Resistance Training Unit 3b
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Questions and Answers

What is the recommended frequency of resistance training for older adults?

  • 4–5 times per week
  • Daily
  • Once a week
  • 2–3 times per week (correct)

Which of the following describes the recommended exercise intensity for older adults during resistance training?

  • 30–50% of 1 repetition maximum (1RM)
  • 50–70% of 1 repetition maximum (1RM)
  • 10–20% of 1 repetition maximum (1RM)
  • 70–85% of 1 repetition maximum (1RM) (correct)

What is the primary benefit of training at a fast speed?

  • Enhances flexibility
  • Increases endurance
  • Develops the ability to rapidly produce isometric force (correct)
  • Improves recovery time

Which training principle emphasizes the need for exercises to be tailored to individual capabilities?

<p>Individualization (B)</p> Signup and view all the answers

Which type of weight training is suggested to be more effective for improving the acceleration phase of sprinting?

<p>Slow weight training (C)</p> Signup and view all the answers

How many sets of multijoint exercises should older adults aim for per major muscle group?

<p>2–3 sets (C)</p> Signup and view all the answers

What percentage improvement in sprint performance was observed in the explosive weight training group over the first 3.75 meters?

<p>3.2% (B)</p> Signup and view all the answers

What is maximum power production achieved through?

<p>High-velocity concentric movements (B)</p> Signup and view all the answers

In the study of kayak sprint performance, what was the improvement percentage for the slow weight training group over the last 7.5 meters?

<p>3.0% (D)</p> Signup and view all the answers

What percentage of maximum isometric strength is suggested for maximum mechanical power production?

<p>30% (D)</p> Signup and view all the answers

Which of the following statements best describes the outcome of the control group in the kayak sprint performance study?

<p>They had a negative improvement over the last 7.5 meters. (B)</p> Signup and view all the answers

Which of the following elements is NOT considered a part of a well-designed resistance training program for older adults?

<p>Generalized approach (D)</p> Signup and view all the answers

What effect does training at a fast speed have on strength gains?

<p>Maximizes strength gains at fast speeds (C)</p> Signup and view all the answers

What is the ideal approach for achieving significant improvements in strength in older adults?

<p>Implementing a periodized training approach (A)</p> Signup and view all the answers

What is one of the limitations of explosive weight training based on the results?

<p>It is less effective than slow weight training for certain phases. (B)</p> Signup and view all the answers

Which of the following adaptations is NOT typically associated with resistance training at a fast speed?

<p>Increased muscle hypertrophy (D)</p> Signup and view all the answers

Why is power training important for athletes?

<p>It helps in rapidly developing force. (D)</p> Signup and view all the answers

What is a key consideration for elderly individuals regarding strength training?

<p>Rapid force activation can enhance daily activities. (D)</p> Signup and view all the answers

Which statement reflects the perspective of researchers on force production in sports?

<p>Rapid force activation is often more desirable than maximal strength. (B)</p> Signup and view all the answers

What does MVC stand for in the context of strength training?

<p>Maximum Voluntary Contraction (D)</p> Signup and view all the answers

In daily activities, what may be as crucial as producing absolute force levels?

<p>Time taken to reach a submaximal force level. (D)</p> Signup and view all the answers

What aspect of training is highlighted as beneficial for most sports activities?

<p>Power training techniques. (D)</p> Signup and view all the answers

Which of the following is true about normal human movement and force production?

<p>Time to produce force can be more important than the force itself. (D)</p> Signup and view all the answers

From the perspective of resistance training researchers, what is a desirable outcome of training?

<p>Improved ability to activate muscles quickly. (D)</p> Signup and view all the answers

What is a primary focus of ballistic resistance training?

<p>Promoting power and acceleration (B)</p> Signup and view all the answers

Which of the following is an example of ballistic training?

<p>Medicine ball training (A)</p> Signup and view all the answers

Which method is considered difficult to implement in ballistic resistance training?

<p>Computerized weight equipment (D)</p> Signup and view all the answers

In ballistic resistance training, why is releasing the mass at the end of the range of motion important?

<p>It promotes power and acceleration (D)</p> Signup and view all the answers

Which of the following methods can be used to speed up typical exercises as part of ballistic training?

<p>Using chains or elastics (A)</p> Signup and view all the answers

What is a common characteristic of Olympic weightlifting movements in relation to ballistic training?

<p>They require explosive strength (C)</p> Signup and view all the answers

Which option is NOT considered a ballistic training method?

<p>Slow static muscle contractions (B)</p> Signup and view all the answers

Why might someone choose to add air resistance to their ballistic training?

<p>It provides resistance during rapid movement (D)</p> Signup and view all the answers

What aspect of training does unilateral training particularly emphasize?

<p>Stabilizer and neutralizer activation (A)</p> Signup and view all the answers

How does bilateral training differ from unilateral training?

<p>It involves simultaneous movement of both limbs (C)</p> Signup and view all the answers

Which of the following describes the highest degree of freedom in movement?

