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Study Guide for Weight Training Class Your notes Check the following web sites: FITT http://www.sport-fitness-advisor.com/ Muscle - http://www.exrx.net/ 1. DOMS Delay Onset Muscle Soreness 2. What are the three goals of weight training – Hypertrophy – Endurance – Strength 3. Muscular strength a. Maximum force against resistance b. One repetition maximum c. 1 RM 4. Overload Principle Demands placed on a system must be increased over time to produce the conditions that demand adaptation 5. Specificity of Training Adaptations are specific How we train is how we perform 6. ROM Range of Motion 7. Muscular endurance a. Submaximal force repeatedly over time b. Depends on muscular strength c. Many repetitions 8. What are the gender differences? Women and children do not produce Circulating Androgens 9. What is atrophy? Is defined as a decrease in the mass of the muscle, it can be a partial or complete wasting away of muscle. 10. What is anabolism? Building up 11. What is catabolism? Breaking down 12. What are the four Health-Related Components of Physical Fitness? a. Cardiovascular/aerobic b. Muscular endurance & Strength c. Muscular Flexibility d. Body Composition 13. What is Sarcopenia? Muscle atrophy because of aging 14. Why is weight training important for older adults? Most important health –related component for older adults • Improves balance • Restores mobility • Makes lifting & reaching easier • Decreases the risk of injuries & falls • It stresses the bones & preserves bone mineral density • Decreases the risk of osteoporosis 15. What is the difference between stretching and warming- up before lifting weights? A good warm-up will gradually increase your heart rate, increase circulation to your muscles, tendons, and ligaments, and mentally prepare you for your workout. New studies show no evidence that stretching reduces DOMS, and athletes can diminish strength. Experts are advising to do dynamic stretching or stretch afterwards. 16. What are some myths of weight training? Weight lifting makes women bulky Muscle turns to fat if you stop weight lifting If you eat or drink a lot of protein, you can increase muscle size quickly You can lift weights every day Men & women should have different weight training programs Weight lifting is dangerous Weight lifting is bad for your joints Weight lifting decreases flexibility Weight lifting makes you slow 17. How can I develop a six-pack? Diet, Cardiovascular and weight training 18. Isotonic Contractions are those which cause he muscle to change length as it contracts and causes movement of a body part. There are two types of isotonic contraction: Concentric contractions are those which cause the muscle to shorten as it contracts. Eccentric contractions are the opposite of concentric and occur when the muscle lengthens as it contracts Can you give me an example? Isometric contractions occur when there is no change in length of the contracting muscle. Example: When you are carrying a box in front of you as the weight of the object is pulling your arms down but your muscles are contracting to hold the object at the same level. Isokinetic contractions are similar to isotonic in that the muscle changes length during the contraction, where is different is that the isokinetic contraction produce movements of a constant speed. Remember the guy using bands or chains while lifting. 19. What are the advantages of using free weights? – Cost – Variety – Portability – Balance – One size fits all 20. What are the advantages of using machines? – Safety – Selection – Variable resistance – Isolation – Time – Flexibility – Rehabilitation – Skill acquisition 21. What are the responsibilities of a spotter? – Communication (be sure the lifter tells you if he wants/needs help unracking the weight. How many reps are the shooting for? – Pay attention – Understand when the spotter has to take over because the lifter won’t be able to finish the lift. – Body position & Hand positions – Help when needed – Be a cheerleader 22. Core training includes the muscles: Abdominals: rectus abdominis, tranversus abdominis, internal and external abdominal obliques. Back muscles Muscles around the pelvis 23. What are some Exercise Safety Guidelines? – Involve all major muscle groups – Exercises to strengthen core – Never lift weights alone – Use proper lifting technique – Maintain balance while lifting – Order of muscle groups – Breathe naturally (hard part – exhale – easy part – inhale) – Listen to your body – Use common sense 24. Points to remember Resistance a. Equivalent of intensity in cardiorespiratory exercise prescription b. Strength development a. 80% of maximum capacity (1 RM) b. Repetitions varies among exercises c. Progressive resistance training a. Numbers of repetitions Sets – Number of repetitions performed for a given exercise – Sets are impacted by muscle fiber characteristics – Strength gains may be lessened if perform too many sets Sets – Build up gradually to three sets Avoid muscle soreness and stiffness – Recovery time Depends on resistance Goals of program – Circuit training Time-effective Frequency – Total body workout – Split body workout – Days of rest – 8 weeks to achieve strength gain 25. What are the side effects of steroids that have been scientifically proven? Acne - Yes Gynocomastia - Yes (abnormal development of large mammary glands in males resulting in breast enlargement High LDL-Low HDL - Yes Hypertension - Yes Men-Testicular Shrinkage- Yes Women-Baldness - Yes Hyper-aggressiveness – Debatable 26. Know how many Sets and Repetitions you are doing for your W.T. Goal. 27. How are strength gains achieved? Neural Adaptation Overcoming mental resistance Recruiting a higher % of muscle fibers Learning and efficiency Hypertrophy Muscle size (A larger muscle produces a stronger contraction) 28. Specificity of training (SAID – Training) a. Specificity b. Adaptations to c. Imposed (Implied) d. Demand e. activity or sport-specific development f. Training should resemble movement patterns encountered in particular sport or activity 29. Where are the following muscles located? Pectoralis Biceps Triceps Quadriceps Deltoid Trapezius Hamstring Rectus abdominus Latissimus Dorsi Gastrocnemius 30. Example of Critical Thinking Questions: – Compare and contrast the undesirable effects of anabolic steroids in men and women. – Which of the factors that affect strength do you think influences your current strength level the most? – Describe three advantages of using free weights and three advantages of using weight machines. – Identify five strength-training exercise safety guidelines.