Strength and Conditioning - Chapter 7 & 15: Resistance Training

Resistance Training and Benefits of Weightlifting

Chronological age

Actual age

Biological age

Measured in terms of physical and sexual development

Training age

Length of time consistently following a formalized, supervised resistance training program

Guidelines for Resistance Training for Children: Puberty

Girls typically enter puberty 2 years before boys

Guidelines for Resistance Training for Children: Stunted growth

In adequately nourished children, there is NO EVIDENCE that physical activity (weight bearing) delays or accelerates growth or maturation

Guidelines for Resistance Training for Children: Osteogenic

There are osteogenic benefits to physical activity and weight bearing exercise

Guidelines for Resistance Training for Children: Peak Strength

In untrainted, usually attained by age 20 in women and between age 20 & 30 in men

Guidelines for Resistance Training for Children: Peak Height Velocity

There is an increased risk of injury and tightening of muscle tendon units

What is the age for girls during peak height velocity?

12 y/o

What is the age for boy during peak height velocity?

14 y/o

Guidelines for Resistance Training for Children: Peak Strength

In untrained, usually attained by age 20 in women and between age 20 & 30 in men

Strength gains of roughly _______ to _______ are typically observed in untrained preadolescent children following short-term (________ weeks) resistance training programs

30% to 40%; 8-20 weeks

T/F: Preadolescent boys and girls can significantly improve their strength above and beyond growth and maturation with resistance training.

True

Data suggest that training-induced strength gains in children are impermanent and tend to _____________ during the detraining period.

return to untrained control group values

How should you monitor load when training youth?

You should increase the load gradually by 5-10% as strength improves

What range of reps and sets should you give to youth athletes?

One to three sets of 6 to 15 repetitions

Guidelines for Resistance Training for Children: Compound Lifts

Advanced multi joint exercises may be incorporated into the program if appropriate loads are used and the focus remains on proper form

How often should youth athletes train?

Two or three non-consecutive training sessions per week are recommended

T/F: Before puberty there are some differences in height, weight, and body size between boys and girls. 

False; there are no differences

T/F: Adult women tend to have more body fat and less muscle and bone than adult males.

True

Women have __ the strength of men.

2/3

When comparing relative to fat-free mass or muscle cross-sectional area, differences in strength between men and women tend to ________. (similar muscle fiber type distribution).

disappear

Who can is more able to express more power both absolutely and relatively?

Males

Who is more likely to have relative upper body strength?

Females

Do women and men have similar or different relative and absolute lower body strength?

Similar

Since women tend to have less upper body strength, what may be beneficial for achieving more strength?

adding one or two upper body exercises or additional sets

Why may additional upper body training be beneficial for women?

the high caloric cost of performing large muscle mass, multi-joint, upper body lifts may aid in maintaining a healthy body composition.

What is the female athlete triad?

A medical condition (interrelationship) affecting female athletes characterized by three interrelated components: energy deficiency, menstrual disturbances, and decreased bone mineral density.

What is the female athlete triad caused by?

high training volumes or intensities with inadequate dietary intake

What are side effects caused by the female athlete triad?

Increases the risk for osteoporosis and amenorrhea (the absence of a menstrual cycle for more than three months)

Female athletes are up to ____ times more likely to incur an ACL injury than male players. 

six

What are contributing factors of ACL injuries in women?

Joint laxity, ligament size, and neuromuscular deficiency leading to abnormal biomechanics may all be contributing factors.

What techniques/practices can prevent ACL injuries in women?

Incorporate dynamic balance, strength, and adequate energy balance

Resistance Training should focus on sports and sex?

sports

Advancing age is associated with a loss of muscle mass, which is largely attributable to physical inactivity. A direct result of the reduction in muscle mass is a loss of what two factors?

muscular strength and power

What causes bone fragility in aging adults?

a decrease in bone mineral content which later causes an increase in bone porosity.

After age 30, what happens to individuals muscles and intramuscular fat?

There is a decrease in the cross-sectional areas of individual muscles, along with a decrease in muscle density and an increase in intramuscular fat. 

