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ACSM CPT 6th Edition Study > Chapter 14: Resistance Training Programs > Flashcards

Chapter 14: Resistance Training Programs Flashcards

1
Q

Resistance Exercise

A

Strength training or weight training

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2
Q

Resistance training

A

The combination of many consecutive resistance exercise sessions over time

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3
Q

Specificity

A

Only the muscles that are trained will adapt and change in response to a given program.

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4
Q

SAID principle

A

SAID indicates that the adaptation will be specific to the demands that the exercise places on the individual.

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5
Q

Progressive overload

A

As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements.

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6
Q

Variation in training

A

No one program should be used without changing the exercise stimulus over time.

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7
Q

Periodization

A

The phasic manipulation of the training variables as a means of optimizing desired physiological outcomes while concurrently reducing the incidence of overtraining.

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8
Q

Prioritization

A

It is difficult to train for all aspects of muscular fitness. Thus, within a periodized training program, one needs to focus or prioritize the training goals for each training cycle. This technique is often used in athletics paralleling competitive season schedules.

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9
Q

DOMS

A

Delayed onset muscle soreness.

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10
Q

Delayed onset muscle soreness

A

A condition of heightened postexercise soreness that presents in the initial 24-48 hours after the exercise session and may last upward of 5-7 days

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11
Q

Rhabdomyolysis

A

A clinical pathology that is characterized by the rapid breakdown of muscle tissue resulting in high amounts of intramuscular proteins entering into the blood stream that are potentially harmful to kidneys and can cause kidney failure and sometimes death.

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12
Q

Isotonic

A

A muscular contraction in which the muscle exerts a constant tension.

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13
Q

Isometrics

A

A muscular action in which no change in the length of the muscle takes place.

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14
Q

Isokinetic device

A

Isokinetic devices allow one to maintain a maximum resistance throughout the whole ROM by controlling the speed of the movement.

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15
Q

Prehabilitation

A

Preventing initial injury by training the joints and muscles that are most susceptible to injury in an activity.

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16
Q

Bilateral

A

The use of both limbs

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17
Q

Unilateral

A

The use of just one limb

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18
Q

Multi-joint

A

Coordinated action of two or more muscle groups and joints.

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19
Q

Single Joint

A

Exercise using only one limb.

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20
Q

Concentric muscle action

A

When sufficient force is produced to overcome the external load and shorten the muscle.

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21
Q

Isometric muscle action

A

When the muscle produces force but there is no change in the length of the muscle.

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22
Q

Eccentric muscle action

A

When the production of force occurs while the muscle is lengthening.

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23
Q

Hypertrophy phase

A

Consisting of high volume and short rest periods.

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24
Q

Strength/power phase

A

Consisting of reduced volume but increased load and rest periods.

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25
Q

Peaking Phase

A

Consisting of low volume but high load and longer rest periods.

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26
Q

Recovery phase

A

Consisting of low volume and load.

27
Q

Macrocycle

A

The largest training cycle time frame.

28
Q

Mesocycle

A

The next smaller group of training cycles that make up the macrocycle, usually four to six in a year.

29
Q

Microcycle

A

The smallest component, which usual ranges in time from 1 to 4 weeks and is typically dedicated to one type of workout variable in that phase.

30
Q

Traditional linear periodization

A

A technique that follows the tenants of linear periodization for volume and strength.

31
Q

Reverse traditional linear periodization

A

A technique that follows the tenants of linear periodization for volume and strength in reverse instead.

32
Q

Novice Status Muscular Strength: Volume

A

1 - 3 sets

33
Q

Novice Status Muscular Strength: Intensity

A

40 - 85% 1RM
8 - 12 reps

34
Q

Novice Status Muscular Strength: Rest Period

A

2 - 3 min between core lifts
1 - 2 minutes for assistance exercises

35
Q

Novice Status Muscular Strength: Frequency

A

1 - 3 days per week

36
Q

Trained Status Muscular Strength: Volume

A

multiple set programs with systematic variations in volume and intensity

37
Q

Trained Status Muscular Strength: Intensity

A

80 - 100% 1RM
1- 6 reps

38
Q

Trained Status Muscular Strength: Frequency

A

4 - 6 days per week

39
Q

Trained Status Muscular Strength: Rest Period

A

2 - 3 min between core lifts
1 - 2 minutes for assistance exercises

40
Q

Novice Status Muscular Hypertrophy: Volume

A

1 - 3 sets

41
Q

Novice Status Muscular Hypertrophy: Intensity

A

30% 1RM for lower load training
or
70 - 80% 1RM
6 - 20 reps

42
Q

Novice Status Muscular Hypertrophy: Rest Period

A

1 - 2 minutes

43
Q

Novice Status Muscular Hypertrophy: Frequency

A

2 - 3 days per week

44
Q

Intermediate Status Muscular Hypertrophy: Frequency

A

up to 4 days per week

45
Q

Trained Status Muscular Hypertrophy: Volume

A

3 - 6 sets per exercise

46
Q

Trained Status Muscular Hypertrophy: Intensity

A

30% 1RM for lower loads, up to 20 reps
or
70 - 100% 1RM, 1 - 12 reps per set, more typically 6 - 12 reps,

47
Q

Trained Status Muscular Hypertrophy: Rest Period

A

2 - 3 minutes for heavy loads
1 - 2 minutes for moderate to high intensity

48
Q

Trained Status Muscular Hypertrophy: Frequency

A

4 - 6 days per week

49
Q

Novice Status Muscular Power: Volume

A

1 - 3 sets per exercise

50
Q

Novice Status Muscular Power: Intensity

A

30 - 60% for upper body
0 - 60% for lower body
3 - 6 reps to failure

51
Q

Novice Status Muscular Power: Rest Period

A

2 - 3 minutes between sets of primary exercises

52
Q

Novice Status Muscular Power: Frequency

A

2 - 3 days per week

53
Q

Intermediate Status Muscular Power: Frequency

A

3 - 4 days per week

54
Q

Trained Status Muscular Power: Frequency

A

4 - 5 days per week

55
Q

Very short rest period

A

1 minute or less

56
Q

Short rest period

A

1 - 2 minutes

57
Q

Moderate rest period

A

2 - 3 minutes

58
Q

Long rest period

A

3 - 4 minutes

59
Q

Very long rest period

A

5 minutes or more

60
Q

Hypertrophy phase

A

consisting of high volume and short rest periods

61
Q

Strength/power phase

A

consisting of reduced volume but increased load and rest periods

62
Q

Peaking phase

A

consisting of low volume but high load and longer rest periods

63
Q

Recovery phase

A

consisting of low volume and load

ACSM CPT 6th Edition Study (22 decks)

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