Strength Training Needs Analysis

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Questions and Answers

What is the primary benefit of performing resistance exercises on an unstable surface?

It activates core musculature more effectively. (correct)

It improves range of motion without affecting strength.

It significantly decreases overall muscle activation.

It primarily enhances flexibility.

Which muscles are considered global axial skeleton stabilizers?

Rectus abdominis, external oblique, and erector spinae. (correct)

Rectus abdominis, external oblique, and biceps brachii.

Erector spinae, quadriceps, and hamstrings.

Lattisimus dorsi, gluteus maximus, and trapezius.

Why should athletes emphasize ground-based lifts when training?

They are less effective for developing core stability.

They are easier and require less energy.

They provide greater activation of core muscles for strength, power, and velocity. (correct)

They focus primarily on upper body strength.

What is a limitation of unstable resisted actions during training?

They can result in decreased force, power, velocity, and range of motion. Signup and view all the answers

What should a comprehensive training program for core musculature include?

Resistance exercises involving a destabilizing component, including ground-based lifts. Signup and view all the answers

What is the primary focus of a needs analysis?

Assessing an individual's strengths and weaknesses Signup and view all the answers

Which of the following is a characteristic of primary/core exercises?

They recruit one or more large muscle areas. Signup and view all the answers

How does training frequency generally differ for beginners compared to intermediate or advanced athletes?

Beginners train less frequently due to lower skill levels. Signup and view all the answers

What influence does training load have on recovery time?

Maximal loads require more recovery time. Signup and view all the answers

Which type of exercise is primarily focused on injury prevention and rehabilitation?

Assistance exercises Signup and view all the answers

What is one of the first considerations when selecting exercises for a training program?

The needs analysis of the individual Signup and view all the answers

Which of the following factors might decrease training frequency during a training period?

High frequency of sport skill practice sessions Signup and view all the answers

What is an important aspect to consider when analyzing previous injuries for training programs?

Data available, such as test results Signup and view all the answers

What is the primary purpose of using a weight belt during lifting?

To reduce injury risk to the lower back when lifting heavy loads Signup and view all the answers

Which hand grip type involves one hand in a pronated position and the other in a supinated position?

Alternated grip Signup and view all the answers

What is the recommended breathing pattern during the sticking point of a lift?

Exhale through the sticking point Signup and view all the answers

What does the Valsalva maneuver help to achieve during lifting?

Enhance core rigidity and support Signup and view all the answers

What is the correct description of tempo in the context of weight training?

The speed of muscle contraction throughout the exercise phases Signup and view all the answers

When is spotting necessary during weight training?

For free weight exercises with a bar, especially if lifted overhead Signup and view all the answers

What property of muscle tissue allows it to return to its original length after being stretched?

Elasticity Signup and view all the answers

Which type of muscle action occurs when the muscle lengthens while producing tension?

Eccentric Signup and view all the answers

How should the range of motion be performed in exercises to maximize their value?

Full range of motion is necessary, though joint dependent Signup and view all the answers

What is the role of the antagonist muscle in a movement?

To yield to the prime mover and stabilize Signup and view all the answers

What is the typical expression of tempo for a muscle action in a repetition?

Three or four numbers representing eccentric, isometric, and concentric phases Signup and view all the answers

What does the 'all or none' principle state in muscle contraction?

All muscle fibers innervated by a motor neuron will contract if stimulated Signup and view all the answers

What is the safest way to spot someone performing an exercise with dumbbells?

As close to the dumbbells as possible, preferably at the wrists Signup and view all the answers

Which type of muscle fiber is primarily associated with long-duration, aerobic activities?

Type I fibers Signup and view all the answers

Which grip is called a neutral grip?

Palms facing each other, similar to a handshake Signup and view all the answers

Which principle states that the type of training must match the desired performance outcome?

Specificity Signup and view all the answers

When applying the principle of overload, what should typically be increased to achieve continued adaptation?

Workload or intensity level Signup and view all the answers

What is the role of myofibrils in skeletal muscle structure?

