Deck 10: Age and Training

Question 1

The majority of strength and conditioning research is geared towards 6-18 year olds.

Answer 1

False

Question 2

The primary concern with safety and youth strength and conditioning is damage to the growth plates.

Answer 2

True

Question 3

Growth plates cause skeletal muscles to hypertrophy.

Answer 3

False

Question 4

The bulk of strength-training related injuries in youth are the results of accidents.

Question 5

Five to thirteen year olds respond to training volume and intensities just like adults.

Question 6

In a non-active population, aging has no impact on activities of daily life.

Question 7

Strength training can help to reverse the changes from aging in previously non-active older adults.

Question 8

Older individuals benefit from the same volume and intensities as 18-30 year olds.

Question 9

In masters athletes, performance as a result of the aging process declines at a constant rate.

Question 10

Strength training can completely halt and reverse the effects of aging.

Question 11

The growth plates are located:

A) In the middle long bones.
B) At the ends of long bones.
C) At only one end of the long bones.

Question 12

Peak bone mass is typically achieved between which ages?

A) 5-15
B) 16-25
C) 26-36
D) 37-45

Question 13

How many documentable growth plate injuries occur annually from strength training?

A) None
B) 1-10
C) 100
D) More than 1000

Question 14

For ages five and up, strength and conditioning has been found to be effective at:

A) Increasing strength.
B) Increasing bone mineral density.
C) Increasing vertical jump.
D) All of the above.

Question 15

Youth aged 5-13 respond best to what kind of volume and intensity:

A) 4-8 repetitions/set at 80-90% of 1-RM.
B) 1-4 repetitions per set at 90-100% of 1-RM.
C) 10-15 repetitions per set at 50-100% of 10-RM.
D) 1-5 repetitions per set at 50-100% of 10-RM.

Question 16

Which of the following is not an age-related change that negatively impacts activities of daily life?

A) Atrophy of fast-twitch muscle fibers.
B) Increase in maximal strength.
C) Reduced power.
D) Reduced stride length.

Question 17

Months of strength training in previously inactive older populations results in all of the following except:

A) Increased strength.
B) Increased stride length.
C) Increased rate of force development.
D) All of the above are results of strength training.

Question 18

According to the chapter, what is an appropriate training volume for older adults that are not athletes?

A) 1-4 repetitions/set
B) 4-8 repetitions/set
C) 8-15 repetitions/set

Question 19

Despite remaining active, masters sprinters suffer age-related declines in which of the following:

A) Stride length/frequency.
B) Velocity.
C) Vertical jump.
D) All of the above.

Question 20

Strength training results in which of the following improvements in master's sprinters?

A) Increased fast-twitch fiber area.
B) Increased strength.
C) Increased jump height.
D) All of the above.

Question 21

List concerns associated with the safety of youth participating in strength and conditioning.

Question 22

List concerns associated with the effectiveness of strength training and youth.

Question 23

List three differences between youth and adults that may impact a strength and conditioning program.

Question 24

List four beneficial changes from a strength and conditioning program in a 65+ year old population.

Question 25

List the chapter's recommendations for strength and conditioning guidelines with regards to youth and with regards to older individuals.

Question 26

List and describe concerns associated with youth strength and conditioning.

Question 27

Describe differences between youth and adults and how these impact the strength and conditioning program.

Question 28

List changes to an individual as a result of the aging process and explain how these changes impact strength and conditioning.

Question 29

Describe the impact that age has on the master's athlete, assuming they have remained active throughout their lifetime?

Question 30

Summarize the literature with regards to the efficacy and effectiveness of a strength and conditioning program for masters athletes.