Chapter 10: Resistance Training-Programming and Progressions

Question 1

Benefits of Resistance Training

Answer 1

1. Increased physical capacity
2. Improved physical appearance and body composition
3. Enhanced metabolic function
4. Decreased injury risk and enhanced disease prevention

Question 2

Acute adaptations in the nervous and endocrine systems during a resistance workout

Answer 2

Nervous System:

• nerve impulses must be transmitted from the central nervous system to activate the appropriate motor units and muscle fibers in the prime mover muscles
• As muscle fibers contract to provide the necessary movement force, they use fuel sources such as creatine phosphate and glycogen for anaerobic energy production. These cellular combustion processes result in metabolic by-products such as hydrogen ions and lactate

Endocrine:
-Concentrations of catabolic hormones (cortisol and epinephrine) and anabolic hormones (growth hormone and testosterone) increase during a resistance training session

Question 3

Long-Term physiological adaptations to progressive resistance exercise (like increased muscle strength and hypertrophy)

Answer 3

Increase muscle strength:
-within the first several weeks of training, most of the strength gains are the result of neurological factors (aka motor learning). Repeat performances of a resistance exercise result in more efficient activation of the motor units involved in the movement. Motor units that produce the desired movement are facilitated and the motor units that produce the opposing movement are inhibited, thereby resulting in stronger contractions of the primer mover muscles

Increase muscle size (hypertrophy):

• some strength gains are a result of hypertrophy
• after an intense resistance training session, muscle tissue remodeling results in growth of muscle fibers coupled with small increases in muscular strength. Satellite cells within the muscle are largely responsible for building larger and stronger muscle fibers.
• Strength trained muscle fibers increase in cross sectional area as a result of two tissue adaptations:
  1. myofibrillar hypertrophy-increase in the number of myofibrils (contractile proteins) within the muscle fiber
  2. sarcoplasmic hypertrophy-an increase in the muscle cell sarcoplasm that surounds the myofibrils, but is not directly involved in the contractile processes. Therefore, it does not participate in muscle onctraction force, but it does contribute to cross sectional area, or size, of the muscle. It is a form of transient hypertrophy (aka muscle pump)

*remodeling of muscle may continue for 72 hours

Question 4

Factors that influence muscle strength and hypertrophy

Answer 4

1. Hormone levels: higher levels of the growth hormone and testosterone are good for increasing muscular strength and size (both decrease with age)
2. Sex: male and female muscle tissue is essentially the same (same muscle force production), but muscle quantity is different-due to larger body size, higher lean weight percentage, and more anabolic hormones (testosterone), men have greater muscle mass and strength than women usually
3. Age: older people lose muscle mass and strength (partly due to lower levels of anabolic hormones)-you lose 10% of strength performance per decade between 20 and 80 years old. All ages respond favorably to resistance training
4. Muscle fiber type: muscles are composed of two categories of contractile proteins:
   1.Type I Muscle Fibers (slow-twitch muscle fibers):
   -smaller with more aerobic power (lower levels of force with more anaerobic capacity)
5. Type II muscle fibers (fast-twitch muscle fibers)
   -larger with more anaerobic capacity (higher levels of force production for a shorter period of time)
   -experience greater size, so experience greater hypertrophy
   -those born with more type II fibers (sprinters), may have more potential for muscle hypertrophy
   *should target all muscle fiber types when designing
6. Muscle Length: muscle length is relative to bone length, some individuals have short muscles with long tendon attachments and others have long muscles with short tendon attachments, those with long muscles have greater potential for muscle development
7. Limb length-does not influence muscle hypertrophy, but does affect strength, shorter limbs provide leverage advantages over longer limbs. The relationship between muscle force and resistance force is mediated by leverage factors, as expressed in this formula:
   Muscle Force x Muscle force arm (distance from the joint axis of rotation to the muscle-tendon-insertion point) = Resistance force x Resistance force arm (distance from joint of axis rotation to resistance application point)
   -Longer limbs provide longer resistance force arms and require more muscle force to move a given resistance
8. Tendon insertion point: point where the tendon inserts on the bone doesn’t affect muscle hypertrophy, but it does affect strength. A person with a tendon insertion point that is farther from the elbow is able to lift a heavier weight than one that has a point that is closer to the elbow

