List some of the benefits resistance training
increase in:
- muscular strength
- muscular endurance
- strength of bones, ligaments and tendons
- thickness of cartilage
- muscle mass (hypertrophy)
- stamina (duration of effort before exhaustion)
- flexibility/ mobility (when utilising full range of movement)
- speed and power
- motor skill (free-weight programs)
helpful for:
- injury prevention/ rehabilitation
- alter metabolism to improve caloric utilization
- decrease in mortality
What are the 3 types of resistance training?
- body weight (calisthenics)
- free weight
- machines
What are the pros and cons of: body weight exercises/calisthenics
- pros: no specialized equipment required and is cheaper!
- cons: harder to find pulling exercises
What are the pros and cons of: machine based resistance exercises
- pros: “safer” (no spotter needed) and less chance of injury, it is faster and easier to change weight settings
- cons: one size does not fit all; isolated exercises are not FUNCTIONAL
What are the pros and cons of: free weight resistance exercises
- pros: when performed standing, increases the use of musculature compared to machines (standing is a weight bearing exercises that increases bone mineralization and prevents osteoporosis); easier to design programs around free weights (gyms have limited number of machines so they may be used up); free weights are cheaper than machines
- cons: more skill is required to control the weights; can be dangerous for beginners
List a few examples of free weight, machine, and calisthenic exercises
- free weight: backsquat, deadlift, bench press, dumbbell curls
- machine: leg press, leg curl, lat pull down, seated row
- calisthenics: bodyweight squat, sit ups, push ups, pull ups
What are the cons of the knee extension exercise
- squat generates twice as much hamstring activity than it
- the ACL is loaded during the range of motion (as indicated by the tibiofemoral shear) which is unideal
- displaces the patella more than squatting (can be a health concern for those with tight vastus lateralis)
Fill in the blank: muscle imbalances of the core/trunk can lead to _____
- low back pain
What muscles are included in the “core” (6).
- transverse abdominus
- internal and external obliques
- rectus abdominis
- erector spinae
- multifidus
- quadratus lumborum
Analyze the movement of the squat in the up phase:
- ankle
- knee and hip
- what plane is it in?
- ankle: plantar flexion
- knee and hip: extension
- plane: saggital
Analyze the movement of the squat in the down phase:
- ankle
- knee and hip
- ankle: dorsiflexion
- knee and hip: flexion
What prime movers/muscles are involved in the up phase? Also explain their “action”
- hip: extension/adduction (gluteus maximum and adductors)
- knee: extension (quadriceps)
- ankle: plantar flexion (soleus)
What prime movers/muscles are involved in the down phase? Also explain their “action”
- hip: flexion (gluteus maximum and adductors)
- knee: flexion (quadriceps)
- ankle: dorsal flexion (soleus)
What are the dynamic stabilizers for the squat? (3)
- hamstrings, rectus femoris, and gastrocnemius stabilize the hip, knee, and ankle respectively
Explain Lombard’s Paradox
When the hamstrings and quads and gluteus maximus contract at the same time resulting in knee and hip extension despite being antagonists. This happens because:
- the rectus femoris has a smaller moment arm at the hip than the hamstrings and gluteus maximus BUT
- its moment arm is greater over the knee than the hamstring’s knee moment arm
List some ways the body adapts or does not adapt to resistance training (5)
- little to no change in total body weight (except in young males doing very high volume of RT)
- significant gain of lean body mass
- significant loss of fat
- maintenance or increase in bone density
- increased thickness and strength in ligaments and tendons
See figure 10.7; Do you understand it?
- see google doc; 10.7 shows the neural adapatation is the most important factor in strength gains in the early stages of training and the early stages of detraining. Although after a few weeks of resistance training you make be 15-20% stronger this is not due to a 15-20% increase in muscle size; it is because you are recruiting existing muscle fibres more efficiently (ex: they’re firing more frequently and more are activating)
Why are men on average stronger? (4)
- physically larger
- greater percentage of body is muscle
- higher levels of testosterone
- faster nervous control of muscle
Fill in the blank and answer: Women upper bodies are ______ as strong as males but their lower bodies are _____ as strong. Why?
- 50-60%
- 70-80%
- Men have broader shoulders than women but the difference in leg size proportions between men and women are slightly lower
How can you reduce age related muscle mass loss (2)?
- lift weights to maintain muscle mass
- start lifting early to develop large muscle mass
See figure 10.8; Can you identify where on the curve you would put the following examples?
- see google doc for answers
See figure 10.9; Can you identify where on the curve you would put: eccentric exercise, isometric/static exercise, and concentric/ isotonic exercise?
- see the google doc for answers
What are some misconceptions associated with strength training (6)?
- women will bulk up and look unattractive
- resistance-training will slow you down
- strength workouts need to be long marathon workouts
- you will become “muscle bound” and lose coordination, flexibility, and mobility
- protein supplements are necessary for gains
- muscle will convert to fat after you stop training
Quiz yourself: Which of these is not a fundamental movement pattern? - push - rotation - hip hinge - skipping - squat
- skipping
