Strength Training

Question 0

What is a repetition?

Answer 0

One movement of an exercise.

Question 1

What are the four steps for starting workout program?

Answer 1

1. See a doctor.
2. Educate yourself.
3. Use good form/technique to avoid injury.
4. Start low and slow.

Question 2

What is a set?

Answer 2

A number of repetitions performed without stopping.

Question 3

What is duration?

Answer 3

How long you work out.

Question 4

What is frequency?

Answer 4

How often you work out.

Question 5

What is intensity?

Answer 5

How hard you work.

Question 6

What is strength?

Answer 6

Maximum weight a person can lift in one repetition.

Question 7

What is fatigue?

Answer 7

Pushing the muscle to a point that it can no longer move the weight.

Question 8

What is endurance?

Answer 8

How many times a person can perform an exercise before reaching complete fatigue.

Question 9

What is a spotter?

Answer 9

Another person who protects lifter when using free weights.

Question 10

What is hypertrophy?

Answer 10

Muscle growth due to working out.

Question 11

What is atrophy?

Answer 11

Muscle shrinkage due to lack of use or disease.

Question 12

What is performance-enhancing drugs or techniques?

Answer 12

Illegal drug use or techniques used to enhance strength.

Question 13

What is overtraining?

Answer 13

Insufficient rest time between workouts that can lead to injury and lack of muscle gains.

Question 14

What are the two perks to using weight machines rather than weights?

Answer 14

It is safer than free weights and good for everyone, such as young people, old people, beginners and experienced people.

Question 15

What is a perk to using free weights?

Answer 15

Builds central muscles and stabilizer muscles because lifter must stabilize weight in all directions.

Question 16

Why are weight machines bad?

Answer 16

It does not build stabilizer muscles because the machine stabilizes the weight.

Question 17

Why are free weights bad?

Answer 17

More dangerous! Should never worked out alone or without spotter!! Loss of life: two local high school students.

Question 18

What is a beginning training program?

Answer 18

One set of 15 to 30 reps, low weight.

Question 19

What is a standard training program?

Answer 19

2 to 3 body parts per day, three sets each body part, and 6 to 8 reps each set.

Question 20

What are some advantages for a beginning training program?

Answer 20

Good for elderly or injured to maintain well-being and recover.
Safe for children who have not gone through growth spurt or puberty.
Fast workouts and usually have access to trainer/gym assistant to assist during work out.

Question 21

What are some advantages to using the standard training program?

Answer 21

Program meets the needs of most general population
Workout can be done in 30 minutes
Solid muscle growth overtime

Question 22

What is a circuit?

Answer 22

5 to 12 exercises, each exercise done for 30 to 60 minutes, rest in between exercises.

Question 23

What are some advantages for using the circuit method?

Answer 23

1. Great for all types of people: young, old, rehabbing, athlete
2. Quick workout because each circuit can be completed in 10 minutes
3. Good for elderly/rehabbing if only one circuit with 30 to 60 second intervals and light/moderate weight use
4. Good for endurance athletes such as marathon runners to develop cardio system but not put on weight. use 1 to 2 minute intervals low weight and 2 to 3 circuits
5. Good for athletes who want to build strength and muscle size. Should use moderate/heavy weight

Question 24

What are some disadvantages for using the circuit method?

Answer 24

1) There are usually more people in gym then gym machines. 2) others can interrupt your circuit using the machine you need. 3) often requires gym appointment or to go at a time when machines are not used as often.

Question 25

What is pyramid weight training?

Answer 25

7 to 12 sets starting with lighter weight/high repetition, progress into heaviest weight and one rep, and returning back to lighter weight/high repetition.

Question 26

What are some advantages to the pyramid weight training program?

Answer 26

1) Maximizes muscle strength and extreme growth overtime | 2) Good for sport minded individuals where size and strength is important (football lineman, power lifter)

Question 27

What are some disadvantages to the pyramid weight training program?

Answer 27

1) high risk of injury if not well trained and experienced 2) requires growth building supplements (protein shakes, weight gainer shakes) 3) longer rest time between workouts on the same muscle group

Question 28

What are the two phases of muscle building and what happens during them?

Answer 28

Repair phrase: removes torn tissue; remove lactic acid build up; reestablishes blood flow Growth phase: lays down new muscle tissue; lays down new blood capillaries/vessels

Question 29

How much resting time does it take for the standard training program?

Answer 29

3 days.

Question 30

How much time of resting does it take for the rehab or elderly program?

Answer 30

1 day.

Question 31

How much resting time does it take for the circuit training program?

Answer 31

2 days.

Question 32

How much time does it take of resting for the pyramid training program?

Answer 32

6 days!!!

Question 33

What is the golden general rule for resting programs?

Answer 33

Harder and your workout routine and heavier the weights, more total rest time is needed to grow muscle, avoid over training, and avoid injury!

Question 34

What are the types of performance-enhancing drugs?

Answer 34

Anabolic steroids, human growth hormone, DHEA, blood doping, stem cell injections.

Question 35

What are the results of these performance-enhancing drugs?

Answer 35

Blood muscle/strength more rapidly but at a high price for health complications.