Question 5

Muscular Strength vs. Muscular Endurance

Answer 5

Muscular strength:
- foundation for all physical activities
-the standard measure of it is the highest resistance that can be moved through the full movement range at a controlled movement speed (aka one-repetition maximum or 1-RM)
Muscular endurance:
-assesed by the number of repetitions that can be performed with a given sub maximal resistance (most can complete approx. 10 repetitions at 75% of 1-RM weight load

Question 6

Muscular power

Answer 6

• product of muscular strength and movement speed
• training with medium resistance and moderate to fast movement speeds produces the highest power output and is most effective for increasing muscular power

Question 7

Relationship between exercise weight load and muscular power

Answer 7

• training heavy resistance enables a high strength component, but requires slow movement
• training light resistance enables fast movement, but results in a lower power output

Question 8

Client needs assessment for resistance training

Answer 8

• Health-and-skill-related parameters:
  1. Health related-aerobic power, muscular endurance, muscular strength, flexibility, body composition
  2. Skill related-power, speed, agility, balance, coordination, reactivity
• In order to complete the needs assessment, the PT needs to consider the following:
  1. Evaluation of the activity or sport
• Movement analysis (what movement patterns, speeds, and muscle involvements are needed?)
  2. Physiological analysis (what energy systems are utilized? Does the activity require muscular endurance, hypertrophy, strength, or power?)
  3. Injury analysis (What are prevalent injuries associated with participation in this activity or sport?)
• Individual assessment
  1. current conditioning level
  2. training history and technique
  3. history of injury or fear of injury
  4. tolerance for discomfort

Question 9

Training frequency for RT

Answer 9

• related to both training volume and training intensity
• Less vigorous exercise sessions produce less muscle microtrauma, require less time for tissue remodeling, and can be performed more frequently
• more vigorous training sessions produce more muscle micro trauma, require more time for tissue remodeling, and must be performed less frequently for optimal results
• a challenging resistance workout elevates RMR by 8 to 9% for three days following the exercise
• shouldnt exercise the same muscle groups every day (high intensity should be every third day)
• Example: pushing movements with chest, shoulder, and triceps on Mondays and Thursdays, pulling movements with back, biceps, and trunk on Tuesdays and Fridays, and squatting and lunging movements with legs on Wednesdays and Saturdays

Question 10

Exercise selection and order for RT

Answer 10

• all based on the client and what they want to train for
  1. Primary exercises: involve multiple muscles from one or more of the larger muscle areas (like chest or thigh) that span two or more joints (multi joint exercises) and are generally performed in a linear fashion (integrated muscle action and joint movements working in the same direction-like squat, shoulder press, etc.)
  2. Assisted exercises involve smaller muscle groups from more isolated areas that span one joint
• most design programs by grouping specific muscles to a session, but it should reflect the needs of the client and their availability for training
• target each muscle group 2-3 days a week allowing a minimum of 48 hours of recovery between sessions, therefore, you may need to use circuits that hit more than one major muscle group
• You can try a variety of methods to improve muscular hypertrophy and/or muscular endurance such as:
  1. Performing primary exercises followed by assisted exercises within a targeted area
• May entail multijoint linear exercises (like movement collaboration of several joints moving resistance in one direction-squats, chest press, shoulder press), followed by single-joint rotary exercises (like movement around one joint-leg extensions, flys, and lateral raises)
  2. Alternating upper and lower extremity exercises within or between training sessions
  3. grouping pushing and pulling muscles within a session (like chest, shoulders, and triceps in a session)
  4. Alternating pushing an pulling movements or targeting joint agonists and antagonists within a session (like chest muscles and back muscles or biceps and triceps
  5. Performing supersets or compound sets where exercises are done in sequence with little or no rest between them, before an appropriate rest interval is taken

