent down the spine to the muscle (cortical and spinal excitability)
reduced inhibition in descending drive (Golgi tendon organs, Crenshaw cells, interneurons - which inhibit signals of muscular contraction)
morphological adaptations to RT when and what
measurable after 6-8 weeks
increase in cross sectional area of muscle fibers
increase tendon/ligament stiffness
increase/maintain bone mineral density
increase muscle capillary density
endocrine responses to RT training
increase anabolic hormones (testosterone, GH, cortisol)
greatest hormonal elevations occur with what RT stimuli
moderate volume, moderate to high intensity, short rest, large muscle masses involved
