Module 6 - Resistance Training

Force

• a push or pull for linear force

• a twist for a rotating force (torque)

Strength

the amount of force a muscle can produce with a single maximum effort

Power

the ability to exert force rapidly

Endurance

The ability of a muscle to remain contracted or to contract repeatedly for a long period of time

Hypertrophy

an increase in the size of muscle fibres

What usually causes hypertrophy

muscular overload

Hyperplasia

an increase in the number of muscle fibres

Does hyperplasia happen in humans

not really

Atrophy

a decrease in the size of muscle fibres

What usually causes atrophy

inactivity

Sarcopenia

a decrease in both number and size of muscle fibres

What type of muscle fibres are typically affected by sarcopenia

Type II (fast twitch)

Resistance training

any training that uses a resistance to a force of muscular contraction 

Strength training

resistance exercise with a specific goal of increasing strength

Strength training often uses weights

True

Strength training is the same as resistance training

False, strength training is one possible form of resistance training 

Stability

the ability to resist physical change (ex. being pushed)

Isometric

exercise involving a muscle contraction without a change in the length of the muscle

Plank is an example of an isometric movement

True

Isotonic

exercise involving a muscle contraction with a change in the length of the muscle

Bicep curl is an example of an isokinetic movement

False, it is an isotonic movement 

Isokinetic

application of force at a constant speed against equal force

The biodex machine is an example of an isokinetic movement

True

Benefits of muscular strength snd endurance 

• improves performance of physical activities

• injury prevention

• improved body composition

• enhanced self-image and quality of life

• improved muscle and bone health with aging

• increased longevity 

Increases in muscle mass increases metabolic rate up to 15%

True

Strength training can lessen bone loss and even build bone mass is postmenopausal women

True

Strength training increases the risk of falling

False, decreases risk

Greater muscular strength is associated with higher rates of death from all causes

False, lower rates

Adaptations to performance from resistance training

• increased muscle strength

• increased muscle endurance

• increased muscle power

Adaptations to muscle characteristics from resistance training

• increased muscle fibre size

Adaptations to energy stores from resistance training

• increased stored fuel sources (ATP, CPR, glycogen)

Adaptations to risk of injury from resistance training

• increased ligament strength

• increased tendon strength

Adaptations to body composition from resistance training

• increased fat free mass

• increased metabolic rate

• decreased % total body fat

adaptations are specific to the speed of movement and ROM included in training

True

Males are stronger in terms of absolute strength

True

When expressed per unit of cross sectional area, men are stronger

False, there are not differences between the sexes

Testosterone promotes the growth of muscle tissue in both males and females

True

Testosterone levels are about 5-10 times higher in women than men, which allow women to have larger muscles

False, higher in men

What causes early strength gains in resistance training

neural adaptations

How does the nervous system adapt to strength training

• increases number of motor units recruited

• increases in synchronization of motor unit firing

• increases frequency of firing

• relaxation of antagonistic muscle groups 

How long are improvements to training attributed to neural adaptation

the first 6-8 weeks

Resistance Training Principles

1. Specificity

2. Progressive Overload

3. Stress-Rest

4. Symmetry

5. Contraction-Control

6. Ceiling Principle

7. Individuality

8. Reversibility

SAID Principle 

training should closely resemble the specific improvements trying to be made

Strength and endurance gains are specific not inly to involved muscles, but also joint actions, type/speed of contraction, and the energy system used

True

Progressive overload

an exercise and training stimulus that goes beyond normal levels of physical performance

60% of 1RM should be used to stimulate strength development

True

80-100% of 1RM should be used for more rapid gains in strength

True

How do you progressive overload

increase frequency, intensity, duration, or number of reps/sets

1RM needs to be reevaluated in case of improvements to adapt training appropriately

