strength training exam 2

Circuit training:

performing exercises with minimal rest periods

Power exercises and multiple-RM testing:

power exercises do not lend themselves well to multiple-RM testing above 5 reps for repeated testing sets because technique can deteriorate rapidly.

Somatic age:

reflects the degree of growth in overall stature or smaller, subdimensions of the body (limb length).

Biomechanical advantage:

short arms and a large chest cavity are a biomechanical advantage in upper body pressing exercises, whereas long legs and a long torso are a disadvantage in squatting movement.

Single-effort power events:

shot put, high jump, weightlifting

Assistance exercises multiple-RM testing:

should be at or above 8RM to minimize the isolative stress on the involved joint & connective tissue.

Youth resistance training program guidelines:

static stretching after resistance training, begin with light loads, 1-3 sets, 6-15 reps, advanced multijoint exercises may also be included, 2-3 nonconsecutive training sessions per week, adult spotters should be nearby

Load

the amount of weight assigned to an exercise set (most critical aspect of a resistance training program)

Agonist

the muscle or muscle group actively causing the movement

Repetition-volume for plyometric exercises

the number of foot or hand contacts

Training frequency

the number of training sessions completed in a given time period. The general guideline is to include at least 1 rest or recovery day, but not more than 3 between sessions that stress the same muscle groups.

Ossification:

the process of laying down new bone material by cells called osteoblasts.

Antagonist

the sometimes passive muscle or muscle group located on the opposite side of the limb

Volume:

the total amount of weight lifted in a training session

Repetition-volume

the total number of repetitions performed during a workout session

Volume-load

the total number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep.

Skeletal age assessment test

this technique involves trained radiographers comparing x-rays or radiographs to determine the extent of ossification of the bones of the left wrist.

Muscular strength:

· Absolute basis (total force measured in pounds of kgs) · Relative basis (ratio of absolute strength to total body mass, fat-free mas, or muscle cross-sectional area)

Movement Pattern & Related Exercises (remember, this is not all exhaustive):

· Ball dribbling & passing: close-grip bench press, dumbbell bench press, triceps pushdown, reverse curl, hammer curl · Ball kicking: unilateral hip adduction & abduction, single-leg squat, forward step lunge, leg (knee) extension, leg raise · Freestyle swimming (including start & turns): pull-up, lateral shoulder raise, forward step lunge, upright row, barbell pullover, single-leg squat · Vertical jumping: snatch, power clean, push jerk, back squat, front squat, standing calf (heel) raise · Racket stroke: flat dumbbell fly, lunge, bent-over row, seated row, angled leg press, horizontal leg press, deadlift, stiff-legged deadlift, good morning · Running, sprinting: snatch, clean, front squat, forward step lunge, step-up, leg (knee) extension, leg (knee) curl, toe raise (dorsiflexion) · Throwing, pitching: lunge, single-leg squat, barbell pullover, overhead triceps extension, shoulder internal & external rotation · Rowing: power clean, clean pull, snatch pull, bent-over row, angled leg press, horizontal leg press, deadlift, stiff-leg deadlift, good morning

Prime Movers for Power Exercises

· Hip extensors: hamstrings, gluteus maximus · Knee extensors: quadriceps · Ankle plantar flexors: soleus, gastrocnemius · Shoulder abductors: deltoids · Shoulder girdle elevators: upper trapezius · Elbow extensors: triceps brachii

Needs analysis (assessment of the athlete):

type of training program's (sprint, plyos, resistance) they've done in the past, length of recent regular participation in previous training programs, level of intensity involved in previous training programs, degree of exercise technique experience.

Post-season (active rest) training frequency:

0-3 sessions per week

In-season training frequency:

1-3 sessions per week

1RM Testing Protocol :

1. Instruct the athlete to warm up with a light resistance that easily allows 5-10 reps. 2. 1 min rest 3. Estimate a warm-up load that will allow the athlete to complete 3-5 reps by adding: 10-20 lb or 5-10% for upper body exercises; 30-40 lb or 10-20% for lower body exercises. 4. 2 min rest 5. Estimate a conservative, near-max load that will allow the athlete to complete 2-3 reps by adding: 10-20 lb or 5-10% for upper body exercises; 30-40 lb or 10-20% for lower body exercises. 6. 2-4 min rest 7. Load increase: 10-20 lb or 5-10% for upper body exercises; 30-40 lb or 10-20% for lower body exercises. 8. Instruct the athlete to attempt a 1RM 9. If successful, 2-4 min rest and go back to step 7 10. If failed, 2-4 min rest, then decrease the load by subtracting: 5-10 lb or 2.5-5% for the upper body exercises and 15-20 lb or 5-10% for the lower body exercises.