To progress appropriately…

• Begin with: uniplanar movement machines, supported machines, muscle isolation exercises, bilateral, fixed level machines
• Progress to: mulitplanar movement machines, unsupported machines, multijoint exercises, unilateral free-moving machines

Question 11

Training Volume for RT

Answer 11

• cumulative work (a certain amount of work) completed in a resistance training session
• Calculated in several ways:
  1. Repetition-volume calculation: Volume = Sets x Repetitions (for either the muscle group or the session)
  2. Load-volume calculation: Volume = Exercise weight load x Repetitions x Sets (and then summing the total for each muscle group or the entire session)
• may not be an accurate assessment of how hard someone truly worked
• its recommended that training volume should be changed periodically for physiological and psychological purposes
• its a good indicator of energy expended because there is a clear correlation between weight load and calories burned

Question 12

Appropriate program progressions for RT

Answer 12

start off with low volume, 2-3 times a week to allow for adaptation and accommodation to the training stress. this will also help the client feel successful after each session before they progress. Training volume can be gradually increased as the client develops adherence to the program

Question 13

Training Intensity for RT

Answer 13

Two different applications for RT:

1. defined as the percentage of maximal resistance used in an exercise (they would consider 4 reps of 90lbs to be of higher intensity training bout than 8 reps with 80 even if there were similar levels of fatigue from each)-based purely on the amount of weight lifted.
2. Defined as the effort level achieved during an exercise set (they could consider 4 reps of 90 and 8 reps of 80 to be equal in intensity, as a long as each exercise bout produced similar levels of muscle fatigue
   * higher-intensity sessions require lower exercise volumes, and vice versa
   - Periodization model: begin with higher volume/lower intensity workouts, progress to moderate volume/moderate intensity workouts, and conclude with lower volume/higher intensity workouts

Question 14

Training Tempo for RT

Answer 14

• isokinetic resistance and isotonic resistance (such as with free weights and weight stack machines): muscle force decreases as movement speed increases
• repetition speed long recommended for weight stack/machine training: six seconds (good for beginners)
• concentric muscle action: 1-3 seconds
• eccentric muscle action: 2-4 seconds

Question 15

Rest Intervals for RT

Answer 15

• heavier the load, longer the rest
• one-minute rest intervals between successive exercise sets are sufficient
• those interested in maximizing muscle size take 30-90 second rests
• rest is important for new clients, but HR and body temperature shouldn’t go back to normal throughout session
• when performing a strength training circuit in which each exercise addresses a different muscle group, the recovery interval has more impact on the cardiovascular system than on the exercise performance. Shorter rest intervals increase cardiovascular and metabolic responses both during and after the exercise session. This format of resistance training, coupled with high volumes of resistance work that increases metabolism, is becoming more popular with individuals seeking to lose or manage their weight

Question 16

RT Progression

Answer 16

1. increase number of reps performed with a given resistance (progressive repetitions) -standard means for improvement with bodyweight exercises like pushups, chin ups, and bar dips,
   - example for double-progressive strength training protocol- if someone can leg press 10 reps at 100lbs, they work up to 15 reps, then once that is achieved, weight is increased by 5% (she can now only do 12 reps), so she works her way up to get to 15 again-there is no time limit on this, take the time the client needs to work their way up to that
   - many recommend a training range of 8-12 reps (most can complete 8 with approx. 80% of maximal resistance and 12 with approx. 70% max. resistance)
2. gradually increase exercise workload (progressive resistance)-to maximize strength development, the resistance should be heavy enough to fatigue the target muscles within the limits of the anaerobic energy system (less than 90 seconds)

