9 - Strength Training

When using cable machines, it's important to

Align pull of cables to the line of pull of the muscle.

Strength-training machines are good because they

Are safer for beginners (prevent excessive motion), less intimidating, easy to change the load, don't need spotter.

Examples of resistance-stabilization exercises

Ball chest press, ball cobra, single-leg squat.

Examples of resistance-strength exercises

Bench press, deadlift, lat pulldown, should press.

To increase power, you should

Do low/moderate weight with low/moderate reps at high velocity.

Strength-training machine disadvantages

Don't offer good development of stability & coordination. Fail to accommodate multi-joint movements. Not good for all body types.

Most injuries occur during the _______ phase of muscle movement.

Eccentric--the part where you are decelerating. Ex) Landing from a jump, trying to slow down to change direction. SHOULD USE SLOW AND CONTROLLED TEMPO.

Plyometrics

Exercises that involve jumping.

Isometric contraction

Exerting a force equal to that placed on the muscle, so no change in muscle length happens. Ex) Holding a weight in a certain position, but not moving it.

T/F: Increases in maximal strength require lifting relatively light weight couple with a high volume of repetitions.

FALSE.

T/F: Strength machines are generally regarded as superior to free weights for improving core stability and coordination.

FALSE.

What are the five checkpoints to observe during exercise to maximize optimal posture?

Feet, knees, low-back, shoulders, and head.

Five safety checkpoints

Feet: point straight ahead. Knees: point straight ahead. Low-back: neutral position. Shoulders: keep back. Head: neutral.

Resistance-stabilization exercises

Focus on stabilizing muscles--the ones that help support joints and spine. Also improve posture and coordination.

The musculoskeletal system provides

Form, support, stability, and a lever/pulley system that allows you to generate force against external objects.

Bodyweight training exercises are CLOSED CHAIN exercises, which can result in

Greater muscle recruitment and coordination.

With regards to prepubescent youths, research clearly demonstrates that strength training will

Improve motor skills and bone mineral density.

Benefits of strength training

Improves bone mineral density. Controls blood sugar. Heart rate and bp decrease. Increased strength and muscular endurance. Maintain lean body mass/improve body composition. Improved self-image. Important for injury prevention.

Which piece of resistance training equipment is a flat-bottomed cast iron ball with a handle with the center of mass away from the handle?

Kettlebell.

Suspension body-weight training is good because it allows for

Multi-planar, multi-joint exercises in a controllably unstable environment.

Eccentric action

Muscle puts out less force than is being exerted on it, lengthening the muscle. Ex) Slowing but not stopping the descent of a weight.

Inefficient stabilization is bad because it can

Negatively affect the way force is produced by muscles, increase stress at joints, and cause injury.

What are the two systems that are most important in developing strength?

Nervous system & muscular system.

Initial rapid gains in strength with no visible signs in muscle growth are attributable to

Nervous system improvements.

Signals of higher magnitude allow you to overcome greater resistance because

They cause more muscle fibers to contract.

Cable machines are good because

They offer benefits of free weights, without need of spotter

Which of the following is an example of a resistance-power exercise? a) Ball triceps extension. b) Ball chest press. c) Barbell curl. d) Squat jump.

d) Squat jump.

Concentric contraction

A muscle produces more force than is being exerted on it, shortening it. Ex) Curling arms up when liftin weigthz.

Ways to progress routine

Change exercises, amount of weight, number of sets and reps, amount of rest between exercises.

To increase strength, you should

Combine heavy weights with low reps. 1-5 reps, 4-6 sets.

To improve stability and muscular endurance, you should

Combine light weight with high reps. 12-20 reps, 1-3 sets.

To increase muscle size, you should

Combine moderate/heavy weight with moderate/low reps. 6-12 reps, 3-5 sets.

What are the three types of muscle contractions?

Concentric, eccentric, and isometric.

Examples of resistance-power exercises

Plyometric push-ups, squat-jump, push-up press, woodchop throw.

Muscles can contract (pull), but cannot

Push.

What are the most common injuries in youths' strength training?

Sprains and strains because of a lack of qualified supervision.

T/F: Bodyweight training can lead to greater kinesthetic awareness.

TRUE.

T/F: Hormonal differences between men & women do not allow women to achieve the same level of muscle mass following a strength training protocol.

TRUE.

T/F: Medicine balls are one of the oldest instruments of strength training.

TRUE.

T/F: Men have more muscle fibers than women.

TRUE.

T/F: Some methods for turning a traditional resistance training exercise into a resistance-stabilization exercise are by using stability balls instead of benches or machines, or performing an exercise from a standing or even a single-leg stance versus seated.

TRUE.

T/F: Strength training strengthens connective tissue and improves joint integrity.

TRUE.

Muscles are attached to bones by

Tendons.

Strength

The ability of the neuromuscular system to exert force against external resistance.

According to the principle of specificity, what resistance training acute variables are best to achieve stability & muscular endurance? a) 12-20 reps, 1-3 sets. b) 6-12 reps, 3-5 sets. c) 1-5 reps, 4-6 sets. d) 1-10 reps, 3-6 sets.

a) 12-20 reps, 1-3 sets.

Medicine balls develop power because

You can exert full concentric power without having to do eccentric deceleration at the end of the movement.