Resistance Training perscrtion

Question 1

Static (isometric) training advantages

Answer 1

Minimal or no equipment
Can be performed anywhere
Can exercise while immobilized

Question 2

Static (isometric) training disadvantages

Answer 2

Strength gains limited to joint angle trained

Question 3

Types of resistance training

Answer 3

Static (isometric)
Dynamic (concentric and eccentric)
Isokinetic

Question 4

Variables in dynamic resistance training programs

Answer 4

Intensity (load)
Sets
frequency
Volume
Order of exercise
Rest

Question 5

Intensity (load)

Answer 5

Intensity is inversely related to repetitions
Strength: high intensity, low reps
Endurance: low intensity, high reps

Question 6

Quantifying intensity

Answer 6

% Of 1 RM
Rep max
Omni- resistance RPE

Question 7

Intensity recommendations (% 1-rm)

Answer 7

Novice: 60-70%
Intermediate: 70-80%
Advanced: 80-100%
Muscular endurance: <or= 50%

Question 8

Sets

Answer 8

Number of consecutive reps for an exercise

Novice and intermediate: 4 sets per muscle group
Advanced: 8 sets per group

Question 9

Frequency

Answer 9

General population: 2-3 day/wk. Nonconsecutive
Advanced: 4-6 day/wk. Split routine,each group 2x wk

Minimum 48 rest hrs between same muscle group workout

Question 10

Volume

Answer 10

Sets x reps x load (weight)

Question 11

Order of exercises

Answer 11

-Include each muscle group
-Must balance
- order (1.multijoint and large muscles. 2. Single-joint and small)
-Minimize fatigue by alternating muscle groups

Question 12

Rest

Answer 12

Recovery between sets and reps
Endurance (<1)
Hypertrophy (1-3)
Strength power (3-5)

Question 13

Variations to advanced programs

Answer 13

Set variations
Vary order and number of exercises
Frequency