Resistance training program design variables:

1.) Needs analysis, 2.) Exercise selection, 3.) Training frequency, 4.) Exercise order, 5.) Training load 6.) Repetitions, volume, 7.) Rest periods

Pre-season training frequency

3-4 sessions per week

Off-season training frequency

4-6 sessions per week

Set:

: a group of repetitions sequentially performed before the athlete stops to rest

Resistance training equipment for youth athletes:

unloaded barbell, a long wooden stick, or PVC piping (especially when learning new and correct technique)

Structural exercises:

Exercises that emphasize loading the spine directly or indirectly (muscular stabilization of posture during performance of the lifting movement). All Structural exercises are Core Exercises.

Core exercises:

Exercises that recruit one or more large muscle areas, involve two or more primary joints, and receive priority because of their direct application to the sport

Assistance exercise

Exercises that recruit smaller muscle areas, involve only one primary joint, considered less important to improving sport performance, used for injury prevention & rehabilitation (often isolate a specific muscle or muscle group)

Resistance training goal for off-season:

Hypertrophy and muscular endurance (initially), strength & power (later)

Snatch

Lifting the bar from the floor to over the head with the arms fully extended all in one movement. Proper grip width & hand placement: Bar should rest in the crease of the hips when standing and holding the bar in hands Foot position: feet hip-to-shoulder width apart with the toes pointed slightly outward. Hand grip: closed or hook both hands are pronated. First pull: lifting the bar off the ground while slightly pushing knees back to create space for the bar and elevating it to just above the knees (be sure to keep bar in as close proximity of the body as possible without dragging). Transition (scoop): knees and thighs move forward and under the bar. Second pull: (Power Phase): upward movement to where the lower body joints (ankles, knees and hips) are fully extended (i.e., Triple Extension). Continue to keep the bar in as close proximity of the body as possible without dragging. Bar should make contact with the hips at the very end of triple extension to help propel the bar upward (not outward). Third Pull: After extending at the hips knees and ankles the athlete will actively pull themselves under the bar by pulling with their arms bringing the elbows up and out (still keeping as close proximity as possible). Additionally, the athlete will lift their feet from the ground allowing for re positioning of the feet to take place. Catch: bar moves to an overhead position, arms & body are fully extended and athlete ends in an OH squat position. As the elbows lock out the feet should simultaneously make contact with the floor. At this point the athlete will be anywhere from a quarter squat to a full squat (depending on the load) and should descend fully into the catch position (i.e., OH squat). Major muscles involved: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: the bar too far away from the body during the second pull (power phase), fast forward and upward jumping motion.

Resistance training goal for in-season

Maintenance of preseason training goal, or peaking for events (depends on the type of athlete and what their season looks like)

1. As boys grow, they become taller and gain body mass. During this time, muscle changes as well, first in____________ and second in _______________ a. High-level force production; velocity b. Velocity; weight c. Weight; mass d. Mass; high-level force production

Mass; high-level force production

Resistance training goal for postseason:

Not specific. May include activities other than sport skill or resistance training. Give them a mental/physical break from their given sport, but have them stay somewhat active.

Hang Clean

Position the bar on the thighs just above the knees. Starting position: feet hip-to-shoulder width apart with the toes pointed slightly outward. Start at second pull: Dip the bar to mid-thigh and abruptly change directions completing the second pull of the full clean (i.e., triple extension) Third Pull: After extending at the hips knees and ankles the athlete will actively pull themselves under the bar by pulling against the bar with their arms bringing the elbows up and out (still keeping as close proximity as possible). Additionally, the athlete will lift their feet from the ground allowing for re positioning of the feet to take place. Catch: Rapidly turn the arms over into a front rack position and catch the bar on the anterior deltoids and clavicles. As the bar is caught the feet should simultaneously make contact with the ground. At this point the athlete will be anywhere from a quarter squat to a full squat (depending on the load) and should descend fully into the catch position (i.e., front squat). Major muscles involved: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: too erect starting position.

