Strength Training
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1
What is the definition of strength
The ability to produce force against an external resistance
2
How can muscle strength be measured
By estimating a person's one repetition maximum
3
1. Use as much muscle mass as possible
2. Use said muscle mass through the longest EFFECTIVE ROM
3. Allow us to use the heaviest loads
4. Invoke the process of stress-recovery-adaptation so that we GET STRONGER
2. Use said muscle mass through the longest EFFECTIVE ROM
3. Allow us to use the heaviest loads
4. Invoke the process of stress-recovery-adaptation so that we GET STRONGER
4
What is the formula for 1RM
1RM = Weight Lifted x (reps x .022+1)
5
What does GAS stand for
General Adaptation Syndrome
6
What happens when there is too much stress to the muscles
Increased risk of injury
7
What happens when there is too little stress on the muscle
No adaptation
8
TRUE or FALSE: Low Bar Back Squat utilizes more muscle mass than the high bar due to the moment at the hip
TRUE
9
What muscle group is activated when you point the toes outward during squat motions
The adductor muscle group is utilized due to external rotation of the hip
10
TRUE or FALSE: An ADVANCED lifter is said to be recovered from a workout between 48-72 hours
FALSE, a NOVICE lifter can recover faster because they put less stress on the muscle
11
When doing 1RM/Powerlifting, what energy system is being utilized
The Phosphagen System (ATP-PCr System)
12
Can older adults strength train
Yes, older adults should participate in strength training
13
What are the 3 basic tenets of strength training methods that have stood the test of time
Basic Multi-Joint Lifts
Starting Light
Progress Slowly
Starting Light
Progress Slowly
14
How long are you expected to train for using the 5/3/1 Method
3 or 4 days a week
15
What core lifts is each workout workout centered around
Squat
Bench Press
Deadlift
Standing Shoulder Press
Bench Press
Deadlift
Standing Shoulder Press
16
How long should each training cycle last for and what should the set rep goal structure look like for each week for each major lift
Week 1: 3x5
Week 2: 3x3
Week 3: 3x5, 3, 1
Week 4: Deload
Week 2: 3x3
Week 3: 3x5, 3, 1
Week 4: Deload
17
During resistance exercise, what is unavoidable when lifting heavy loads or when lifting lighter loads to failure
The Valsalva Maneuver
18
What does the Valsalva Maneuver do for the spine
It increases the stability of the spine because of augmented Intra-Abdominal Pressure (IAP)
19
TRUE or FALSE: During the Valsalva Maneuver, the trunk is working ISOMETRICALLY to resist the force of gravity that attempts to pull the spine out of neutral
TRUE
20
What method can you do to lift heavier in Bench Press
Arching your Back & widening your GRIP can lessen the range of motion
21
What does widening your grip do during Bench Press
It can increase more Pec Major activation
22
What methods can you use to lift heavier in Deadlifts
Widening your STANCE and alternating your grip can increase your deadlift
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