Test Your Knowledge, Part II: The Real Truth About Resistance Training


by Angie Miller

Angie Miller

Multi-joint exercises:

A. Train multiple joints and muscle groups at the same time

B. Are known as compound exercises

C. Both A and B

Multiple-joint exercises, also known as compound exercises, train multiple muscle groups and joints at the same time. The advantage of these exercises is that they are time efficient and they lead to great results. By performing 8-10 multi-joint exercises you can train most every muscle group, spend less time at the gym, and achieve positive changes in body composition. They are also functional, since movements that you perform in everyday life such as sitting and kneeling involve multiple muscles and joints. (C)

An example/s of a multi-joint exercise would be:

A. Squat

B. Chest Press

C. Lunge

D. All of the Above

All of these exercises are multi-joint exercises, along with an overhead press, leg press, and many more. (D)

3. Loss of muscle mass and strength with aging is called:

A. Muscle Wasting

B. Sarcopenia

C. Muscle Atrophy

Around age 30, men and women begin to lose muscle mass. Those who are inactive can lose as much as 3-5% per decade, but even those who are active will still lose some natural muscle mass. The best defense against Sarcopenia, age related muscle loss, is to perform resistance training exercises that increase muscle strength and endurance. Resistance training will significantly slow natural muscle loss. (B)

Which is an advantage of using machine weights over free weights?

A. Safe and less intimidating for beginners

B. Incorporates balance and movement patterns that resemble real life sport and activity

C. Allow your body to move past its natural range of motion

If resistance training is new to you, machines are a great place to start. They’re safe and less intimidating for beginners and they’re quick and easy to use. They also provide stability and support, and they guide you through proper range of motion. (A) See my blog titled, “MIX IT UP WITH MACHINES,” posted on January 19, 2015, for more information on this topic.

5. The acronym FITT stands for:

A. Fitness, Intensity, Training, Toning

B. Fast, Isolated, Timed, Training

C. Frequency, Intensity, Time, Type

The acronym FITT stands for Frequency, Intensity, Time, and Type. These factors help you determine how often (frequency), how hard (intensity), how long (time/duration), and what kind (type) of exercises you’ll perform to meet your goals. One factor affects the other; therefore an increase in intensity will generally require a decrease in duration. FITT principles and ACSM guidelines help you design safe, effective fitness programs to achieve the results you’re looking for. (C) See my Blog titled, “HOW DO I BUILD AN EXERCISE PROGRAM TO HELP ME ACCOMPLISH MY GOALS?” posted on July 21, 2014, for more information on designing a personalized fitness program.

 

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Angie Miller, fitness, fitness success, Healthy, tips, Weekly Blog, wellness | 0 comments
next post → ← previous post

Comments

Leave a comment

Stay in Touch

Information

210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● CustomerCare@CollageVideo.com

From Our Blog

  • Collage welcomes instructors Brook Benten & Aimee Nicotera to the shop!

    Exciting news! We're welcoming two highly qualified instructors that will help you crush your fitness goals, shake up your routine, and offer a new source of motivation!   Brook Benten, B.S. in Exercise and Sport Science from Texas State University. Masters of... read more

  • Two More Happy Yoga DVDs Coming to Collage Video

    Happy Yoga from Sarah Starr is designed to bring you the beauty of Mother Nature as you receive yoga's rejuvenating benefits, including flexibility, toning, clarity and balance. Want to learn more about Sarah? Visit her instructor profile here. These titles... read more

  • What is Callanetics? Is it for me?

    Some people swear by it. Some people have never heard of it. It’s Callanetics. Callanetics became a revolutionary method of exercise and gained international recognition for its speedy body-shaping results. Some of the noise behind Callanetics may have softened over... read more