resistance training

Question 1

what do trainer often forget with resistance training?

Answer 1

the amount of reps are maximum

Question 2

what is the difference between hypertrophy and strength training?

Answer 2

hypertrophy
- more mass
- high volume (time under tension)
- lower resistance

strength:
- more strength
- lower volume (longer breaks between sets)
- higher resistance
- longer breaks because every set is maximal

Question 3

when would we use machines vs. free weights and why?

Answer 3

• beginners/children/seniors
• higher reps = lower resistance is used and prevents injury/soreness
• machines are used to provide time to establish a motor pattern

Question 4

what are the resistance training progessions?

Answer 4

1) endurance
2) hypertrophy
3) strength

1) machines
2) free weights
3) free weights (unstable)

Question 5

what are some examples of a resistance training program to maximize motor unit recruitment?

Answer 5

• giant sets = same muscle/different lift
• drop sets = reduce weight, work to exhaustion
• pre-exhaustion = pre-fatigue synergists
• partner assisted = forced reps

Question 6

what are some examples of restistance training program options if asked for time efficient and fat burning?

Answer 6

• super sets = agonist/antagonist
• circuit training = aerobic component
• co-lateral training = both arms simulaneously

Question 7

what should be the weight training frequency?

Answer 7

• muscles given at least 72 hours rest between intense resistance training sessions for optimal results

Question 8

what is proper lifting technique?

Answer 8

not always going full ROM
- length-tension relationship = load no longer on the muscle if going full ROM all the time
- ex: knee ligaments & cartilage

Question 9

what is the purpose of a weightlifting belt?

Answer 9

increases intra-abdominal pressure = supports lumbar spine from the front

Question 10

what are the pros and cons of tensor bandages?

Answer 10

• pros: aids lift (elastic ‘spring’)
• cons: patellar damage

Question 11

what are the pros and cons of wrist straps?

Answer 11

pro: increases weight lifted
- forearm less likely to fatigue

con: limits forearm muscle development
- flexor digitorum

Question 12

what are some responses to “the more you stretch the muscle, the more you work the muscle”?

Answer 12

• muscle is weaker (length-tension), therefore more mental ‘drive’ is required
• full ROM, providing you are not loading the joint structure

Question 13

what is a the proper exercise order?

Answer 13

• priority muscles first
• if no priority, large muscles first
• accessory/stabilizing muscles after

Question 14

do not spot which lifts?

Answer 14

power lifts
ex: power cleans, snatch, clean & jerk