week 7

Question 1

Benefits of resistance training

Answer 1

weight contorom-higher metabolism
appropriate weight gain
appearance
time economy
energy
athletic performance
injury prevention
bone strength
cardiovascular health
*can be done at any age

Question 2

cautions for resistance training

Answer 2

not a complete exercise program- does not develop cardiovascular endurance
risk of injury
trouble accessing equipment
can result in mild soreness
individuals with cardiovascular issues should seek medical guidance
just because its hard, doesn’t mean you should do it

Question 3

acute muscle soreness

Answer 3

is the pain felt in muscles during and immediately after strenuous physical exercise.

Question 4

delayed onset soreness

Answer 4

(DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise
resultes from tears in the muscle

Question 5

slow twitch muscles

Answer 5

heigh areobic capacity but low power
primarily endurance type activities
this can include posture muscles

Question 6

fast twitch muscles

Answer 6

generates more force but fatigues quickly

primarily anaerobic short burst of activity

Question 7

muscles generally contain what types of fibers

Answer 7

both fast and slow; but in different ratios

ratio is genetically determined

Question 8

muscle fiber recruitment

Answer 8

all or nothing principle
proportion of fibers recruited
temporary muscle failure occurs after enough fibers are fatigue

Question 9

muscle atrophy

Answer 9

grow weaker and smaller in size

Question 10

muscle hypertrophy

Answer 10

grow stronger and larger in size

Question 11

isokinetic

Answer 11

speed of movement is controlled

Question 12

isometric (static) exercise

Answer 12

muscle contracts but does not change length or create movement
not widely used due to poor potential for great strength gains
only gain strength at angle trained

Question 13

isotonic (dynamic) exercise

Answer 13

muscle contracts, shortens and movement occurs

most widely used form of resistance training

Question 14

concentric contration

Answer 14

muscle shortens as it overcomes resistance

Question 15

eccentric contractions

Answer 15

muscle lengthens and contracts at the same time

Question 16

agonist

Answer 16

contracting muscle in a lift

Question 17

antagonist

Answer 17

opposing muscle in a lift (the one not contracting)

Question 18

developing muscular fitness

Answer 18

sequence- work large muscles first. end with smaller muscles
muscle balance- develop proportional strength in pairs
you can have shifting joints if one part of a pair is really weak and the other is really strong

Question 19

determinants of muscular fitness gains:

differences between sexes

Answer 19

males have a higher potential for hypertrophy due to increased hormones such as testosterone and androgen which promote muscle growth
females can experience similar strength gains relative to body weight

Question 20

increasing muscular strength

Answer 20

resistance- heavy weight is related to higher strength gains. low weight is related to endurance guideline for developing muscular fitness

Question 21

increasing muscular endurance

Answer 21

repetitions- higher number of reputations is related to higher endurance guideline for developing muscular fitness

Question 22

increasing muscular power

Answer 22

power- function of strength and speed guideline for developing muscular fitness

Question 23

form

Answer 23

one of the most important concepts

• go through full range of motion
• never trade poor form for higher quantity of weight

Question 24

rest between sets

Answer 24

varies based on program goals
active rest
-superset- two exercises that work opposing muscle groups
-compound set- 3-2 exercises that work same muscle group

Question 25

breathing

Answer 25

exhale on the ascertain and inhale on the release

Question 26

speed of movement

Answer 26

slow controlled manner- 2 seconds to lift, 2 to 4 seconds to lower the weight
avoid jerky movements

Question 27

resistance training

Answer 27

use proper equipment for your goals
follow weight room etiquette
establish your workload
increase your workload appropriately
incorporate variety
be aware of common discomforts and training errors
avoid performance aids

Question 28

how to avoid common resistance training mistakes

Answer 28

practice good breathing techniques
lifting an appropriate weight
maintain proper spinal alignment
slow controlled movements through full range of motion
clean off your machines
keep knees behind toes when squatting/leg press
maintain even distribution of weight when lading ankles
include all major muscle group

Question 29

sequence

Answer 29

Work large muscles first. End with smaller muscle groups.

Question 30

Muscle balance

Answer 30

Develop proportional strength in pairs: biceps/triceps, pectorals/trapezium-rhomboids, abdominals/lower back, hamstrings/quadriceps, gastrocnemius/anterior tibialis, and deltoids/latissimus dorsi