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Questions and Answers
Which principle states that training adaptations are specific to the stimulus applied and the individual characteristics of the trainee?
Which principle states that training adaptations are specific to the stimulus applied and the individual characteristics of the trainee?
What does the Principle of Specificity imply regarding strength training?
What does the Principle of Specificity imply regarding strength training?
Which principle requires the systematic increase of training demands over time to induce greater strength gains?
Which principle requires the systematic increase of training demands over time to induce greater strength gains?
What does the Principle of Variation predominantly address in a resistance training program?
What does the Principle of Variation predominantly address in a resistance training program?
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The Principle of Reversibility suggests that gains in muscle performance can be lost when:
The Principle of Reversibility suggests that gains in muscle performance can be lost when:
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How does the principle of individuality influence athletic performance?
How does the principle of individuality influence athletic performance?
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Which statement accurately describes the principle of specificity?
Which statement accurately describes the principle of specificity?
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What is crucial for applying the principle of progressive overload?
What is crucial for applying the principle of progressive overload?
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What does the principle of variation recommend for a training program?
What does the principle of variation recommend for a training program?
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Which of the following best describes the principle of reversibility?
Which of the following best describes the principle of reversibility?
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An example of a training adaptation specific to the principle of specificity would be:
An example of a training adaptation specific to the principle of specificity would be:
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Why is it important to understand the principle of individuality in training?
Why is it important to understand the principle of individuality in training?
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Which contraction type involves muscle shortening while generating force?
Which contraction type involves muscle shortening while generating force?
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Which principle suggests that training programs should be tailored to individual strengths and weaknesses?
Which principle suggests that training programs should be tailored to individual strengths and weaknesses?
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What does the Principle of Specificity imply for resistance training?
What does the Principle of Specificity imply for resistance training?
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Under the Principle of Progressive Overload, what is essential to enhance strength in an advanced trainee?
Under the Principle of Progressive Overload, what is essential to enhance strength in an advanced trainee?
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Which principle of training suggests that one must incorporate various training methods to avoid stagnation?
Which principle of training suggests that one must incorporate various training methods to avoid stagnation?
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What does the Principle of Reversibility indicate about resistance training?
What does the Principle of Reversibility indicate about resistance training?
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In terms of the Principle of Individuality, how should an intermediate-level athlete approach their training?
In terms of the Principle of Individuality, how should an intermediate-level athlete approach their training?
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The Principle of Specificity would suggest that a powerlifter's training should primarily focus on which aspect?
The Principle of Specificity would suggest that a powerlifter's training should primarily focus on which aspect?
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To effectively apply the Principle of Progressive Overload, what should an athlete primarily adjust?
To effectively apply the Principle of Progressive Overload, what should an athlete primarily adjust?
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How does the Principle of Variation relate to muscle hypertrophy training?
How does the Principle of Variation relate to muscle hypertrophy training?
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Which of the following scenarios best illustrates the Principle of Reversibility?
Which of the following scenarios best illustrates the Principle of Reversibility?
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Study Notes
Foundations of Resistance Training - Part 1
- Objectives: Identify key muscle performance elements; Define overload and specificity principles of strength development; Differentiate resistance training types; Understand indications, precautions, and contraindications to different resistance training types; Understand basic prescription.
Components of Muscular Fitness
- Strength: Maximal force generated during a specific movement pattern at a specific velocity. Force = mass x acceleration
- Hypertrophy: Increase in muscle size.
- Power: Rate of performing work; product of force and velocity.
- Local Muscular Endurance: Ability of muscle groups to sustain contraction during a movement.
Different Types of Strength
- Maximum Strength: Highest force the neuromuscular system can generate during maximum voluntary contraction.
- Strength Endurance: Force production in repetitive fashion over extended periods of time.
- Absolute Strength: Amount of force generation regardless of body weight.
- Relative Strength: Ratio between max strength and body weight or lean body mass.
Power
- Work: Product of a given force acting through a given distance. Work = force x displacement
- Power: Rate of work production. Power = work / time = force x velocity.
- Individuals need to be relatively strong to achieve high power levels.
Table 1 Definitions
- Bodybuilding: Lifting weights for increasing muscle size, symmetry, and definition (often for competitive events).
- Concentric Muscle Action: Muscle shortens during contraction (e.g., lifting phase of a bicep curl).
- Core Strengthening: Focusing on muscles stabilizing the trunk and pelvis, including abdominals, low back, and glutes.
- Eccentric Muscle Action: Muscle lengthens during contraction (e.g., lowering phase of a bicep curl).
- Integrative Neuromuscular Training: Multimodal exercise program using different resistance training to improve strength and motor control.
- Isokinetic Muscle Action: Exercise using equipment maintaining a fixed speed of muscle contraction throughout the range of motion.
- Muscular Fitness: Global term encompassing muscular strength, power, and endurance.
- Physical Literacy: Confidence and competence in various activities and environments for health benefits.
- Plyometric Exercises: Repeated, rapid, eccentric, and concentric muscle actions, such as jumping.
- Powerlifting: Competitive sport involving maximum lifting in the deadlift, squat, and bench press.
- Prehabilitation: Strength, flexibility, and functional training to prevent injuries before they happen.