True

What is one caution to be aware of when progressively overloading

Overtraining

Overtraining

doing more exercise than your body can recover from

Symptoms of overtraining

• lack of progress

• decreased performance

• chronic fatigue

• decreased coordination

• chronic muscle soreness

What can help prevent overtraining

rest and variety

Why is rest important

• to allow your muscles to work at a high enough intensity to improve

• to prevent soreness

• to prevent injury

How to increase training without increasing risk of overtraining

a split routine

A period of rest and proper nutrition are necessary following training

True

Delayed Onset Muscle Soreness (DOMS)

• can last from 12 hours to 7 days post exercise

• generally occurs after increases in intensity or repetitive exercise involving eccentric muscle actions are done

How to ensure symmetry in the body when training

Train both agonist and antagonist muscle groups

Benefits of training symmetrically

• improved performance

• reduced risk of injury

• improved posture and alignment of the body

The body is only as strong as it’s weakest link

True

We want to train muscles important for optimal performance and muscles most likely to be injured

True

Contraction-Control

• we need to demonstrate control of the load

• movement must be done due to muscular contraction, not momentum

Benefits of contraction-control

• reduced risk of injury

• movement through full ROM

Ceiling principle

gains become smaller as fitness levels reach genetic potential

Individuality

each individual responds uniquely to a training stimulus

What is individuality due to

• maturation

• genetics

• environment

• sleep

• nutrition

Reversibility

if you don’t use it, you lose it

What can cause reversibility 

discontinuing or lowering the intensity/volume 

Can losses from reversibility be fixed

Yes, losses can be regained by resuming program

Variables you can manipulate for resistance training

• sets

• reps

• load/intensity

• rest

• tempo

• exercise selection/order

How should exercises be ordered

work agonist and antagonist muscle groups in sequence

What type of exercises are considered to be more effective at increasing strength

multi-joint and large muscle groups

Why should you not train small muscle groups as hard

they fatigue more easily which limits your capacity to overload larger groups

Sets

a group of repetitions followed by a rest period

What does the prescribed number of sets depend on

• number of exercises

• phase of training

• number of muscle groups to be trained

• experience of the lifter 

Should you do single or multiple sets? why?

multiple sets because it improves maximum strength, power, and body composition

Repetitions

movement of each exercise including eccentric and concentric

What dies the number of reps per set depend on

your training goal

How many reps should you do to improve your fitness

enough reps to overload/fatigue your muscles

Number of reps for increasing muscle strength

1-7

Number of reps for hypertrophy

6-12

Number of reps for increasing muscle endurance

15+

Load/Intensity

the amount of weight lifted or resistance with which one exercises

How is load usually expressed

% of 1RM

How do you determine 1RM

• 1RM test

• predictive test based on how much weight lifted for 12-15 reps

How is load determined

by sets, reps, exercise order, muscle action used, and rest interval length

What load should you use

heavy enough to fatigue your muscles, but light enough for you to complete the repetitions with good form

Relationship between reps and load

inverse

What does the amount of rest between sets determine

the amount of recovery for the anaerobic energy system

What happens to the reliance on the lactic acid system when the amount of rest decreases

it increases

strength training should have more rest than endurance training 

True

Factors influencing rest interval amount

• type of strength you’re trying to develop

• magnitude of load

• speed of contraction

• number of muscle groups involved

• individual’s level of conditioning

• amount of rest between training days

How much rest should you take for max strength (80-100% intensity)

3 to 5-7 minutes

How much rest should you take for hypertrophy (60-80% intensity)

2 minutes 

How much rest should you take for endurance (40-60% intensity)

1-2 minutes

How much rest should you take for power (50-80% intensity)

4-5 minutes

How much rest should you take for general strength (70% intensity)

1-3 minutes

How much rest should you take for eccentric (105+% intensity)

4 to 5-7 minutes

What is rest between sessions determined by

• phase/goal of training

• fitness level

• training experience

• type of program

What is the primary advantage of increasing training frequency

it allows for greater specialization of training