<p>Unilateral hand or foot movement (A)</p> Signup and view all the answers

What does the term 'planes of motion' refer to in resistance training?

<p>The path of movement through three-dimensional space (B)</p> Signup and view all the answers

In resistance training, how are stability challenges generally produced?

<p>Incorporating dynamic and unilateral movements (C)</p> Signup and view all the answers

Why is it important to maintain a range of load and velocity combinations during resistance training?

<p>To provide a variety of movement patterns (C)</p> Signup and view all the answers

Which training type has been observed to have the lowest degree of freedom?

<p>Machine exercises (A)</p> Signup and view all the answers

What is a primary benefit of training in multiple planes of motion?

<p>Improved neural coordination (B)</p> Signup and view all the answers

What does 'prime mover activation' refer to in resistance training?

<p>The primary muscle responsible for a movement (D)</p> Signup and view all the answers

Which concept is crucial for understanding the complexity of nervous system challenges in movement?

<p>The interactions of fixed and unfixed limb positioning (B)</p> Signup and view all the answers

To what does the concept of 'stability' in resistance training primarily relate?

<p>The ability to maintain position or posture during movement (C)</p> Signup and view all the answers

Why is it beneficial for athletes to engage in both unilateral and bilateral training?

<p>It diversifies muscle engagement and movement skills (A)</p> Signup and view all the answers

Which of the following statements about machine weights is accurate?

<p>They restrict movement to a fixed path. (A)</p> Signup and view all the answers

What is the relationship between movement freedom and neural coordination challenges?

<p>Higher freedom increases neural coordination challenges (C)</p> Signup and view all the answers

What is a key benefit of improved intra and inter muscular activation?

<p>Increased strength expression (B)</p> Signup and view all the answers

According to Mike Bahn, what should be prioritized in training?

<p>Training movements, not muscles (D)</p> Signup and view all the answers

What is suggested about isolation exercises in beginners' training?

<p>They have limited practical use (D)</p> Signup and view all the answers

What type of exercises do programs typically exclude, according to Mike Bahn?

<p>Isolation movements like bicep curls (C)</p> Signup and view all the answers

What aspect of training does the concept of 'train coordinated multi-joint movements' emphasize?

<p>Improving overall movement mechanics (D)</p> Signup and view all the answers

What is a common reason people perform isolation exercises at the end of workouts according to the content?

<p>For aesthetic purposes (C)</p> Signup and view all the answers

Which of the following is an exception to the 'train coordinated multi-joint movements concept'?

<p>Certain isolation exercises are beneficial (B)</p> Signup and view all the answers

Why might a beginner benefit from isolation movements, as per the provided information?

<p>They target specific muscle weaknesses (D)</p> Signup and view all the answers

Flashcards

Explosive Weight Training

A type of resistance training that focuses on producing force rapidly.

Slow Weight Training

Resistance training that emphasizes slower, controlled movements.

Velocity Specificity

Matching the speed of training to the speed required in sports performance.

Kayak Sprint Performance

The ability to row a kayak quickly over a short distance.

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Acceleration Phase

The initial part of a sprint where force is high throughout the stroke.

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Isometric Force

Force produced without movement.

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Resistance Training

Training that involves working against resistance.

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Speed of Weight Lifting

The speed at which people typically lift weights.

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Resistance Training for Older Adults

A safe and effective program for older adults, incorporating individualized exercise, proper technique, and 2-3 sets of multi-joint exercises per muscle group, 2-3 times weekly, at 70-85% of 1RM.

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Periodized Approach (Resistance Training)

A planned, progressive program for resistance training, adjusting volume and intensity over time.

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1RM (1 Repetition Maximum)

The maximum weight a person can lift for one repetition.

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Maximum Mechanical Power

Greatest power production achieved at a specific resistance and velocity of muscle shortening.

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Power (in Exercise)

The product of force and velocity of muscle contraction.

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Velocity of Muscle Shortening

The speed at which a muscle shortens.

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Resistance of 30% 1RM

The optimal resistance for maximal power production, approximately 30% of maximum isometric strength.

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Power Exercise

Exercises that prioritize speed and explosive movements, generating maximum power from the muscle group.

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Importance of power training

Power training is crucial in many sports and daily activities because the ability to quickly generate force is often more vital than simply maximizing force.

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Power vs. maximal force

In many activities, the speed at which force is developed (power) is just as, or more, important than the maximum force that can be produced.

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Force development speed

The time it takes to generate a particular level of force is critically important to overall performance, sometimes even more so than the absolute force itself.

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Muscle activation speed

Efficiently activating muscles quickly, producing high force promptly within a timeframe, is essential for various activities.

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Submaximal force timing

The duration needed to reach a particular submaximal force level can be just as significant as the force itself when considering movement performance.

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Sports and daily activities

The ability to react and generate force rapidly applies to both sporting and routine movements.

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Explosive power training

Training focused on fast force generation, a key aspect for athletes in many sports and valuable for everyday movements.

