1. CHAPTER 7 DISCUSSION QUESTIONS
1) Define: strength training, activities of daily living,
sarcopenia, one repetition maximum.
2) What are some of the benefits of strength training?
3) Why do women not achieve the same amount of muscle
size as men?
4) What is the difference between muscular strength &
muscular endurance?
5) What is the difference between slow-twitch & fast-twitch
muscle fibers?
6) What does the overload principle state?
7) What is specific adaptation to imposed demand (SAID)
training?
8) What are the 5 principles involved in strength training?

2. WHAT IS STRENGTH TRAINING?
-A PROGRAM DESIGNED TO IMPROVE MUSCULAR STRENGTH
&/OR ENDURANCE THROUGH A SERIES OF PROGRESSIVE
TRAINING EXERCISES THAT OVERLOAD THE MUSCLE SYSTEM
& CAUSE PHYSIOLOGICAL DEVELOPMENT.
WHAT ARE SOME OF THE BENEFITS?
1) OPTIMAL PERFORMANCE IN DAILY ACTIVITIES
(HOUSEWORK, WALKING, RECREATIONAL ACTIVITIES)
-HEART RATE & BLOOD PRESSURE RESPONSE TO
LIFTING HEAVY OBJECTS DECREASES WHICH
REDUCES THE DEMAND ON THE CARDIOVASCULAR
SYSTEM WHEN PERFORMING ACTIVITIES (CARRYING A
CHILD, CARRYING GROCERIES, SHOVELING SNOW)
2) DECREASES RISK OF DIABETES BY HELPING CONTROL
BLOOD SUGAR
3) IMPROVES POSTURE, PERSONAL APPEARANCE, SELF-

3. WHAT IS THE MOST IMPORTANT HEALTH-RELATED COMPONENT OF
PHYSICAL FITNESS IN THE OLDER POPULATION?
-STRENGTH MAY BE THE MOST IMPORTANT HEALTH-RELATED
COMPONENT OF PHYSICAL FITNESS
WHAT IS SARCOPENIA?
-AGE-RELATED LOSS OF LEAN BODY MASS, STRENGTH, & FUNCTION
WHAT ARE ACTIVITIES OF DAILY LIVING?
-EVERYDAY BEHAVIORS THAT PEOPLE NORMALLY DO TO FUNCTION IN
LIFE (CARRY GROCERIES, DO LAUNDRY, RECREATIONAL ACTIVITIES)

4. WHAT IS THE DIFFERENCE BETWEEN MUSCULAR
STRENGTH & MUSCULAR ENDURANCE?

5. MUSCULAR STRENGTH
-THE ABILITY OF A MUSCLE TO EXERT MAXIMUM FORCE
AGAINST RESISTANCE.
-WHAT IS ONE REPITION MAXIMUM (1RM)?
-THE MAXIMUM AMOUNT OF RESISTANCE AN INDIVIDUAL IS
ABLE TO LIFT IN A SINGLE EFFORT.

6. MUSCULAR ENDURANCE
-THE ABILITY OF A MUSCLE TO EXERT SUBMAXIMAL FORCE
REPEATEDLY OVER TIME
-TYPICALLY DETERMINED BY THE NUMBER OF
REPETITIONS AN INDIVIDUAL CAN PERFORM AGAINST A
SUBMAXIMAL RESISTANCE OR BY THE LENGTH OF TIME A
GIVEN ACTION SUSTAINED
-DEPENDED UPON MUSCULAR STRENGTH: WEAK MUSCLES
CANNOT REPEAT AN ACTION SEVERAL TIMES OR SUSTAIN
IT

7. WHY DO WOMEN NOT ACHIEVE THE SAME AMOUNT OF MUSCLE SIZE
AS MEN?
-THE QUALITY OF MUSCLE IN MEN & WOMEN IS THE SAME, BUT ENDOCRINOLOGICAL
DIFFERENCES DO NOT ALLOW WOMEN TO ACHIEVE THE SAME AMOUNT OF MUSCLE
HYPERTROPHY (SIZE) AS MEN.
-MEN ALSO HAVE MORE MUSCLE FIBERS, & BECAUSE OF THE SEX-SPECIFIC MALE
HORMONES, EACH INDIVIDUAL FIBER HAS MORE POTENTIAL FOR HYPERTROPHY.
-ON AVERAGE, AFTER 6 MONTHS OF TRAINING, WOMEN CAN ACHIEVE UP TO A 50%
INCREASE IN STRENGTH BUT ONLY A 10% INCREASE IN MUSCLE SIZE.

8. WHAT ARE THE 5 PRINCIPLES INVOLVED IN STRENGTH
TRAINING?
1) MODE
2) RESISTANCE
3) SETS
4) FREQUENCY
5) VOLUME

9. MYTHS OF WOMEN’S STRENGTH TRAINING
1) WEIGHT LIFTING MAKES WOMEN BULKY
-BECAUSE TESTOSTERONE IS RESPONSIBLE FOR A MUSCLE’S BULK, IT IS
IMPOSSIBLE FOR WOMEN TO GAIN HUGE AMOUNTS OF MUSCLE MASS.
2) IF YOU STOP WORKING OUT YOUR MUSCLES WILL TURN TO FAT
-MUSCLE & FAT ARE 2 DIFFERENT TYPES OF TISSUE & ONE CANNOT BE
TURNED INTO THE OTHER. WHEN YOU STOP LIFTING WEIGHTS THE MUSCLE-
FAT RATIO RATIO CHANGES.
3) WOMEN SHOULD CONCENTRATE MORE ON CARDIO
-WOMEN NEED TO LIFT WEIGHTS IN ORDER TO PREVENT LOSS OF MUSCLE
TISSUE.
4) WOMEN SHOULD ONLY LIFT LIGHT WEIGHTS
-MUSCLE RESPONDS TO RESISTANCE & IF THE RESISTANCE IS TOO LIGHT
THERE WILL BE NO REASON FOR THE BODY TO CHANGE. WOMEN LOSE 10%
OF STRENGTH PER DECADE OF LIFE. WEIGHT TRAINING CAN SLOW THIS.

