What are the benefits of resistance training?

Muscular strength,Balance,Endurance, Coordination,Power,Body composition,Hypertrophy,Bone health, Physical function, Reduced morbidity

What are the resistance training modalities?

Free weights, RT machines, Body weight exercises, Bands/tubing

What muscle groups should resistance training target?

Major muscle groups (e.g., chest, shoulders, back, abdomen, hips, legs, arms); Primarily multi-joint exercises working major muscle groups, but also single-joint, and trunk stability exercises that target the torso

Why should both agonist and antagonist groups be trained?

Both agonist and antagonist groups to prevent imbalances

What order should exercises be performed in resistance training?

Multi-joint exercises with large muscle groups should be done before smaller muscle groups/single-joint exercises

How should movements be performed during resistance training?

Movements should be through full ROM

What is the recommended frequency for resistance training?

2-4x/week;

How much recovery time should occur between bouts of heavy RT that target the same muscle groups?

48-72 hours between bouts of heavy RT that target the same muscle groups

What is a consideration regarding muscle groups per session?

All muscle groups per session?

What is another programming consideration for resistance training?

Split option?

How may resistance training recommendations differ?

Average person vs. competitive athletes?

How does lower load/high reps affect training?

Lower load/high reps for endurance

How does higher load/low reps affect training?

Higher load/low reps for strength

What are ways intensity can be quantified?

% of 1-RM

What are ways intensity can be quantified?

RM each set

What are ways intensity can be quantified?

As many reps as possible (AMRAP)

What are ways intensity can be quantified?

RPE, Repetitions in reserve (RIR)

What load range should be used for optimal strength, endurance, and hypertrophy?

For optimal strength, endurance, and hypertrophy, loads should be 67-85% of 1-RM

What load range should be used for strength increases?

For strength increases, >85% of 1-RM

What are the recommended rest periods between sets for muscular endurance?

30 sec – 1 min

What are the recommended rest periods between sets for strength, endurance, and hypertrophy?

90 sec – 3 min

What are the recommended rest periods between sets for maximal strength/power?

2-5 min

What is an important programming concept in resistance training?

Periodization

What is progressive overload?

Progressive Overload

When should intensity be increased?

Increasing intensity when desired number of reps is easily attained

What is the 2-for-2 method?

2-for-2 method: increase resistance when 2 more reps more than target reps for 2 consecutive workouts

What are the recommended increases in resistance?

2.5-5% of 1-RM increases

What are ways to progressively overload resistance training?

Increasing sets

What are ways to progressively overload resistance training?

Increasing frequency

What are ways to progressively overload resistance training?

Increasing speed or ROM

What are ways to progressively overload resistance training?

Altering RT exercises

What should be considered when applying progressive overload variables?

*these are interrelated, so individual goals should be considered

What is the relationship between intensity and repetitions?

Inverse relationship between intensity & repetitions

When should exhalation and inhalation occur during resistance training?

Exhalation during concentric / inhalation during eccentric

What maneuver should be minimized during resistance training?

Minimize Valsalva maneuver

When is a spotter needed?

Spotter (when necessary)

What type of contractions are associated with soreness?

Soreness / eccentric contractions