Resistance Training Principles and Programming - 212 midterm.PDF

Week 1 1. Describe the notion of stress ​ Stress is the body's response to a challenge or demand. ​ Physiological stress occurs as a reaction to exercise, where the body undergoes acute adjustments (short-term) and chronic adaptations (long-term). ​ The magnitude and direction of change...

Week 1 1. Describe the notion of stress ​ Stress is the body's response to a challenge or demand. ​ Physiological stress occurs as a reaction to exercise, where the body undergoes acute adjustments (short-term) and chronic adaptations (long-term). ​ The magnitude and direction of change in response to stress depend on the system’s tolerance. ​ Stress can be mechanical, physiological, environmental, or psychological. ​ The body maintains homeostasis and adapts to stress over time, leading to improvements in fitness, training, and performance. ​ Proper stress and recovery are required for adaptation; insufficient recovery can prevent progress. 2. Describe key definitions in training and performance ​ Overload (Progressive Overload): Increasing the demands on the system to stimulate adaptation; requires progression over time. ​ Duration: The total time a training stimulus is applied in a session. ​ Frequency: How often an athlete trains within a given time frame (e.g., per week). ​ Intensity: The amount of work done per unit of time, often measured as %1RM, %VO₂max, heart rate, or perceived exertion. ​ Volume: The total amount of training (e.g., hours of exercise, distance covered, reps completed). ​ Rest: Any period where no exercise is performed, a component of recovery. ​ Recovery: The process where the body returns to homeostasis, including muscle repair, glycogen replenishment, and metabolic waste removal. ​ Detraining: The loss of adaptations due to cessation of training; can be mitigated by maintaining some level of training. ​ Density: The ratio of active training time to total session duration. ​ Training Load: A combination of volume, intensity, duration, and density that represents the overall stress placed on the body. ​ Trainability: An individual's potential to improve with training, influenced by factors such as age and fitness level. ​ Recoverability: The ability to regain function after exercise, depending on rest quality and quantity. 3. Understand and apply anatomical position and planes of movement ​ Anatomical Position: The standard reference point with the body facing forward, arms at the sides, and palms forward. ​ Planes of Movement: ○​ Sagittal Plane: Divides the body into left and right halves; movements include flexion and extension (e.g., squats, bicep curls).  ○​ Frontal Plane: Divides the body into front and back; movements include abduction and adduction (e.g., lateral raises, jumping jacks). ○​ Transverse Plane: Divides the body into upper and lower halves; movements include rotation (e.g., twisting motions, golf swings). 4. Apply biomechanical principles to assess and explain human movement patterns ​ Force Production: Work and power depend on force, velocity, and displacement. ​ Levers in the Human Body: ○​ First-class lever: Fulcrum between effort and load (e.g., neck flexion). ○​ Second-class lever: Load between fulcrum and effort (e.g., calf raise). ○​ Third-class lever: Effort between fulcrum and load (e.g., bicep curl). ​ Muscle Roles: ○​ Agonist (Prime Mover): Muscle that produces the main movement. ○​ Antagonist: Muscle that opposes the movement for stability. ○​ Synergist: Assists movement by stabilizing joints. ○​ Fixator: Immobilizes part of the body to allow effective movement. ​ Neuromuscular Control: ○​ Motor Unit Recruitment: More motor units = more force. ○​ Sliding Filament Theory: Muscle contraction occurs as myosin pulls actin filaments. 5. Describe the structure and function of the skeletal and muscular systems ​ Skeletal System: ○​ 206 bones divided into: ​ Axial skeleton (skull, spine, ribs). ​ Appendicular skeleton (limbs and girdles). ○​ Bone types: ​ Long (e.g., femur) ​ Short (e.g., carpals) ​ Flat (e.g., ribs) ​ Irregular (e.g., vertebrae) ​ Sesamoid (e.g., patella) ○​ Joint Types: ​ Synovial Joints (most common, allow movement) ​ Fibrous Joints (minimal movement) ​ Cartilaginous Joints (shock absorption) ​ Muscular System: ○​ Skeletal muscle contains myofibrils (contractile units). ○​ Muscle contraction follows the Sliding Filament Theory.  ○​ Force production depends on motor unit recruitment and cross-bridge cycling. ○​ Excitation-Contraction Coupling: Neural signals trigger calcium release, allowing muscle contraction. Week 2 1. Describe the general principles for designing a safe and effective exercise programming for healthy populations ​ Exercise program = Exercise prescription + Lifestyle guidance (sedentary behavior, nutrition, sleep). ​ Goals of Exercise Programs: ○​ Improve health, fitness, and well-being. ○​ Prevent chronic diseases. ○​ Can focus on health-related fitness (cardiorespiratory, neuromuscular fitness, body composition, flexibility, balance) or skill-related fitness (power, speed, agility, coordination). ​ Exercise Benefits: ○​ Reduces all-cause mortality. ○​ Enhances quality of life. ○​ Reduces the risk of cardiovascular events. ○​ Habitual physical activity lowers risk of cardiac events by 30%. ​ Exercise Risks: ○​ Myocardial infarction (MI) or sudden cardiac death (SCD) is rare (~1 per 2.9 million). ○​ Sedentary individuals have a 50x higher relative risk. ○​ Most adverse events are musculoskeletal injuries. Key Principles of Exercise Prescription: 1.