They are the contractile organelles of skeletal muscle Signup and view all the answers

Which statement accurately describes a motor unit?

A motor neuron and all the muscle fibers it innervates Signup and view all the answers

Which muscle fiber type is characterized as producing fast contractions but quick to fatigue?

Type IIb Signup and view all the answers

What is the primary goal of utilizing unstable devices in training?

Decreasing the incidence of low back pain Signup and view all the answers

Which exercise method is highly recommended for athletic conditioning of core musculature?

Ground-based free weight lifts Signup and view all the answers

What are instability training environments primarily characterized by?

Moderate levels of instability Signup and view all the answers

For which purpose are isolation exercises for core musculature most useful?

Localized muscular endurance Signup and view all the answers

Which of the following is NOT a recommended progression for stability ball exercises?

Increasing resistance with weights Signup and view all the answers

What myth has historically raised concerns about resistance training in children?

It causes stunted growth Signup and view all the answers

How do core muscles primarily respond to high repetitions in training?

Respond well to multiple sets involving high repetitions Signup and view all the answers

Which of the following outcomes is associated with instability training?

Enhanced recovery from injury Signup and view all the answers

What is a characteristic of ground-based free weight lifts?

They address all links in the kinetic chain Signup and view all the answers

Which of the following statements about resistance training in youth is false?

It encourages a sedentary lifestyle Signup and view all the answers

Study Notes

Needs Analysis

A needs analysis helps you create a plan to meet a specific goal
Important considerations include: training experience, injuries, and available data
You should identify strengths and weaknesses

Exercise Selection

Core exercises work large muscle groups, are essential for strength, and are usually multi-joint
Assistance exercises focus on smaller muscle groups and specific movements
Consider using core exercises first, then supplement with assistance exercises based on individual needs
Structural exercises provide direct loading to the spine and focus on muscular stabilization
Consider injury prevention and rehabilitation

Training Frequency

Training frequency is the number of sessions per week
Considerations include the time of season, training load, training status, and the individual’s availability
Beginners typically train less frequently than intermediate/advanced individuals

Properties of Muscle Tissue

Muscles can be stretched without damage (extensibility)
Muscles can return to their original length and shape after contraction or stretching (elasticity)
Muscles respond to stimuli from the nervous system (excitability)
Muscles contract in response to electrical impulses (contractility)

Skeletal Muscle Actions

Isometric contractions generate muscle tension, but there is no change in muscle length
In concentric contractions, the muscle shortens as tension increases
In eccentric contractions, the resistive force is greater than the muscular force, causing the muscle to lengthen

Movers

Agonists are the primary movers
Antagonists are the muscles that oppose the prime mover and assist in stabilization
Synergists help indirectly in generating movement

Skeletal Muscle Structure

Muscles contain many muscle fibers
Muscle fibers are surrounded and protected by connective tissue
All connective tissue connects to the tendon
Myofibrils are the contractile organelles within muscle fibers
Myofilaments are units within myofibrils, responsible for muscle contraction

Motor Unit

One motor neuron controls a group of muscle fibers
Each muscle fiber is controlled by a single motor neuron
The number of motor units in a muscle can vary

Principles of Muscle Contraction

The “all-or-none” principle states that all muscle fibers controlled by a motor neuron will contract when stimulated
The size principle states that motor unit recruitment is determined by the size of the motor neuron
Slow-twitch fibers are recruited before fast-twitch fibers
Fast-twitch fibers require a stronger stimulus to contract

Muscle Fiber Types

Type I fibers are slow-twitch and fatigue-resistant
Type II fibers are fast-twitch and fatigue easily but generate more force
The ratio of fiber types varies between individuals and depends on muscle type
Genetics plays a major role in determining muscle fiber type ratios

Principles of Training

Specificity refers to training that targets specific muscle groups, movement patterns, and muscle actions
Overload means stressing the body beyond its normal capabilities
Adaptation refers to the body's response to stress and is necessary for training progress
Progression involves gradually increasing the training load to continue seeing adaptations
Periodization involves planning different training phases throughout the year, allowing for recovery and adaptation