- Repetition (Rep): One complete movement of an exercise.
- Repetition Maximum (RM): The maximum weight that can be lifted with proper form for a given number of repetitions.
- Set: Group of continuous repetitions.
- Weightlifting: A sport involving the performance of the snatch and clean exercises in competition.
- Weightlifting Training: Use of weightlifting exercises, movements, and derivatives.
General Principles of Training: Principle of Individuality
- Not all people are created equal.
- Genetics affect performance.
- Variations exist in cell growth rates, metabolism, and cardiopulmonary/neuroendocrine regulation.
- Understand high versus low responders.
General Principles of Training: Principle of Specificity
- Exercise adaptations are specific to the mode and intensity of training.
- Training programs must target relevant physiological systems for the intended goal.
- Training adaptations depend on the type of activity, training volume, and intensity.
General Principles of Training: Progressive Overload
- Overload principle is fundamental to exercise prescription.
- Demands on the body must incrementally increase for further improvements.
- Muscle overload requires loading beyond normal for improvement.
General Principles of Training: Variation
- Also known as periodization.
- Systematically changes intensity, volume, and/or mode (exercise type) to keep training challenging.
General Principles of Training: Reversibility
- Use it or lose it.
- Improved strength and endurance require ongoing training.
- Significant periods of inactivity result in reversal of improvements.
- Detraining reverses physiological gains from reduced stimulus.
Type of Muscular Contraction
- Concentric: Muscle shortens when force is applied.
- Eccentric: Force of the object is greater than the force generated by the muscle; muscle lengthens.
- Isometric: Muscle is generating force, but muscle length remains stable.
- Isokinetic: Contraction (concentric or eccentric) at a constant speed.
Needs Analysis
- Type of Training Program: Defining goals and target audience.
- Length and Intensity of Previous Training: Assessing participation history and exercise experience level.
- Exercise Technique Experience: Determining familiarity with different exercise techniques.
Resistance Training Programs: Strength, Hypertrophy, and Power
- Exercise Order: Large muscle groups before small, multi-joint exercises before single-joint exercises, high-intensity exercises before low-intensity exercises.
- Rest Periods: Novice and intermediate lifters require 2-3 minutes between sets; advanced lifters need 1-2 minutes.
Training Frequency
- Number of training sessions per a given time period.
- Resistance training frequency is typically based on a one week time period.
- Beginner training frequency: 2-3 sessions/week.
- Intermediate training frequency: 3-4 sessions/week.
- Advanced training frequency: 4-7 sessions/week.
Training Load and Repetitions
- Relationship between load and repetitions.
- Heavier load = lower number of repetitions.
- Load is a percentage of 1-repetition maximum (1RM).
- 2-for-2 rule: If an individual can perform two or more repetitions over assigned amounts in consecutive workouts for a given exercise, progressively increase weight for that exercise.
General Resistance Exercise Recommendations
- Frequency: Novice individuals should train each major muscle group at least two days per week; experienced individuals may adjust frequency based on workout volume.
- Intensity: 60-85%-1RM; repetition range 8-12 for novices; experienced individuals increase intensity and modify repetition range based on muscular fitness goals.
- Type: Include multi-joint exercises first; targeting agonist and antagonist muscle groups.
- Workout Equipment: Weight, resistance bands, or body weight may be used.
Resistance Training Programs: Strength, Hypertrophy, and Power
- Table summarizing training volume for each primary goal (Strength, Hypertrophy, and Power).
General Exercise Precautions
- Valsalva Maneuver: Avoid straining during exercises to prevent increased intraabdominal pressure.
- Substitute Motions: Employ suitable movements to avoid straining and injury during workouts.
- Overtraining/Overwork: Inadequate rest and chronic fatigue may hinder strength progress.
- Pathological Fracture: Avoid high-impact activities to prevent fractures.
- Exercise-Induced Muscle Soreness: Address patient expectations regarding delayed-onset muscle soreness (DOMS).
Exercise Contraindications
- Pain: Severe joint or muscle tenderness during active or dynamic movements warrants avoidance of specific resistance exercises.
- Inflammation: Avoid sessions that could aggravate ongoing inflammation during neuromuscular diseases like Guillain-Barre syndrome, polymyositis, etc.
- Acute Inflammation: Dynamic exercises should be avoided to prevent further joint irritation and inflammation.
- Cardiopulmonary/Other Medical Conditions: Severe heart conditions, controlled hypertension, or cardiac arrhythmias require detailed consultation and adaptations for resistance training.
Factors to Consider in Progressing Strengthening
- Progressive Overload: Factors for determining exercise intensity, sets, repetitions, and frequency for exercise progression.
- Intensity
- Body Position
- Repetition Count/Sets
- Frequency
- Muscle Contraction Type
- Range of Motion (ROM)
- Plane of Movement
- Velocity
- Neuromuscular Control
- Functional Movement
- Factors based on the goals and individual impairments.
References
- Authors, Titles, Publications, Editions, and publication locations for various training articles.
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Description
This quiz focuses on the fundamental principles of resistance training including key muscle performance elements, types of strength, and the importance of overload and specificity. Gain insights into muscle fitness components and understand the basics of resistance training prescription.