​ Goal-Driven – Exercise should align with SMARTS principles (Specific, Measurable, Action-oriented, Realistic, Timely, Self-determined). 2.​ Guidelines-Based – Adheres to established recommendations. 3.​ Specificity – Training adaptations are specific to the exercise. 4.​ Progressive Overload – A gradual increase in intensity, duration, or frequency to continue improvements. 5.​ Baseline Fitness – Training response depends on current fitness levels. 6.​ Diminishing Returns – Gains slow down as individuals reach genetic potential. 7.​ Inter-Individual Variability – People respond differently to training. 8.​ Variety – Avoids plateaus and boredom by changing exercises. 9.​ Reversibility – Fitness adaptations are lost if training stops (~1 month of detraining reverses ~3 months of training). 10.​Something is Better Than Nothing – Even small amounts of exercise provide benefits. 2. Describe the key principles of aerobic exercise prescription ​ Key Components (FITT-VP): ○​ Frequency – How often aerobic training occurs. ○​ Intensity – How hard the exercise is performed. ○​ Time (Duration) – Length of each session. ○​ Type – The mode of exercise. ○​ Volume – The cumulative load of exercise. ○​ Progression – Adjustments made over time. ​ Frequency: ○​ 3-5 sessions per week for moderate-to-vigorous aerobic exercise. ○​ Beginners: Lower frequency (3x/week). ○​ Advanced: Higher frequency (5-7x/week). ​ Intensity: ○​ Dictates energy system use and adaptations. ○​ Measured by %VO2max, %HRmax, RPE, METs, or Talk Test. ○​ 90% VO2max = anaerobic glycolysis dominant. ○​ Moderate-to-vigorous range: 40-89% HRR. ​ Time (Duration): ○​ Continuous: One session (e.g., 30 min jogging). ○​ Intermittent: Accumulated time (e.g., 3 x 10 min bouts). ​ Type: ○​ Rhythmic, continuous activities (e.g., walking, running, cycling). ○​ Interval-based activities (e.g., HIIT). ○​ Group-based activities (e.g., Zumba, sports). ​ Volume: ○​ Can be calculated using Frequency × Duration or MET-minutes. ○​ Example: 30 min × 4 sessions = 120 minutes/week. ​ Progression: ○​ Gradual increase in frequency, duration, or intensity. ○​ Beginners should increase volume (frequency/duration) before intensity. 3. Describe recommendations for aerobic fitness for healthy populations ​ General Guidelines: ○​ ≥150 minutes per week of moderate-to-vigorous aerobic activity. ○​ 3-5x/week for most healthy individuals. ○​ Intensity: 40-89% HRR, adjusted based on fitness level. ​ Beginners: 30-59% HRR. ​ Intermediate: 40-89% HRR. ​ Advanced: 60-100% HRR. ○​ Continuous Training: Below 70% VO2max for steady-state. ○​ Interval Training: 1-2x/week to increase fitness. ○​ Duration:  ​ Health-related: ≥20 min per session. ​ Sport-related: ~60 min, sometimes up to 3-5 hours for endurance athletes. 4. Describe the key principles of resistance exercise prescription ​ Frequency: 1.​ 2-3x/week per muscle group. 2.​ Can train 5-6x/week if muscles are split across sessions. 3.​ ≥24-hour rest between muscle group sessions. ​ Intensity: 1.​ Load (weight lifted) is expressed as %1RM. 2.​ Effort-based intensity can be defined using RPE (e.g., 10/10 effort on tough days). ​ Volume (Sets, Repetitions, Rest, and Duration): 1.​ Sets: ​ 3-4 sets for strength. ​ 2-3 sets for endurance. 2.​ Repetitions: ​ 1-6 reps for strength. ​ 8-12 reps for hypertrophy. ​ 15-20 reps for endurance. 3.​ Rest: ​ Short (~30s) for endurance. ​ Moderate (60-90s) for hypertrophy. ​ Long (2-5 min) for strength/power. 4.​ Total Time Under Tension (TUT): ​ Short (explosive movements) = power. ​ Moderate (~40s per set) = hypertrophy. ​ Extended (slow tempo) = endurance. ​ Key Principles in Resistance Training: 1.​ Overload – Increasing resistance to stimulate adaptation. 2.​ Progression – Gradual increase in intensity or volume. 3.​ Specificity – Training must match the goal (strength, endurance, hypertrophy). 4.​ Reversibility – Gains are lost when training stops. 5.​ Individuality – Different people respond differently to the same training. 5. Describe recommendations for musculoskeletal fitness for healthy populations ​ Muscle Strengthening Recommendations: ○​ Train major muscle groups at least 2x/week. ○​ Include compound movements (e.g., squats, deadlifts, bench press).  ○​ Resistance training improves bone density, muscular endurance, and metabolic function. ​ Basic Resistance Training Guidelines: ○​ Strength: 1-6 reps, high intensity (~85% 1RM). ○​ Hypertrophy: 8-12 reps, moderate intensity (~70-85% 1RM). ○​ Endurance: 15+ reps, low intensity (