Question 17

RT Specificity

Answer 17

• its important to work the appropriate muscles for what the client is wanting to improve on (however, it doesn’t mean that you neglect the opposing muscles-need balanced muscle development)
• its important to use appropriate resistance-repetition protocols. For example, someone training in the shot put, need to train with heavier weights and fewer reps to emphasize muscle strength, Whereas, someone training as a rower should train with moderate weight and more reps to emphasize development of muscle endurance
• two reps performed in 10sec primarily uses creatine phosphate for energy, and a set of 15 reps in 75sec attains energy from anaerobic glycolysis

Question 18

RT Overload

Answer 18

• Def: the process of gradually adding more exercise resistance than the muscles have previously encountered
• -increase in gradations of about 5%

Question 19

RT Reversibility

Answer 19

• muscles have the ability to make relatively rapid changes in size and strength, and that includes when you are not doing resistance training or you stop
• adults lose 3lbs of muscle every six years, but basic RT can add 3lbs in three months
• a client who stops RT will lost strength at about one-half the rate it was gained-for example if someone increased their leg press by 50% in 10 weeks, they will lose half of that strength in 10 weeks of no RT and all of their strength after 20weeks of no training
• therefore, its important for RT to be a lifestyle component, not a quick fix-otherwise, muscles will become smaller and weaker

Question 20

RT Diminishing returns

Answer 20

-as clients approach their genetic potential for muscle size and strength, the rate of development decreases accordingly (when client hits strength plateau, offer different exercises-involves a new neuromuscular response and motor-unit activation pattern that facilitates a period of progressive strength gains

Question 21

RT Periodization Models: Macrocycles

Answer 21

• periodization refers to a planned progression of resistance exercise that intentionally varies the training stimuli, especially with respect to intensity and volume
• overall time frame for a specific periodization program, which may cover an over all training period of six to 12 months
• The long-range goal to be attained by the end of the macrocycle is divided into short-term goals that are addressed in time segments of less duration
• It’s the Program Timeframe

Question 22

RT Periodization Models: Mesocycles

Answer 22

• a six month macrocycle may consist of two three-month mesocycles
• each of these would provide sequential goals leading to the ultimate goal of the six-month macrocycle
• They are the Specific Training Goals

Question 23

RT Periodization Models: Microcycles

Answer 23

• within the mesocycle, and they consist of 2-4 weeks in length and provide regular reinforcement for making small steps towards larger goals
• They are the Progressive Training Segments for Each Mesocycle

Question 24

RT Periodization Models: Linear vs. undulating periodization

Answer 24

Linear:provides a consistent training protocol within each microcycle and changes the training variables after each microcycle
Undulating: provides different training protocols during the microcycle in addition to changing the training variables after each microcycle

Question 25

RT Appropriate Rates of Progression: Phase 1-Stability and Mobility Training

Answer 25

- primary goal is to facilitate the development of the stability-mobility relationship within the kinetic chain 1. Begin with proximal stability within the lumbar spine 2. Move through the axial skeleton toward proximal mobility of the distal segments * these reestablish proper neuromuscular function and balance within the muscles acting at and across the joints 3. to promote extensibility and mobility at the joint, trainer should utilize a variety of flexibility methods that include static stretching, proprioceptive neuromuscular facilitation (PNF), and myofascial release 4. to improve a muscle's ability to maintain good joint position and function (endurance and strength), trainers should follow the ACE recommended general progression sequence = being with implementation of low-grade isometric contractions of the targeted muscle (with joint in good posture), followed by controlled dynamic movements that increase the muscular volume and load

Question 26

RT Appropriate Rates of Progression: Phase 2- Movement Training

Answer 26

--focuses on movement efficiency, essentially teaching clients to perform the five primary movements effectively in all three planes (bend and lift, single leg movements, pushing, pulling, rotational)

Question 27

RT Appropriate Rates of Progression: Phase 3-Load training

Answer 27

Purpose: phase of muscle force production, which can be addressed in different ways to attain specific developmental objectives= increase muscular endurance, muscular strength, and muscular hypertrophy, as well as improved body composition, movement, function, and health, stability and mobility exercises should be included in the warmup and cool down phases -Programming comparisons for general health and fitness, strength, and hypertrophy

