Reisstance Training

Question 1

Resistance Training

Answer 1

Systemic program of exercise for development of muscular system.

Question 2

Resistance training benefits

Answer 2

INCREASES:
-M strength/ endurance/ coordination
-bonde density
-ADL
-Balance performance
-lean body mass

Question 3

Types of Resistance Training

Answer 3

1. Isometric
2. Dynamic
3. Core Stability
4. Functional stability
5. Isokinetic

Question 4

Isometric Training

Answer 4

-hold max/submax contraction @joint andle for time
-rehab setting
-5reps 5sets 5sec rest
×CAD+Hypertension

Question 5

Dynamic Training

Answer 5

For all ages+Sexes
-con+ecc contraction using dif/same resistance
-full/partial ROM
-goals drive program End vs strength
Int based on experience 60-100%
Freq based on exp level 2t/w
Sets 1-2
Vol=repsx setsx wights
Sequence: multi joint to single joint

Question 6

Dynamic Training Methods

Answer 6

1. Pyramiding
2. Periodization-Linear, Reverse Linear, Undulating

Question 7

Periodization

Answer 7

Systemix variation of Int+Vol
Goal 1: max gains in strength, power, endurance, hypertrophy
Goal 2: dec injury+ overtraining

Question 8

Linear Periodization (LP)

Answer 8

INC INT DEC VOL

Question 9

Reverse Linear Periodization (RLP)

Answer 9

DEC INT INC VOL

Question 10

Undulating Periodization (UP)

Answer 10

-changes in training stimulus
-adaptation required

Question 11

Functional Stability Program

Answer 11

1. Isolate and educate
2. Add balance and/resistance
3. Add functional training
4. Combine 2 and 3
5. Ex multiple muscle groups
6. Add more function, speed, rotation

Question 12

Functional stability Benefits

Answer 12

Inc joint stability, neuromuscular contril, flexibility and muscular fitness

Question 13

Isokinetic Training

Answer 13

Reistence matches force exerted
DEC muscle soreness
Time consuming
Expensive

Question 14

Resustance training program

Answer 14

1. Specific to muscle group, contraction typr, int
2. Ex at higher workloads
3. Gradual increase volume

Question 15

Resistance training for children

Answer 15

Safe and benficial
3 t/wk
Int <80% 1RM
×NO isolating muscle groups or overtraining

Question 16

Resistance training for Older adults

Answer 16

Safe and beneficial
Dev sufficient muscle fitness to allow them to do ADL
1-2 sets 10-15 reps
Keep loads light

Question 17

Muscle Soreness

Answer 17

Dec tension development and force production
Acute MS
DOMS

Question 18

Acute Muscle soreness

Answer 18

Immediate response to dec blood floe and local metabolic by product in exercise metabolism

Question 19

DOMS

Answer 19

Delayed onset muscle soreness
24-48 hours after exercise
Unkown cause

Question 20

Prevention and treatment of Muscle soreness

Answer 20

Nutrition and supplements
Manual massage
Heat
Ice
Exercise
Warm up
Stretching