Clean

Proper Grip and Hand Placement: Hands are shoulder width apart, closed, & pronated (or hook grip is used). The Bar should rest at the top if the thigh muscles when standing and holding the bar in hands Starting position: feet hip-to-shoulder width apart with the toes pointed slightly outward. First pull: lifting the bar off the ground while slightly pushing knees back to create space for the bar and elevating it to just above the knees (be sure to keep bar in as close proximity of the body as possible without dragging). Transition (scoop): knees and thighs move forward under the bar. Second pull: (Power Phase): upward movement to where the lower body joints (ankles, knees and hips) are fully extended (i.e., Triple Extension). Continue to keep the bar in as close proximity of the body as possible without dragging. Bar should make contact with the upper thighs at the very end of triple extension to help propel the bar upward (not outward). Third Pull: After extending at the hips knees and ankles the athlete will actively pull themselves under the bar by pulling against the bar with their arms bringing the elbows up and out (still keeping as close proximity as possible). Additionally, the athlete will lift their feet from the ground allowing for re positioning of the feet to take place. Catch: Rapidly turn the arms over into a front rack position and catch the bar on the anterior deltoids and clavicles. As the bar is caught the feet should simultaneously make contact with the ground. At this point the athlete will be anywhere from a quarter squat to a full squat (depending on the load) and should descend fully into the catch position (i.e., front squat). Major muscles involved: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: reverse curl during a third pull and improper return of the bar to the floor.

Push Press & Push Jerk

Pushing the bar over the head quickly and forcefully. Push press: hip and knee thrust drives the bar ½ to 1/3 the distance overhead with hips and knees extended. Push jerk: hip and knee thrust more forceful and bar thrown or jerked upward. Starting position: bar in front of the shoulders, feet hip-to-shoulder width distance. Dip: not to exceed a quarter-squat, the catch position of the power clean or 10% of the athlete's height. Drive: reverse the movement forcefully and quickly extending the hips, knees and elbows to move the bar overhead. Catch (push press): similar to second half of the shoulder press, deltoids and triceps need to press the bar overhead. Catch (push jerk): bar caught overhead, elbows extended, knees flexed. Major muscles involved: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, recuts femoris, soleus, gastrocnemius, deltoid, trapezius. Common technique errors: exceeding the depth of the dip, a spotter is present.

Resistance training goal for pre-season:

Sport and movement specific (strength, power, or muscular endurance, depending on the sport).

Power exercises:

Structural exercises that are performed very quickly or explosively (maintaining a rigid torso and a neutral spine during the back squat) such as the snatch or clean & jerk.

SAID (specific adaptation to imposed demands):

The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport.

Specificity:

Train in a way that will develop specifically what you want to attain for your given sport. Enhance the essential muscles and the movement patterns required, strengthen the common injury sites, and optimize the physiological energy system(s) that are specific in your sport. Remember the SAID principal; Specific Adaptations to Imposed Demands.

2-for-2 rule:

a conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training sessions.

1. Which of the following percentages of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercises to maximize power output? a. 0-30 % b. 40-60 % c. 75-85 % d. 90-100 %

a. 0-30 %

1. Which of the following volumes has the potential to increase muscle strength the MOST? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 5 sets of 15 repetitions d. 1 set of 15 repetitions

a. 5 sets of 5 repetitions

1. Joint laxity, skill level, limb alignment, and neuromuscular deficiency are all thought to be factors in the occurrence of what common injury? a. Anterior cruciate ligament tear b. Ankle fracture c. Shoulder dislocation d. Carpal tunnel syndrome

a. Anterior cruciate ligament tear

1. All of the following are benefits of resistance training in youth EXPECT a. Decreased insulin sensitivity b. Decreased body fat c. Increased motor skills d. Increased cardiac function

