Resistance

Question 1

Strength

Answer 1

the maximal force or tension generated by a muscle (or group of muscles). typically measured by some assessment of repetition maximum (RM)

Question 2

Endurance

Answer 2

The time limit of a person’s ability to maintain either a specific isometric force or a specific power level involving combinations of concentric or eccentric muscular contractions

Question 3

Power

Answer 3

Strength that is applied over a distance for a specific amount of time

P = w/t

Question 4

Strength training

Answer 4

systematic procedure of a muscle or muscle group lifting, lowering or controlling heavy loads (resistance) for a relatively low number of repetitions or over a short period of time/

Question 5

Strength Training Parameters

Answer 5

mode
resistance
sets
frequency
training volume

Question 6

Mechanical Work

Answer 6

the product of a force applied against a resistance and the displacement of the resistance in the direction of the force

W=Fd

Units of work are Joules (J)

Question 7

Power Training

Answer 7

enhanced by either increasing the work a muscle must perform during a specified period of time or reducing the amount of time required to produce a given force

Question 8

Mode Types

Answer 8

Isometric

Dynamic

Question 9

Isometric

Answer 9

strength training method referring to a muscular contraction that produces little or no movement, such as pushing or pulling against an immoveable object

Question 10

Dynamic

Answer 10

strength training method referring to a muscle contraction with movement

• concentric
• eccentric
• isokinetic

Question 11

Free Weights

Answer 11

Pros

• fits any size user
• builds stability
• multiple exercises possible

Cons

• less safe
• needs more instructions
• easy to fall into poor form

Question 12

Machines

Answer 12

Pros

• safer b/c restrict motion
• change weight easily
• easy to learn

Cons

• ROM limited
• not working on stability
• fits “average” user
• increments between weights are limited

Question 13

Types of resistance

Answer 13

fixed vs variable

Question 14

Fixed Resistance

Answer 14

type of resistance in which a constant resistance is move through a joint’s full range of motion

Question 15

Variable Resistance

Answer 15

training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion

Question 16

Resistance

Answer 16

amount of weight that is lifted

Question 17

Sets

Answer 17

a fixed number of repetitions

Question 18

Frequency

Answer 18

• number of exercise sessions that occur per week
• ACSM recommendation is at least two times per week
• to achieve significant strength gains a minimum of 8 weeks of consecutive training is necessary

Question 19

Training Volume

Answer 19

the sum of all the repetitions performed multiplied by the resistance used during the strength-training sessions

Question 20

Training volume can be manipulated by varying:

Answer 20

• weight load
• repetitions
• rest interval between exercise and sets
• number of sets completed

Question 21

Periodization

Answer 21

a training approach that divides the seasons into cycles characterized by systematic variation in intensity and volume of training to enhance fitness and performance

Question 22

Principles of Individual Differences

Answer 22

every athlete is different, each persons response to exercise will vary. take into account

• healing time
• fast vs slow movements
• older vs younger athletes

Question 23

The Principle of Overload

Answer 23

• greater than normal stress/load on the body is required for training adaptation
• once adapted, different stimulus needed
• strength increase is caused by gradual stress working against load
• endurance increases require work for a longer period of time

Question 24

Principle of Progression

Answer 24

there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur

Question 25

Over-training

Answer 25

an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances and feelings of staleness or burnout as a result of excessive training

Question 26

Principle of Adaptation

Answer 26

- adaptation is the way the body "programs" muscles to remember particular activities, movements or skills. - repetition makes it easier - muscle soreness goes away after after a few weeks of exercise

Question 27

Principle of Specificity

Answer 27

- Specific Adaptations to Imposed Demands (SAID) | - training must go from highly general training to highly specific training

Question 28

Progressive Resistance Exercise (PRE)

Answer 28

- developed by Thomas DeLorme and Arthur Watkins | - no reference wil be made to physiological aspects of exercise, indications for use or results obtained

Question 29

Daily Adjusted Progressive Resistance Exercise (DAPRE)

Answer 29

k

Question 30

Circuit Training

Answer 30

weight training conducted almost continuously with moderate weight using 10-15 repetitions per exercise with no more than 15-30 seconds of rest between bouts of activity

Question 31

Force-Velocity Relationship

Answer 31

the maximal force that a muscle can develop is governed by they velocity of the muscle's shortening or lengthening

Question 32

Length-Tension Relationship

Answer 32

the amount of maximal isometric tension a muscle is capable of producing is partly dependent on the muscles length

Question 33

Stretch-Shortening Cycle (SCC)

Answer 33

Eccentric contraction followed immediately by a concentric contraction

Question 34

Phases

Answer 34

eccentric amortization concentric

Question 35

Eccentric Phase

Answer 35

occurs when the muscle is pre-stretch as it actively lengthens - slack is taken out of the muscle and its elastic components are put on stretch

Question 36

Amortization Phase

Answer 36

transition phase; the amount of time it takes to move from eccentric to concentric motion

Question 37

Concentric Phase

Answer 37

occurs when the muscle is pre-stretched as it actively lengthens

Question 38

Characteristics

Answer 38

Time - time over which the stretch is applied Magnitude of Stretch - greater the stretch the greater the quantity of stored (potential) elastic energy, thus the greater force production Velocity - greater velocity of motion = greater force production

Question 39

Muscle Fatigue

Answer 39

Reduction in muscle force production & shortening velocity. Prolonged realization of motor units between recruitment