Uses of Resistance Training
What type of resistance training is designed to enhance explosive strength and speed?
Power training
Name the muscle group located at the back of the thigh
Hamstrings
What are the 6 principles of training?
Progressive overload, variety, specificity, reversibility, training thresholds, warm up and cool down
What is the purpose of a warm-up before strength training?
To prepare the muscles and reduce the risk of injury
What is a common mistake in lifting technique that can lead to injury?
Poor posture or incorrect form, lifting too heavy too soon
Name a sport that primarily focuses on endurance training
What muscle is primarily responsible for extending the knee?
Quadriceps
How does overload contribute to strength development?
By progressively increasing the resistance, the muscles adapt and grow stronger
Provide a suitable warm up for leg day
What is the role of a spotter in free weight exercises?
To assist and ensure safety during lifts
List three health benefits of resistance training for the general population
Increased muscle strength, improved body composition, enhanced bone density, better metabolic health, improved mental health, and reduced risk of chronic diseases such as diabetes and heart disease
Which muscle is targeted during a bench press?
Pectoral muscles, shoulders, and arms
Explain the principle of specificity in training
Training should be relevant and appropriate to the sport or goal
Describe the concept of a split program.
Dividing the training sessions by muscle groups or specific exercises to allow for focused workouts and recovery
Describe the correct technique for a squat.
Keep the back straight, knees over the toes, and lower the body by bending the knees
Which type of resistance training focuses on improving the ability to sustain prolonged muscle contractions?
Muscular endurance training
Identify the muscle responsible for the extension of the elbow joint
Tricep
What is the significance of rest in a training program?
Rest allows muscles to recover and grow stronger
How can progress be monitored in a resistance training program?
By recording weights, repetitions, and sets over time
What are the key points to demonstrate in a biceps curl?
Maintain a stable posture, keep elbows close to the body, and lift the weight by flexing the elbow
the term used to describe muscle growth through training
hypertrophy
which location of the body are the Latissimus Dorsi found?
Back
the process of losing/reducing or reversing muscle and fitness gains once training stops.
What are super sets?
where you perform two different exercises back-to-back with little to no rest in between them, followed by a brief rest period
Name 3 important points when spotting a friend at the gym
ask how many sets they want to aim for, stand in appropriate position, ensure you can lift or support the weight they are lifting, watch them at all times, count their reps with them.