a. Decreased insulin sensitivity

Which of the following hormones are synthesized from the amino acid tyrosine? Circle all that apply. a. Epinephrine and norepinephrine b. Peptide F c. Dopamine d. Estrogen

a. Epinephrine and norepinephrine c. Dopamine

1. Which of the following exercises require the least amount of recovery time between training sessions? a. Lateral raise b. Bench press c. Barbell Lunges d. Front squat

a. Lateral raise

Insulin-Like growth factor I (IGF-I) can also be stored/produced in the muscle in response to overload. What is the name of IGF-I when its stored/produced in the muscle? a. Mechano growth factor (MGF) b. Mechanical growth factor (MGF) c. Neuromuscular growth factor (NGF) d. Neurotransmitter growth factor (NGF)

a. Mechano growth factor (MGF)

1. The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal? a. Power clean & front squat b. Leg (knee) curl & seated calf (heel) raise c. Power clean, leg (knee) curl, and front squat only d. Leg (knee) curl, front squat, and seated (heel) raise only

a. Power clean & front squat

1. Which of the following best describes core exercises and assistance exercises, respectively? a. Recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance b. Can include both multijoint and single-joint exercises and are used primarily for rehabilitation; recruit smaller muscle areas and are considered less important to improving sport performance c. Recruit smaller muscle areas and are considered less important to improving sport performance; recruit one or more large muscle areas and are usually multijoint exercises d. Can include both structural and power exercises; are considered more important to sport performance

a. Recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance

What type of muscle fibers depend on a dramatic increase in protein synthesis to maintain their size and hypertrophy? a. Type II b. Type X c. Type I d. Type Y

a. Type II

An athlete just completed a resistance training workout. All of the following are factors that influence the magnitude of the post-workout hormonal response EXCEPT a. amount of effort the athlete gave during the workout b. quantity of muscle tissue stimulated by the workout c. degree of connective tissue repair needed after the workout d. extent of structural remodeling the athlete's body requires from the workout

a. amount of effort the athlete gave during the workout

3. Serum levels of which hormone will increase as a result of performing resistance training protocols that involve multi join exercises, recruiting large muscle groups (prime movers), loads of 85-95% of 1RM, or rest periods of 30-60 second. a. testosterone b. insulin c. growth hormone d. thyroid hormone

a. testosterone

Tanner:

an alternative method of evaluating biological age, involves visually assessing the development of identifiable secondary sex characteristics: breast development in girls, genital development in boys, and pubic hair development in both sexes (5 stages: 1-immature, preadolescent state, and stage 5 represents full sexual maturation)

Overload:

assigning a workout or training regimen of greater intensity than the athlete is accustomed to. To overload the athletes, increase the load assigned in the exercise, increase the number of sessions per week or per day, adding exercises or sets, emphasizing complex over simple exercises, increasing the length of the rest periods between sets and exercise, or any combination of these or other changes.

Which hormone increases dramatically in response to a 1-minute rest period, and workout's that induce metabolic acidosis? a. Insulin-Like growth factors b. Growth hormone c. Estrogen d. Testosterone

b. Growth hormone

7. What is the name of the chemical messengers that are synthesized, stored, and released into the blood by endocrine glands and certain other cells? a. Receptors b. Hormones c. Enzymes d. Amino acids

b. Hormones

1. Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the a. Back b. Knee c. Wrist d. Neck

b. Knee

1. When developing a resistance training program, which of the following program design variables should be addressed first? a. Exercise order b. Needs analysis c. Exercise selection d. Training frequency

b. Needs analysis

1. An American football lineman has difficulty driving into defensive lineman and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. Back squat, hip sled, leg (knee) curl, power clean b. Power clean, back squat, hip sled, leg (knee) curl c. Leg (knee) curl, back squat, power clean, hip sled d. Hip sled, power clean, leg (knee) curl, back squat

b. Power clean, back squat, hip sled, leg (knee) curl

All of these are classifications of hormones EXCEPT a. Steroid b. Proteolytic c. Polypeptide d. Amine

b. Proteolytic

Which of the following hormones is synthesized from the amino acid tryptophan? a. Epinephrine b. Serotonin c. Norepinephrine d. Dopamine