Question 28

RT Appropriate Rates of Progression: Phase 4- Performance Training, client prerequisites for performance training

Answer 28

clients should have successfully completed phases 2 and 3, should demonstrate good postural stability, proper movement patterns, and relatively high levels of muscular strength. Must be proficient at acceleration, deceleration, and stabilization during powerful movements. Should also have a foundation of strength and joint integrity (joint mobility and stability), adequate static and dynamic balance, effective core function, anaerobic efficiency (training of anaerobic pathways), athleticism (sufficient skills to perform advanced movements), no contraindications to load-bearing, dynamic movements, no medical concerns that affect balance and motor skills

Question 29

Small-Group Training: Benefits of group participation

Answer 29

Trainer's perspective: semiprivate training provides advantages in the areas of finance, time management, and referrals Clients: lower cost per session, enhanced camaraderie among workout partners, and an opportunity to receive instruction in a small group setting from a qualified fitness professional

Question 30

Small-Group Training: Group homogeneity

Answer 30

- level of physical conditioning - fitness goals - physique - similar health history and physical ability (good for leadership of trainer because no one is the sole focus) - clients with similar fitness goals - placed with others who have social physique anxiety

Question 31

Youth strength training

Answer 31

- Benefits of strength training in youth (those who perform five basic resistance exercises twice a week for eight weeks experience five times as much strength development as matched control students (according to a study), can also enhance skeletal development, psychological health, motor skills, and sports performance - National Strength and Conditioning Association (NSCA) guidelines for youth resistance training: 1. qualified instruction and supervision 2. safe exercise environment 3. pre-training warm-up period of dynamic exercise 4. one to three sets of each resistance exercise 5. resistance that permits six to 15 reps per set 6. variety of upper and lower body strength exercises 7. resistance increases by 5-10 % increments 8. two or three non consecutive training days per week 9. post training cool down with less intense calisthenics and static stretching 10. individual training logs to monitor progress

Question 32

Older adult strength training

Answer 32

-Benefits of strength training in older adults: can add 3 pounds of lean muscle weight after 10 weeks of regular resistance exercise -Exercise precautions and guidelines for older adults: use resistance that is light that can be performed between 10-15 reps (60-70% of max resistance), don't hold breath or hold resistance in a static position (exhale during lifting movements and inhale during lowering movements), they recover more slowly, so 2 days a week of resistance, need to complete a health questionnaire, should be monitored using HR and rating of perceived exertion (RPE), ask for their feedback, give positive reinforcement

Question 33

Strength Training Equipment Options: Selectorized equipments

Answer 33

- great for beginners because they provide body support and predetermined movement patterns - weightstacks always move vertically to provide a consistent resistance force throughout the lifting and lowering actions - exercises that are well-suited to these include trunk flexion, trunk extension, trunk rotation, knee flexion, knee extension, hip adduction, and hip abduction (harder to isolate these actions with free weights)

Question 34

Strength Training Equipment Options: Cables

Answer 34

attached to weight stacks that move vertically against the force of gravity, so resistance force remains constant during all of exercise actions - require contraction of many stabilizer muscles to maintain proper posture and positioning during exercise since it permits considerable freedom of movement - exercises include tricep pulldowns, lat pulldowns, chest crossovers, and overhead chops

Question 35

Strength Training Equipment Options: Free weights

Answer 35

includes barbells: barbell squats, bench presses, and incline presses (should be performed with a spotter) dumbbell exercises

Question 36

Strength Training Equipment Options: Tubing

Answer 36

- inexpensive, requires little space for exercise performance - great for chest presses, shoulder presses, and squats

Question 37

Strength Training Equipment Options: Medicine Balls

Answer 37

available in one pound increments, used for a variety of seated, standing, and moving exercises, able to be tossed and thrown, they don't stress joint structures

