Foundations of Resistance Training Part II

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Questions and Answers

What physiological principle underlies the effectiveness of plyometric training?

The isolation of single muscle groups throughout the training.

The stretch-shortening cycle (SSC). (correct)

The use of slow, controlled movements.

The increase in heavy lifting capabilities.

Which statement best describes an important aspect of circuit training?

It emphasizes the alternation of muscle groups during sequences. (correct)

It primarily focuses on high resistance and low repetitions.

It requires long rest periods between exercises.

All exercises should target the same muscle group for effectiveness.

In the context of isokinetics, what does 'limited transference of training' imply?

Isokinetic training leads to immediate improvements in aerobic fitness.

Recovery time is significantly reduced with isokinetic training.

Training effects are widely applicable across all activities.

Strength gained in isokinetic exercises may not translate to everyday movements. (correct)

Which of the following best explains why increasing weight in resistance training is suggested?

Incremental increases are based on achieving all sets and repetitions without compensations. Signup and view all the answers

Which of the following is a primary goal of plyometric training?

Develop power at a rapid rate through explosive movements. Signup and view all the answers

What is the primary benefit of plyometric training concerning muscle function?

It increases explosive power. Signup and view all the answers

Which principle of exercise progression outlines the transition from static to dynamic movements?

Static to dynamic to ballistic Signup and view all the answers

What is a significant disadvantage of using elastic resistance for strength training?

It can become fatigued over time. Signup and view all the answers

Why is it important to teach an exercise before adding resistance?

To ensure proper form and technique. Signup and view all the answers

Which factor is essential when selecting equipment for resistance training?

The size of the patient. Signup and view all the answers

What defines mechanical resistance in resistance training?

Quantifiable resistance that is adjustable. Signup and view all the answers

Which of the following sports would benefit from improved SSC through plyometric training?

Volleyball Signup and view all the answers

What is a key advantage of using mechanical resistance in rehabilitation?

It allows for quantitative baseline measures. Signup and view all the answers

What primarily contributes to improvements in strength during progressive resistance exercises?

Physiological adaptation resulting from training Signup and view all the answers

Which statement best describes a key aspect of circuit training?

It utilizes a sequence of exercises performed one after another with minimal rest. Signup and view all the answers

In the context of rehabilitation, what is a significant advantage of using isokinetic exercises?

They allow for variable resistance based on joint angle and movement speed. Signup and view all the answers

Which of the following best describes the focus of plyometric training methodologies?

The primary focus is on explosive movements to improve power. Signup and view all the answers

When selecting equipment for resistance training, what should be a primary consideration?

The equipment's ability to provide a stable support base during exercises. Signup and view all the answers

What is a critical safety precaution before beginning a resistance training program?

Knowing the patient's health history and current health status. Signup and view all the answers

In children, what is an important factor to consider before starting a resistance training program?

They should understand the benefits and risks associated with training. Signup and view all the answers

What is the primary consequence of sarcopenia that resistance training helps to combat in older adults?

Loss of muscle strength and mass Signup and view all the answers

What should the exercise environment for children's resistance training ideally be like?

Safe and free of hazards. Signup and view all the answers

What is a major goal of incorporating resistance training into physical education programs for youth?

To increase muscular strength and reduce the risk of injuries. Signup and view all the answers

Study Notes

Resistance Training Part II Goals

Recognize the importance of strength training throughout the age continuum
Detail various resistance training programs and their uses
Describe indications and contraindications for different strength training equipment

Resistance Training Across the Lifespan

Program design for children considers the benefits and risks associated with training
Competent fitness professionals must supervise training sessions
The exercise environment must be a safe, hazard-free space
Children's physical development varies, and growth is not constant

Key Guidelines for School-Aged Children and Adolescents

Physical activity guidelines recommend 60 minutes (or more) of moderate-to-vigorous aerobic activity daily for children and adolescents (ages 6-17)
Aerobic activity should include vigorous activity on at least three days a week.
Muscle-strengthening exercises should be incorporated at least three days a week.
Bone-strengthening physical activity should also be included at least three days a week.

Misconceptions Versus Evidence

Prepubescent children can improve strength before puberty with proper supervision
Resistance training does not cause "muscle bound"
Combined aerobic and resistance training can enhance aerobic performance
Well-designed resistance training programs don't negatively impact growth plates
1RM testing is possible with qualified supervision and appropriate guidelines

Resistance Training in Older Adults

Resistance training combats muscle loss, improves physical functioning, and enhances quality of life in older adults.

