Podcast
Questions and Answers
What is the primary benefit of performing resistance exercises on an unstable surface?
What is the primary benefit of performing resistance exercises on an unstable surface?
Which muscles are considered global axial skeleton stabilizers?
Which muscles are considered global axial skeleton stabilizers?
Why should athletes emphasize ground-based lifts when training?
Why should athletes emphasize ground-based lifts when training?
What is a limitation of unstable resisted actions during training?
What is a limitation of unstable resisted actions during training?
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What should a comprehensive training program for core musculature include?
What should a comprehensive training program for core musculature include?
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What is the primary focus of a needs analysis?
What is the primary focus of a needs analysis?
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Which of the following is a characteristic of primary/core exercises?
Which of the following is a characteristic of primary/core exercises?
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How does training frequency generally differ for beginners compared to intermediate or advanced athletes?
How does training frequency generally differ for beginners compared to intermediate or advanced athletes?
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What influence does training load have on recovery time?
What influence does training load have on recovery time?
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Which type of exercise is primarily focused on injury prevention and rehabilitation?
Which type of exercise is primarily focused on injury prevention and rehabilitation?
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What is one of the first considerations when selecting exercises for a training program?
What is one of the first considerations when selecting exercises for a training program?
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Which of the following factors might decrease training frequency during a training period?
Which of the following factors might decrease training frequency during a training period?
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What is an important aspect to consider when analyzing previous injuries for training programs?
What is an important aspect to consider when analyzing previous injuries for training programs?
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What is the primary purpose of using a weight belt during lifting?
What is the primary purpose of using a weight belt during lifting?
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Which hand grip type involves one hand in a pronated position and the other in a supinated position?
Which hand grip type involves one hand in a pronated position and the other in a supinated position?
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What is the recommended breathing pattern during the sticking point of a lift?
What is the recommended breathing pattern during the sticking point of a lift?
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What does the Valsalva maneuver help to achieve during lifting?
What does the Valsalva maneuver help to achieve during lifting?
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What is the correct description of tempo in the context of weight training?
What is the correct description of tempo in the context of weight training?
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When is spotting necessary during weight training?
When is spotting necessary during weight training?
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What property of muscle tissue allows it to return to its original length after being stretched?
What property of muscle tissue allows it to return to its original length after being stretched?
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Which type of muscle action occurs when the muscle lengthens while producing tension?
Which type of muscle action occurs when the muscle lengthens while producing tension?
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How should the range of motion be performed in exercises to maximize their value?
How should the range of motion be performed in exercises to maximize their value?
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What is the role of the antagonist muscle in a movement?
What is the role of the antagonist muscle in a movement?
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What is the typical expression of tempo for a muscle action in a repetition?
What is the typical expression of tempo for a muscle action in a repetition?
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What does the 'all or none' principle state in muscle contraction?
What does the 'all or none' principle state in muscle contraction?
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What is the safest way to spot someone performing an exercise with dumbbells?
What is the safest way to spot someone performing an exercise with dumbbells?
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Which type of muscle fiber is primarily associated with long-duration, aerobic activities?
Which type of muscle fiber is primarily associated with long-duration, aerobic activities?
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Which grip is called a neutral grip?
Which grip is called a neutral grip?
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Which principle states that the type of training must match the desired performance outcome?
Which principle states that the type of training must match the desired performance outcome?
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When applying the principle of overload, what should typically be increased to achieve continued adaptation?
When applying the principle of overload, what should typically be increased to achieve continued adaptation?
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What is the role of myofibrils in skeletal muscle structure?
What is the role of myofibrils in skeletal muscle structure?
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Which statement accurately describes a motor unit?
Which statement accurately describes a motor unit?
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Which muscle fiber type is characterized as producing fast contractions but quick to fatigue?
Which muscle fiber type is characterized as producing fast contractions but quick to fatigue?
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What is the primary goal of utilizing unstable devices in training?
What is the primary goal of utilizing unstable devices in training?
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Which exercise method is highly recommended for athletic conditioning of core musculature?
Which exercise method is highly recommended for athletic conditioning of core musculature?
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What are instability training environments primarily characterized by?
What are instability training environments primarily characterized by?
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For which purpose are isolation exercises for core musculature most useful?
For which purpose are isolation exercises for core musculature most useful?
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Which of the following is NOT a recommended progression for stability ball exercises?
Which of the following is NOT a recommended progression for stability ball exercises?
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What myth has historically raised concerns about resistance training in children?
What myth has historically raised concerns about resistance training in children?
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How do core muscles primarily respond to high repetitions in training?
How do core muscles primarily respond to high repetitions in training?
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Which of the following outcomes is associated with instability training?
Which of the following outcomes is associated with instability training?
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What is a characteristic of ground-based free weight lifts?
What is a characteristic of ground-based free weight lifts?
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Which of the following statements about resistance training in youth is false?
Which of the following statements about resistance training in youth is false?
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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.