Question 38

Strength Training Equipment Options: Body-weight training

Answer 38

- most practical to use - some can be performed without equipment (squats, planks, pushups) and some only require a chair (chair dips), parallel bars (bar dips), or an overhead bar (chin-ups) - most effective when you add reps rather than resistance (works well until a st exceeds 100 seconds) - one way to enhance it is to wear a weighted vest or strap on one or more weight plates by means of a rope over the hips (great for bar dips and chin ups) - other ways to vary resistance is through pushing and pulling the body at different angles (Total Gym or Gravity Power Tower, suspension training-like TRX), also used in pilates

Question 39

Health Related Consequences of Ergogenic Aids and Supplements: Protein and amino-acid supplements

Answer 39

Protein: to aid in digestion and absorption, most protein supplements are sold as hydrolysates, which are short amino acid chains of partially digested protein *Examples -whey: liquid remaining after milk, high quality that contains all of the essential amino acids (whey protein powder-11 to 15% protein and is used as an additive in many food products, whey concentrate-25 to 89% of protein, whey isolate is 90% and more protein= last two are commonly used in supplements) -proteins can be denatured, decreasing supplements' usefulness -studies have shown that whey has numerous health benefits including increased muscle hypertrophy and muscular strength (when combined with resistance training) and bone growth casein: source of white color of milk, accounts for 70-80% of milk protein, exists in a micelle, a compound similar to a soap sud that has a water averse inside and water loving outside (allows protein to provide a sustained slow release of amino acids into bloodstream that sometimes lasts for hours Amino acids: glutamine= marketed for potential to increase strength, speed recovery, decrease frequency of respiratory infections, and prevent overtraining...research has failed to find a performance enhancing benefit to glutamine supplementation

Question 40

Health Related Consequences of Ergogenic Aids and Supplements: B-Alanine (carnosine) and sodium bicarbonate

Answer 40

B and sod bi act as a pH buffer in muscle tissue, and it is believed that they can delay fatigue and enhance muscle force and power output (studies have shown that they have performance enhancing benefits, especially during high intensity activities -have few harmful side effects, though more research is needed to understand their risks and benefits

Question 41

Health Related Consequences of Ergogenic Aids and Supplements: Caffeine

Answer 41

- enhances athletic performance, sustains duration, maximizes effort at 85% VO2Max in cyclists, and quickens speed in an endurance event - perceived exertion decreases and high intensity efforts seem less taxing - nearly 70% of athletes in one study reported regular caffeine use, harmless until about 800 milligrams - benefits are stronger in nonusers than regular users - chronic caffeine use contributes to high blood pressure, high blood sugar, decreased bone density in women, jittery nerves, and sleeplessness...some withdrawal symptoms include headaches, irritability, increased fatigue, drowsiness, decreased alertness, difficulty concentrating, and decreased energy/activity levels

Question 42

Health Related Consequences of Ergogenic Aids and Supplements: Creatine

Answer 42

- effective in building muscle mass, especially when combined with intensive strength training (can boost muscle strength by about 10% when compared with resistance training alone) - limited side effects, some reports of cramping and liver metabolism, people with risk of renal dysfunction (those with diabetes, hypertension, and decreased kidney function) should not use it unless cleared by physician

Question 43

Health Related Consequences of Ergogenic Aids and Supplements: Performance-optimizing vitamins and minerals

Answer 43

- not many studies show that they provide much benefit except for folic acid for pregnant women and calcium in prevention of recurrent precancerous colon polyps - many athletes suffer from iron deficiency due to inadequate intake or excessive iron losses which can occur with exercise - athletes need iron (synthesis of hemoglobin and myoglobin, iron-protein complexes that deliver O2 from lungs to working muscles), zinc (for immune function, protein synthesis, and blood formation), Vitamin B12 (normal metabolism of nerve tissue, protein, fat, and carbohydrate), Riboflavin (energy production), Vitamin D (calcium absorption, bone growth and mineralization), calcium (blood clotting, nerve transmission, and muscle stimulation