b. Serotonin

5. If the stress of a training session is too great, which of the following is true? a. anabolic reactions =catabolic reactions in the muscle b. anabolic reactions<catabolic reactions in the muscle c. anabolic reactions >catabolic reactions in the whole body d. anabolic reactions>catabolic reactions in the muscle

b. anabolic reactions<catabolic reactions in the muscle

Multiple-effort power events:

basketball, volleyball

1. If an athlete is tested in the bench press and is found to have a 1RM of 220 lbs (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set? a. 200 lbs (91 kg) b. 195 lbs (88.6 kg) c. 185 lbs (85 kg) d. 175 lbs (79.5 kg)

c. 185 lbs (85 kg)

1. Which of the following volumes has the greatest potential to increase muscular endurance? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 3 sets of 15 repetitions 1 set of 15 repetitions

c. 3 sets of 15 repetitions

What is the name of a primary signal hormone for carbohydrate metabolism that also inhibits protein synthesis? a. Serotonin b. Dopamine c. Cortisol d. Progesterone

c. Cortisol

1. The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular endurance b. Do not change frequency and add plyometrics c. Decrease frequency to allow increased sport skill practice d. Design a split routine with three days on and one day off

c. Decrease frequency to allow increased sport skill practice

Which hormone increases protein synthesis, increases collagen synthesis, and increases lipolysis? a. Epinephrine b. Progesterone c. Growth hormone d. Testosterone

c. Growth hormone

1. Which of the following is an antagonist muscle group in the bench press exercise? a. Anterior deltoid b. Serratus anterior c. Rhomboids d. Triceps brachii

c. Rhomboids

1. A strength and conditioning professional is training two 16-year old males; one has developed facial hair and a deepened voice, while the other has not. Which of the following is the most effective indicator of their physical maturation level? a. Exercise readiness b. Chronological age c. Skeletal age d. Emotional maturity

c. Skeletal age

1. Which of the following is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set? a. Dumbbell biceps curl & triceps pushdown b. Lat pulldown & lateral raise c. Upright row & shoulder press d. Incline bench press & seated row

c. Upright row & shoulder press

1. Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? a. Power training b. Balance and flexibility training c. Valsava maneuver d. Stair climbing

c. Valsava maneuver

1. When comparing males and females, which of the following is true regarding strength and power capabilities? a. Absolute upper body strength of women is generally closer to male values as compared to the absolute values for lower body strength b. When expressed relative to body weight, the upper body strength of women is similar to that of men c. When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes d. Women's absolute power output is about 63% of men's power output

c. When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes

4. Polypeptide hormones are made of chains of which of the following substances? a. polypeptides b. secondary messengers c. amino acids d. mRNA

c. amino acids

1. A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? a. 3 minutes b. 1.5 minutes c. 45 seconds d. 30 seconds

d. 30 seconds

1. An 8-year-old preadolescent boy dramatically increased his upper body strength after following a six-month resistance training program. Which of the following is MOST likely responsible for this gain? a. Increased number of muscle fibers b. Enhanced cross-sectional area c. Greater muscle density d. Improved neuromuscular functioning

d. Improved neuromuscular functioning

1. Which of the following should be evaluated first when one is designing a training program for a 68-year-old competitive female tennis player? a. Cardiovascular fitness b. Lower body strength c. Balance and agility d. Medical history

d. Medical history

1. Which of the following is the primary mechanism leading to strength gains in preadolescents? a. Hypertrophy b. Hyperplasia c. Circulating hormones (testosterone & growth hormone) d. Neural factors (motor unit activation & synchronization)

d. Neural factors (motor unit activation & synchronization)

1. The acronym SAID stands for which of the following? a. Specific arousal to imposed demands b. Specific adaptation to intensity demands c. Specific athletes imposed demands d. Specific adaptation to imposed demands

d. Specific adaptation to imposed demands

6. Which of the following is a physiological role of growth hormone and its superfamily? a. decreased protein synthesis b. decreased lipolysis c. increased glycogen synthesis d. increased immune cell function

d. increased immune cell function

2. All of the following are adaptations of the endocrine system to resistance training EXCEPT a. amount of hormone synthesis b. time needed for hormone clearance through the liver c. number of receptors in muscle tissue d. type of hormone released

d. type of hormone released

Repetition-volume for running:

distance

Exercise order:

during one training session (usually exercises are arranged so that an athlete's maximal force capabilities are available to complete a set with proper exercise technique). Power exercises (snatch, hang clean, power clean, push jerk) should be performed first, followed by other nonpower core exercises, then assistance exercises. If power exercises are not selected in exercise selection, then the recommended order of exercises is core and then assistance.

