Term
| What are the basic benefits of resistance training (i.e. adaptations)? |
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Definition
| increase performance (anything athletic); decrease injury; decrease lower back pain; improved better composition; increase muscle/bone health; decrease nerve degeneration; increase functionality |
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Term
| Is weight training beneficial for weight loss? |
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Definition
| no, it is anaerobic, doesn't burn fat; there is no spot reduction |
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Term
| Basic Anatomy of a Muscle |
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Definition
| muscles > fascicles > muscle fibers > sarcomere |
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Term
| Basic Anatomy of Muscle: Slow vs. Fast Twitch |
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Definition
slow - slow and weak; energy source is aerobic; not easily fatigues; any posterior muscle
fast - fast and powerful; energy source is anaerobic; fatigues easily
can't really change muscle types |
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Term
| Hypertrophy vs. Hyperplasia - what’s the difference? |
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Definition
hypertrophy is increase in muscle cell size
hyperplasia is increase in muscle cell number |
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Term
| Neural Factors vs. Hypertrophy (in terms of improvements in strength) - when is each most important / influential? |
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Definition
| motor neurons carry impulse out turned some muscle; the more strenght required the more MUs sent out; hypertrophy is increase in cell number |
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Term
| Free Weights/ Machines (advantages/disadvantages) |
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Definition
| energy rates are the same in nonelderly; machines are safer but you can't manipulate them; freeweights more functional b/c incorporate balance; machines don't work w/ balance; use more muscles with free weights |
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Term
| What repetition range is optimal for muscle hypertrophy? Muscle endurance? Strength? |
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Definition
| want to do least amount to get desired results; damaged muscles doesn't equal muscle growth (don't over do it);doing one set is enough; do warm up set and one set maximully |
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Term
| How many sets performed to failure are recommended? |
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Definition
| Just one; it is all you need |
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Term
Women and resistance training
- compressional vs. shearing forces in terms of preventing osteoporosis |
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Definition
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Term
| What type of warm-up is best for resistance training? |
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Definition
| specific- work way to maximul capacity |
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Term
| How can one get a “six-pack?” |
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Definition
| my burning calories; can't really work out your abs just have to get rid of fat surrounding the muscle |
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Term
| What does “spot reduction” mean? Is it possible? |
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Definition
| Spot reduction is exercising a specific area to lose localized fat stores; doesn't exist |
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Term
| What's the best thing to do if a plateau is reached in regards to weight training? |
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Definition
| increase the variety but never do more |
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Term
| What's the best thing to do if a plateau is reached in regards to weight training? |
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Definition
| increase the variety but never do more |
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Term
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Definition
| i set of 8-12 repetitions; 2-3 times a week, 8-10 different exercises workig the whole body; split routines(do every major group at least once a week); allow for recovery |
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