Breathing During Exercise

Exhale through the sticking point, which is the most strenuous part of a repetition
Inhale during the less stressful phase of the repetition
Generally, inhale on the eccentric portion of the lift and exhale on the concentric portion

Valsalva Maneuver

Involves expiring against a closed glottis, tight abdominal muscles, and tight ribcage muscles
May be useful for experienced lifters performing heavy structural exercises
Can help stabilize the spine and improve lifting technique
Can lead to dizziness, disorientation, high blood pressure, and blackouts
Limit breath holding to 1-2 seconds

Weight Belts

Use weight belts primarily for exercises that place high stress on the low back, especially with heavy loads
Helps reduce injury risk when used correctly
Not necessary for exercises that don't place stress on the low back

Spotting

Spotters are individuals who assist with an exercise for safety and motivation
Spotters are particularly important for exercises with a barbell overhead or on the back, and when lifting heavy weights
Do not spot power exercises.

Spotting Guidelines

For overhead exercises, use a power rack with crossbars at appropriate heights, with spotters at both ends of the bar OR one spotter behind the lifter
For exercises with a barbell over the face, use a supinated grip to spot and an alternated grip to lift/pass the bar
For dumbbells, spot at the wrist (as close to the dumbbells as possible), not at the elbows
For free weights, use a spotter to help the lifter if the weight exceeds the spotter's ability to manage

Canadian Society for Exercise Physiology Position Stand on Core Training

The anatomical core is comprised of the axial skeleton and all soft tissues that attach to it
No single muscle is most important for core stability
Core training involves a combination of muscle activation and intra-abdominal pressure

Types of Core Stabilizers

Global axial skeleton stabilizers (large, superficial muscles) such as rectus abdominis, external obliques, and erector spinae
Axial-appendicular transfer muscles (connect the trunk to the extremities via pelvis and shoulder girdles)

Instability-Based Resistance Training

Performing resistance training on an unstable surface activates core musculature more than stable surfaces
Can also increase limb muscle activation and co-contractions
Unilateral resisted actions are another way to activate core musculature

Considerations for Instability-Based Resistance Training

Ground-based lifts (squats, deadlifts) provide more core activation than callisthenic exercises on unstable surfaces
Unstable surfaces can decrease force, power, velocity, and range of motion

Recommendations for Instability-Based Resistance Training

Athletes seeking maximal strength, power, and velocity should prioritize high-intensity ground-based lifts (Olympic lifts, squats, deadlifts)
Rehabilitation may benefit from unstable devices for decreasing low back pain and increasing sensory efficiency in soft tissues that stabilize the knee and ankle
General population should prioritize ground-based free weights, as they offer a moderate level of instability and allow for simultaneous upper and lower extremity strength development
Instability training can be useful for individuals who cannot access ground-based free weights

Important Considerations for Instability-Based Resistance Training

Instability training is not sufficient to stimulate hypertrophy or max strength or power adaptations
For hypertrophy, maximal strength, or power goals, use ground-based free weights
Athletes should periodise their training to include instability training
Instability training can be helpful for localized muscular endurance and aesthetic goals

Stability Ball Exercise Use

Promotes postural awareness
Provides an unstable base of support
Encourages efficient movement patterns
Improves balance, reactions, and agility

Stability Ball Progressions

Increase the distance between the ball and the body
Increase the distance of extremities from the ball
Decrease the base of support
Make the exercises more complex
Increase movement speed
Close the eyes

CSEP Position Stand on Resistance Training in Children and Adolescents

Concerns about resistance training in youth are unfounded
Evidence consistently demonstrates positive effects of resistance training in youth
Common myths include stunted growth, epiphyseal plate damage, lack of strength increases, and elevated injury risk
Children already strengthen bones and muscles through play

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Description

This quiz covers essential aspects of needs analysis for strength training, including exercise selection, training frequency, and the properties of muscle tissue. It focuses on identifying individual strengths and weaknesses while considering injury prevention and tailored training plans.