Strength Training

Question 1

What are the benefits of strength training?

Answer 1

• Muscle strength and tone to( protect joints from injury)
• Enhanced performance of everyday tasks.
• Improved sense of wellbeing (Boost self-confidence, improve body image & mood).
• Improved sleep.
• Increased bone density & reduced risk ofosteoporosis.
• Increased self-esteem.
• Increased stamina (As you grow stronger, tire less easily).
• Pain management.
• Prevention or control of chronic conditions (E.g.: diabetes,heart disease,arthritis,back pain,depressionandobesity).
• Reduce or prevent cognitive decline in older people.
• Weight management & increased muscle-to-fat ratio (As you gain muscle, the body burns more kilojoules at rest).

Question 2

What are the general strength training aims (in a healthy person)?

Answer 2

• 2-3 resistance sessions per week on each major muscle group.
• Trained individuals can tolerate higher volumes of training.
• These are based on a 70% maximum effort load (12RM load).

Question 3

What are the (3) core principles of strengthening?

Answer 3

• Specificity
• Overload
• Progression

Question 4

When considering exercise intensity, time and volume (reps and sets) in a therapeutic strengthening programme, what advice would you give to your patients?

Answer 4

• Aim for muscle fatigue when doing exercises.
• Reduce your exercise range or volume if you have increasing pain.
• A small amount of pain or discomfort is ok, as long as it settles quickly.

Question 5

What principle is strength training based on?

Answer 5

Overload principle.

• Muscles will work to overcome a resistance force when they are required to do so.
• When resistance training repeatedly and consistently, muscles become stronger & larger (hypertrophy).
• They may/not, have increased anaerobic endurance.

Question 6

Describe frequency aims in FITT-VP when strength training.

Answer 6

• 2-3 resistance sessions per week on each major muscle group.
• Trained individuals can tolerate higher volumes of training.
  BUT
  (These are based on a 70% maximum effort load (12RM load))
• Consider how your patient can achieve this if they are in pain or can’t access a gym.
• Strengthening can be achieved at lower loads with higher volumes.