Question 44

Health Related Consequences of Ergogenic Aids and Supplements: Anabolic-androgenic steroids and related compounds

Answer 44

anabolic: strictly prohibited, quickly and dangerously build muscle mass and strength, can cause high blood pressure, rage, gynecomastia (enlarged breasts, and decrease testicle size in men, increase testosterone facial hair, and deepening of voice in women androstenedione: can cause decreased high density lipoprotein levels and increased cardiovascular disease risk, increase risk of prostate cancer and pancreatic, baldness, and gyn in men

Question 45

Breaking Down Common Myths for RT: "Fat deposits in certain areas can be targeted with strength training via spot reduction."

Answer 45

- reducing fat is not exercise-specific-people lose fat from adipose deposit areas (genetically determined-men typically carry more fat in their abdomen and women in their hips/thighs) in the reverse order that they accumulated that fat - you can spot train muscles, not spot reduce fat-you will lose fat last in the first place where you gained it

Question 46

Breaking Down Common Myths for RT: "Women will build bulky muscles through strength training."

Answer 46

-a very small percentage of women possess the genetic potential to experience significant hypertrophy (because they are typically smaller in size, have less muscle tissue, and have lower levels of anabolic hormones)

Question 47

Breaking Down Common Myths for RT: "Individuals should use light weight and high repetitions to improve muscle tone, and heavy weights and low repetitions to increase muscle mass."

Answer 47

- first of all, genetic factors are largely responsible for individual muscular responses to resistance training - studies have shown that there are similar improvements in muscular endurance, strength, and size from high rep and low rep training - both produce similar results as long as the targeted muscles are fatigued within the anaerobic energy system (less than 90 seconds)

Question 48

Breaking Down Common Myths for RT: "At some point, people get too old to life weights."

Answer 48

- it works equally well for all ages - older muscles are very responsive to progressive resistance exercise (90 yo can add 4 pounds of muscle mass in just 14 weeks of basic and brief strength training

Question 49

Breaking Down Common Myths for RT: "Children are too young to lift weights."

Answer 49

- can significantly increase their muscular strength and physical abilities through properly designed programs of progressive resistance exercise - most effective way for youth to build bone density - never been a report of growth retardation, skeletal damage, or substantial injury - can improve cardiovascular risk profile, better body composition and weight control, stronger bones, more proficient motor-skill performance, reduced injury risk, and positive psychological outcomes

Question 50

Breaking Down Common Myths for RT: "Free weights are always better than machines."

Answer 50

- free weights does require greater activation of the joint stabilization muscles, but they both produce the same results if you push targeted muscles to fatigue in the 90s energy sys. - free weights can also require more body balance and stabilization - machines provide automatically variable resistance by means of a cam device or linkage mechanism/provides proportionately more resistance in positions where exercisers are capable of higher muscle force production and less resistance in positions of lower muscle force production - machines provide more of an ability to isolate specific muscle groups (can be hard to isolate quads, hamstrings, hip adductors, hip abductors, and erector spinae muscles with free weights) - machines reduce workout duration and risk of injury - free weight is more cost efficient, more space-efficient with the exception of multi station and cable-type machines that permit a variety of exercises on one apparatus

Question 51

Breaking Down Common Myths for RT: "After a person stops resistance training, the muscle turns to fat."

Answer 51

-its impossible-muscle and fat are separated tissues and one cannot transform the other

Question 52

Breaking Down Common Myths for RT: "Strength training is bad for the exerciser's blood pressure."

Answer 52

- straining against an immovable object can elevate blood pressure to excessive levels, so long bouts of isometric exercise are not recommended for older adults or hypertensive people - holding your breath effects this - continuous resistance training that involves continuous movement and breathing doesn't cause large increases in blood pressure (caution level is 250mmHg for SBP-but its all good) - long term effects of circuit strength training on resting blood pressure SBP and DBP in as little as 10 weeks