Resistance Training Recommendations for Older Adults

1-3 sets per exercise for each muscle group
Repetitions typically 8-12, or 10-15 reps
Exercise intensity range from 70-85% of 1 RM, for beginners/frail adults
8-10 different exercises
Frequency 2-3 non consecutive days weekly for each muscle group

Safety in Exercise

Pre-exercise assessment of the patient's health history and current health status is crucial.
Ensure a safe exercise environment
Warm-up and cool-down periods are essential.
Ensure proper exercise execution
Assess and address physical therapist safety and body mechanics

Stability-Mobility Progression

Capacity for Mobility: Range of motion (ROM), muscle activity and strength
Stability (Static): Ability to maintain a posture, e.g., seated at the edge of a bed without falling.
Controlled Mobility (Dynamic): Purposeful movement in space.
Skill (Speed/Coordination): Movement in space with greater speed and coordination.

RT Regimes

PRE (Progressive Resistance Exercise): External load is applied to a contracting muscle using weights or machines.
Circuit Training: A pre-established sequence of exercises targeting different muscle groups. Typically higher reps, low resistance and minimal rest.
Plyometrics: A method of conditioning to maximize force in the shortest time, often characterized by quick, powerful jumping movements.
Isokinetics: Used in later rehabilitation, focusing on task-specific training and agonist/antagonist muscle action at various velocities.

Progressive Resistance Exercises (PRES)

External load is incrementally increased.
Determined by repetition maximum (RM)
Exercises include squat, bench press.
Include a significant deceleration period toward the end range of motion.
Improvements are largely due to physiological adaptions (neurological and morphological changes)

Progressive Resistance Exercise (PRES) — Progression

Increase weight 5–10% when all prescribed repetitions and sets are completed without pain, unusual movement compensation or extreme fatigue.

Circuit Training Details

Pre-established sequence of continuous exercises targeting different muscle groups.
Higher repetitions, lower resistance, minimal rest between sets.
Importance of exercise order (upper, lower, core), alternate between push and pull exercises, and target large muscle groups before smaller groups followed by multijoint before isolated muscle groups.

Isokinetics Details

Used later in rehabilitation/testing
Task specific training with limited transfer of training.
1-2 sets of 8-10 reps of agonist/antagonist muscle action at varying velocities

Plyometric Training

Originally known as jump training.
A method of training to achieve maximum force in the shortest time.
Characterized by quick, forceful jumping or hopping movements.
Strengthens muscles by incorporating an eccentric phase (stretching) prior to a concentric phase.
Plyometric exercises include the stretch shortening cycle (SSC) to create a powerful contraction of the muscle.

Plyometric Training — How

Increases power of subsequent movements by utilizing natural elastic components of muscles.
The stretch reflex is essential for maximal muscle recruitment.
The stretch-shortening cycle (SSC) maximizes muscle recruitment.
Focuses on power and coordination.

Stretch Reflex

Stimulus → sensory receptors (muscle spindles and Golgi tendon organs) detect muscle stretch → neural signal sent to spinal cord → interneurons relay signal to motor neurons → muscle contracts immediately.

Stretch Shortening Cycle (SSC)

Eccentric phase: Muscle stretches, storing elastic energy.
Amortization phase: Brief pause between eccentric and concentric phases.
Concentric phase: Energy release powering the muscle contraction.

Why Plyometric Training

Improves explosive power, vital for many sports & daily activities.
Improves muscle function through changes in muscle activation
Beneficial for return to sport-specific activities like volleyball, basketball, football and Australian rules football.

Equipment

Equipment selection should consider the patient's needs and capabilities.
Proper equipment adjustment and size considerations are important (e.g., belts, straps, handles).
Teach the exercises before introducing resistance.

Elastic Resistance

Disadvantages

Material can fatigue over time, potentially leading to less resistance.
Difficult to quantify precisely (color-coded). - No external stabilization.
May contain latex.

Advantages

Inexpensive, portable, and versatile
Variable resistance changes as the material elongates
Stiffness of the material may influence varying degrees of flexibility (torque)
Peak torque occurs in the mid-range of exercise.
Maximum force is achieved at 90 degrees to the lever arm (moving arm).

Simple Weight Pulleys & Free Weights

Free weights are handheld or attached to body parts.
Weights like dumbbells, barbells or weighted vests are typical.
Common equipment patients may have around their home.
Important to focus on patient position.
Interchangeable weight stacks offering increments of 5-10 pounds.

Mechanical Resistance