Osteopenia

A bone mineral density between −1 and −2.5 standard deviations (SD) of the young adult mean.

Osteoporosis

A bone mineral density below −2.5 SD of the young adult mean.

What forms of exercise is most beneficial for older adults?

Aerobic, resistance, and balance exercise

Senior who participate specifically in progressive resistance training programs show significant improvements in…

1. Muscular strength and power

2. Muscle mass

3. Bone mineral density

4. Functional capabilities

What are some safety recs for senior citizens?

1. participants should be prescreened

2. Warm up for 5 to 10 minutes before each session.

3. Perform static stretching exercises before or after, or both before and after, each resistance training session.

4. Use a resistance that does not overtax the musculoskeletal system.

5. Avoid performing the Valsalva maneuver.

6. Allow 48 to 72 hours of recovery between exercise sessions.

7. Perform all exercises within a range of motion that is pain free.

8. Receive exercise instruction from qualified instructors.

What are the different handgrips?

Pronated, Alternated, Supinated, Neutral, Hook Grip

Pronated

palms are down and the knuckles are up; also called the overhand grip

Alternated

one hand in a pronated grip and the other in a supinated grip, also called mixed grip

Supinated

palms are up and the knuckles are down; also known as the underhand grip

Hook Grip

similar to the pronated grip except that the thumb is positioned under the index and middle fingers

Closed Bar Grip

The thumb is wrapped around the bar

False Bar Grip

When the thumb does not wrap around the bar

What is the ideal stable body position?

Exercises performed while standing typically require that the feet be positioned slightly wider than hip-width, with the heels and balls of the feet in contact with the floor.

What is the five-point body contact position provides stability for seated or supine exercises?

1. Head is placed firmly on the bench or back pad

2. Shoulders and upper back are placed firmly and evenly on the bench or back pad

3. Buttocks are placed evenly on the bench or seat

4. R Foot flat on floor

5. L foot flat on floor

What effect does a full ROM have on exercise and flexibility?

maximizes the value of an exercise and improves or maintains flexibility.

What type of movements increase the likelihood for full ROM to be reached?

Slow and controlled movements

What types of movements are appropriate for power exercise?

quick movements

The sticking point

the most strenuous movement of a repetition, and it typically occurs soon after the transition from the eccentric phase to the concentric phase.

Eccentric Phase, Concentric, and isometric phase of exercise

eccentric phase involves muscle lengthening

concentric phase involves muscle shortening

isometric phase involves static contraction without length change.

Breathing considerations instructs athletes to do what?

Exhale through the sticking point or concentric phase and Inhale during the less stressful phase of the repetition or eccentric phase

Valsalva maneuver

Assists in maintaining proper vertebral alignment and support, and involves expiring against a closed glottis, which, when combined with contracting the abdomen and rib cage muscles, creates rigid compartments of fluid in the lower torso and air in the upper torso.

When should you actively do the Valsalva maneuver?

When performing heavy lifts/loads (>80% 1 RM) or during intense efforts to stabilize the core and maintain posture but should be exceed 1-2 seconds

What are side effects of the Valsalva maneuver?

Disorientation, dizziness, extremely high BP, and blackouts

When should Weight belt be worn? When should they not?

Should:

• Performing exercises placing stress on lower back

• During sets involving near-maximal or maximal loads

Should Not:

• Exercises that do not stress the lower back 

• Exercises that do stress the lower back but involve light loads

When are spotters typically required for?

• A bar moving over the head

• A bar positioned on the back

• A bar racked on the front of the shoulders

• A bar passing over the face

Overhead exercises and those with the bar on the back or front shoulders should be performed where?

inside a power rack with the crossbars in place at an appropriate height

During over the face exercises, how must the spotter must grasp the bar?

with an alternated grip, usually narrower than the athlete’s grip

Dumbbells should be spotted at the…

wrist ONLY

What stance should a spotter assume?

wide (base of support)

What determines the number of spotters?

load and experience level

Communication b/w spotter and lifter include…

• Use of a liftoff

• How many repetitions 

• Timing of spotting assistance