10. 1) MODE
-2 TYPES OF TRAINING METHODS ARE USED TO
IMPROVE STRENGTH
3) ISOMETRIC
4) DYNAMIC

11. 2) RESISTANCE
-AMOUNT OF WEIGHT LIFTED
-TO STIMULATE STRENGTH DEVELOPMENT THE
GENERAL RULE OF THUMB IS TO USE A
RESISTANCE OF ABOUT 80% OF THE MAXIMUM
CAPACITY (1 RM)

12. 3) SETS
-A FIXED NUMBER OF REPITITIONS
-10 SECONDS OF MAXIMAL EXERCISE NEARLY DEPLETES
THE ENERGY FROM THE MUSCLE
-ENERGY IS REPLENISHED IN ABOUT 3 MINUTES
-CIRCUIT TRAINING & SUPERSETTING

13. 4) FREQUENCY
-DEPENDED ON THE AMOUNT OF RESISTANCE, NUMBER
OF SETS PERFORMED, & PERSON’S ABILITY TO RECOVER
-TOTAL BODY WORKOUTS VS SPLIT-BODY WORKOUTS
-RECOVERY TIME

14. 5) VOLUME
-THE SUM OF ALL THE REPITIONS PERFROMED MULTIPLIED
BY THE RESISTANCES USED DURING A STRENGTH-
TRAINING SESSION FOR ALL EXERCISES PEFORMED
-4 SETS OF 10 REPS WITH 185 POUNDS (BENCH PRESS)
-4 SETS OF 10 REPS WITH 95 POUNDS (CURLS)
(4 X 10 X 185) + (4 X 10 X 95) = 7,400 + 3,800 = 11,200

15. FACTORS THAT AFFECT STRENGTH
1) NEURAL STIMULATION
2) TYPES OF MUSCLE FIBER
3) OVERLOAD
4) SPECIFICITY OF TRAINING

16. 1) NEURAL STIMULATION
MOTOR NEURONS
-NERVES CONNECTING THE CENTRAL NERVOUS SYSTEM
TO THE MUSCLE
MOTOR UNIT
-THE COMBINATION OF A MOTOR NEURON & THE MUSCLE
FIBERS THE NEURON STIMULATES TO ACTION
-MOTOR NEURON INNERVATES FEW FIBERS IN MUSCLES
THAT REQUIRE PRECISE CONTROL (EYE MUSCLES), &
MANY FIBERS IN MUSCLES THAT DO NOT PERFORM
PRECISE MOVEMENTS (QUADS)
-AS THE # OF FIBERS INNERVATED & FREQUENCY OF

17. 2) TYPES OF MUSCLE FIBER
1) SLOW-TWITCH FIBERS
MUSCLE FIBERS WITH GREATER AEROBIC POTENTIAL & SLOW
SPEED OF CONTRACTION
2) FAST-TWITCH FIBERS
MUSCLE FIBERS WITH GREATER ANAEROBIC POTENTIAL &
FAST SPEED OF CONTRACTION
-DURING MUSCULAR CONTRACTION SLOW-TWITCH FIBERS ARE
RECRUITED FIRST
-FAST-TWITCH FIBERS ARE ACTIVATED WHEN THE ACTIVITY IS
INTENSE & POWERFUL
-THE PROPORTION OF EACH ARE DETERMINED GENETICALLY
-TRAINING INCREASES THE FUNCTIONAL CAPACITY OF BOTH

19. 3) OVERLOAD
STRENGTH GAINS ARE ACHIEVED IN 2 WAYS:
3) THROUGH INCREASED ABILITY OF INDIVIDUAL MUSCLE
FIBERS TO GENERATE A STRONGER CONTRACTION
4) BY RECRUITING A GREATER PROPORTION OF THE
TOTAL AVAILABLE FIBERS FOR EACH CONTRACTION
WHAT IS THE OVERLOAD PRINCIPLE?
TRAINING CONCEPT THAT THE DEMANDS PLACED ON A
SYSTEM (CARDIORESPIRATORY OR MUSCULAR) MUST
BE INCREASED PROGRESSIVELY OVER TIME TO CAUSE
PHYSIOLOGICAL ADAPTATION (DEVELOPMENT OR
IMPROVEMENT)

20. HOW CAN YOU OVERLOAD IN SRENGTH-TRAINING?
-INCREASE RESISTANCE
-INCREASE REPITITIONS
-INCREASE/DECREASE SPEED OF REPITITION
-INCREASE/DECREASE REST INTERVAL
-INCREASE VOLUME (SUM OF REPITITIONS MULTIPLIED BY
RESISTANCE)

21. 4) SPECIFICITY OF TRAINING
-TRAINING MUST BE DONE WITH THE SPECIFIC MUSCLE
THE PERSON IS ATTEMPTING TO IMPROVE
WHAT IS SPECIFIC ADAPTATION TO IMPOSED DEMAND (SAID)
TRAINING?
STRENGTH TRAINING EXERCISES SHOULD RESEMBLE AS
CLOSELY AS POSSIBLE THE MOVEMENT PATTERNS
ENCOUNTERED IN THAT PARTICULAR ACTIVITY OR SPORT