1-repetition maximum (1RM):

greatest amount of weight that can be lifted with proper technique for only one repetition.

Potential benefits of youth resistance training:

improvements in selected motor performance skills, such as the long jump, vertical jump, 30 m dash, and agility run.

Strength & power output sex differences:

in terms of absolute strength, women generally have about 2/3 the strength of men. If comparisons are made relative to fat-free mass or muscle cross-sectional area, differences in strength between men and women tend to disappear.

Progression:

increase training intensity by raising the number of weekly training sessions, adding more drills or exercises, or increasing the training stimulus.

Goals of youth resistance training program:

increasing muscular strength, teaching children about their bodies, promoting an interest in physical activity, teaching weight room etiquette, focusing on proper weight lifting technique, and having fun.

Superset:

involves 2 sequentially performed exercises that stress 2 opposing muscles or muscle areas (an agonist and its antagonist). For example, bench press and bent over barbell rows.

Compound set:

involves sequentially performing 2 different exercises for the same muscle group

Anterior cruciate ligament injury:

joint laxity, ligament size, and neuromuscular deficiency, body movement, shoe-surface interaction, skill level, hormonal changes, use of ankle braces, & training deficiencies leading to abnormal biomechanics may all be contributing factors

Heavy day:

loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions.

Responsiveness to resistance training in older adults

machine weights initially and progress to free weight, multijoint resistance training exercise, learn proper exercise technique, major muscle groups (everyday activities: load carrying & climbing stairs), multidirectional medicine ball exercise, advanced balance training (one-legged stands & circle turns), progress from 1 set of 8-12 reps at a relatively low intensity (40-50% 1RM) to higher training volumes & intensities (3 sets per exercise with 60-80% 1RM). To increase power (af6ter establishing a strength base) use 1-3 sets per exercise with a light-moderate load (40-60% 1RM) for 6-10 reps. Recommended frequency is 2 times per week to start with and progress to more frequent resistance training sessions. Warm up for 5-10 minutes before each exercise session, static stretching before or after or both before and after each resistance training session, avoid Valsava maneuver, allow 48-72 hours of recovery between exercise sessions.

Biological age:

measured in terms of skeletal age (the gold standard for determining biological maturation), somatic (physique) maturity, or sexual maturation

Repetition maximum (RM)

most weight lifted for a specified number of repetitions

Needs analysis (evaluation of the sport)

movement analysis (body & limb movement patterns & muscular involvement), physiological analysis: strength, power, hypertrophy, & muscular endurance), injury analysis (common sites for joint & muscle injury)

Alternatives to measuring muscular power and strength for youth athletes

vertical jump, long jump, handgrip strength

Preactivation & cocontraction:

muscle activity before (preactivation) and immediately following (cocontraction) contact with the ground is an important mediator of breaking and dynamic stabilization in both young and old individuals. Increased preactivation helps increase stiffness of the limb using fast stretch reflex to better prepare the limb for ground contact. Cocontraction is a motor control strategy that dynamically stabilizes the joint. Research shows that seniors (65 years of age and older) rely on increased levels of muscle cocontraction as a compensatory mechanisms to offset their increased balance difficulties and to minimize postural sway. Recommended exercises specifically designed to offset these natural reductions in preactivation are: low-intensity plyos, balance & dynamic stabilization exercises, and proprioception training to develop the ability to react more efficiently with the ground.

Repetition-volume for swimming or rowing:

number of strokes

Repetition-volume for various sport activities:

number of throws or jumps

Peak muscle mass:

occurs between the ages of 16 & 20 yeas in females and between 18 & 25 years in males, unless affected by resistance training, diet, or both.