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Force generation timing

The speed in which force is produced is often more crucial than the overall maximum force achievable.

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Ballistic Resistance Training

A type of resistance training where the athlete throws or jumps with the weight, focusing on releasing the mass at the end of movement to enhance power and acceleration.

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Plyometrics

Exercises that involve rapid stretching of a muscle followed by an explosive contraction, aiming to increase power output.

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Weighted Jump Squats

A plyometric exercise where you perform a jump squat with additional weight, aiming for quick and powerful jumps.

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Speeding Up Exercises

A ballistic training method where you perform typical exercises like getting up from a chair or climbing stairs at a faster pace.

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Adding Chains to Lifts

Incorporating chains to free weights during a lift to increase resistance during the upwards phase and decrease it during the downward phase.

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Lift & Throw Sandbags

Using sandbags for weightlifting or other movements, with the added challenge of handling their shifting weight.

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Olympic Weightlifting Movements

Weightlifting exercises like the snatch and clean and jerk, emphasizing explosive power and technique.

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Life Fitness Cable Machines (Ballistic)

Specific Life Fitness cable machines with vertical cable loops that allow for ballistic training by releasing the weight.

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Intermuscular Activation

The coordinated activation of different muscle groups working together to produce force.

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Improved Strength Expression

The ability to effectively generate and utilize strength during movement.

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Why train movements, not muscles?

Focusing on exercises mimicking real-world movements improves functional strength and coordination compared to isolated muscle training.

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Isolation Movements

Exercises that target a single muscle group, like bicep curls or tricep extensions.

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Functional Exercises

Exercises that mimic everyday movements, engaging multiple muscle groups simultaneously.

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When are isolation movements useful?

Isolation exercises can help with muscle rehabilitation in the initial stages.

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Advanced Training

Training programs that prioritize complex movements and emphasize coordination, requiring high levels of intermuscular activation.

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Beginner Training

Training programs that focus on foundational movements and muscle development, with less emphasis on intricate coordination.

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Bilateral Deficit

The phenomenon where the force produced by one limb is less during unilateral (single-limb) exercises compared to bilateral (two-limb) exercises.

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Unilateral Training

Resistance training exercises performed using only one limb at a time.

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Mike Boyle Explanation

Mike Boyle explains that during unilateral exercises, muscles that stabilize and neutralize the movement become more activated, contributing to the bilateral deficit.

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Planes of Motion

Three primary planes of movement: sagittal (forward/backward), frontal (sideways), and transverse (rotation).

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Range of Stability Challenges

The extent to which an exercise challenges an individual's ability to maintain balance and control during movement.

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Range of Load & Velocity Combinations

The variety of weights and speed used in resistance training exercises, influencing strength, power, and endurance.

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Neural Coordination

The efficient communication and activation of muscles by the nervous system during movement.

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Degrees of Freedom

The number of independent movements a joint or body can perform.

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Traditional Free Lifts

Resistance training exercises performed using free weights like barbells or dumbbells.

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Machine Weights

Resistance training exercises utilizing fixed-path machines that guide the movement.

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Unilateral Hand or Foot Movement

Exercises involving single-limb actions like single-leg squats or one-arm rows.

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Why is this level of stability important to include?

Challenging stability is essential for improving balance, coordination, and functional strength, preparing athletes for the demands of real-life movements and sports.

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Prime Mover Activation

The activation of the main muscles responsible for a specific movement.

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Increasingly Realistic Movement

As exercise complexity increases, the movements become more realistic to real-life activities and sports.

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Increasing Challenge and Complexity for Nervous System

Exercises with more degrees of freedom and stability demands challenge the nervous system to coordinate and control movement efficiently.

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Study Notes

Resistance Training Unit 3b

  • Resistance training improves performance in the gym and in other activities (e.g., sports)
  • Changes in gym performance often transfer to improvements in other tasks by approximately 25%
  • The transfer of strength gains from the gym to other activities has been studied in previous research, such as Sale 1988's research
  • Strength training may not improve performance at all speeds, especially at slow, fast, or moderate speeds.
  • Training at faster speeds improves the ability to rapidly generate force (isometric force). This maximizes strength gains at fast speeds.

Why People Train with Resistance

  • People train with resistance for reasons including improvements in gym performance, performance in desirable tasks, improved psychology, body aesthetics and social factors.

Additional Information to Consider for Resistance Training

  • Specific exercises demonstrated on slides include leg press, chest press, seated row, overhead press, pulldown, leg extension, leg curl, low back extension, abdominal flexion, and neck extension
  • Notes emphasize the importance of varied training velocities (slow, moderate, fast) for optimal results and the importance of applying these principles to other functional situations
  • Individualization and periodization (varying training program over time) are important principles for older adults

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KIN 410 MC Unit 3b Resistance Training PDF

Description

Explore the benefits of resistance training beyond the gym. This unit covers how strength gains can enhance performance in various activities and the psychological and aesthetic reasons people engage in resistance training. Discover specific exercises and their impacts on speed and force generation.

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