Principles of resistance training - Jan 21 Flashcards
(50 cards)
what are the 2 key beenfits were focusing on?
inhibiton of age related delcones in fucntional capabilites
prevention of common msk disorders like lower bak neck and shoudler
waht arwahr are some nerumouscular factors relate with age that structure RT can offset/delay?
change in resting h
resting hormone levels
* Blunted acute hormonal response to exercise
* Decrease in muscular energy substrate content
* Decrease in anaerobic enzyme concentration & activity
* Decrease in mitochondrial mass
* Denervation or death of muscle cells
Decreased muscle mass (atrophy of muscle fibres, esp Type II)
* Decreased ability to develop force rapidly
* Antagonistic coactivation
* Changes in ability to maximally activate a muscle
* Changes at NMJ
* Decreased firing rate of Mus
* Decreased insulin sensitivity & tolerance
waht is musc strenght
muscle gtoupd evlops max contractile force afianst a resitnace in single contraction
strength for dynamic mocments is max force genrated in a single contraction at specife velocity
musc endurance
ability to exert submax force
what is a sattic/isometric force?
foce where join is not visblu moving
explain the resistnace vs force relationship for concentric contraction?
resitance<force, msucle shrotens
eccentic forces ___ gravity
resisst - elengthening of a msucle - typicallly breakinf force to decelrate rapidly moving segments
what is teh difference between isotonic and isokinetic foce?
isotonic is the same tension but despite same resistance tsnion fluctuates across range of motion (chang ein msucle length/angle of pull, uniqe stength curve)
eg bicep cirlc (concenytic and eccenttic contraciyon
in isotnic contraction the reatest resitance that canbe sued in regualr dynamic exercise =
weakes tpoint in ROM
what is an isokinetic contraction
max contraction of msucle group at constant velocity thru ROM - velcoity controlled mechanically -resitance vaires to match froce at each point in ROM; allows vatiable but max resitances during movement
what is it claled when msucle is maximally contracted at a constant velocity thru ROM
isokinetic
when are isokinetic ecercises typically used?
rehabilitation. - need machine to keepa t constant velocity
what are 3 key factors for RT program design
cleints goals
current fitnes levelsand experience
time availability and acess to equipment
In resistance training waht is volume the oriduct of
intensity (wight and time (setes and reps)
what are some options for organizing frequency in a workout
full body routine
upper/lowerbody split
push and pull
body part/day
how many session in fully bodyr orutine and abotu how many exrcises -what is it good for
effective for building strenfth and msuucle maintenance
8 to 10 exrcses
wha is an exmaple of a 4 day upper lower body split routine?
2x/week
2 days on 1 day off, 2 days on, 2 days off
what are some alternatve split rotuiens?
Legs-and-Arms vs. Shoulders-and-Back
body part per day
name 3 ways that u can increase workload in a resistanc etrainign session
lift heavier weight
decrease rest
increase reps with same week
does workload/volume = intetnsit? why?
it odes NOT - a 1RM effor would be high intesnity but low volume and little worklaod
what is a sutiable intensity for most indiciuals in resistanc etraining?
60 to 80% 1RM
for strenght ____ reps/set
for hypertophy ___reps/set
for msuc endurance ___ reps per set at ____ 1RM
2-6 reps
8-12 reps
less than 50% 1RM for 15-25 for 1-2 sets
what shoudl u do for deconditioned indviduals in RT training - start w…
low resitance (40-50% 1RM) an dhigher resps (10-20)
pregress resitance and reps as muscle conditioning iproves
true or false evidene indiated that lifting lighter weights till voluntary fatigue is NOT as effective as lifting ehavier weights.
false - equallyas effective
