12: Resistance Training

Question 1

where is most of the energy accounted for during properly performed size and strength training?

Answer 1

muscle glycogen and/or muscle glycogen and oxygen. It comes from whatever has already been stored in the muscles.

Question 2

Post-Workout blood glucose levels are severely reduced when training for size and strength, fasted. true or false

Answer 2

false. very little energy is taken up into the cells from blood during properly performed size and strength training.

Question 3

How many times a week should you train for general fitness and stamina?

Answer 3

two times per week

Question 4

what is the rep range and set range for general fitness and stamina?

Answer 4

12 to 15 reps for anywhere between 3 and 8 sets

Question 5

NFPT recommends what percent training weight for first and second warm-up sets?

Answer 5

40% for the first set and 50% for the second set

Question 6

what are the three Soma types and what do they mean?

Answer 6

endomorph is someone who has a hard time losing weight, mesomorph is someone who has a natural athletic build, ectomorph is someone who has a hard time gaining weight

Question 7

Best method to train a beginner and otherwise sedentary client is one that targets the _______ motor units for a period of ______ to ____weeks.

Answer 7

red, slow twitch; 4 to 6 weeks

Question 8

where is a good place to start with a beginner client that does not require calculations for one rep max?

Answer 8

have the client do an exercise a total of 29 times. if they can accomplish this then have them do the same exercise 20 times with a reasonable amount of weight

Question 9

what should the percentage resistance intensity (percent of one rep max) be for your beginner client?

Answer 9

50 to 60% resistance intensity

Question 10

there is a _______ relationship between strength and endurance.

Answer 10

inverse

Question 11

How should you have your client warm up before conducting a test for one rep max?

Answer 11

start with 5 to 10 reps of a lightweight, 40 to 60% perceived Max, 1 minute rest;
increase weight slightly for 12 to 15 reps 60 to 80% of perceived Max, 1 minute rest;
increase load 5 to 10% and perform repetitions with goal of 10

Question 12

what is the Brzycki formula for calculating one RepMax?

Answer 12

1RM = w ÷ [(1.0278) - (.0278 x r)]

Question 13

what percent of your one rep max should you lift if your goal is strength?

Answer 13

70 to 100%

Question 14

what is the percent one repmax range if your client goal is fat loss and endurance?

Answer 14

55 to 80%

Question 15

what percent of your one repmax should you be using if your client goal is general fitness?

Answer 15

60 to 70%

Question 16

what percent one rep max and rep range should you use for sedentary and beginner clients?

Answer 16

you should use the fat loss/ endurance goal type 55 to 80%, one Rep Max and 20 to 25 rep range

Question 17

what is the general rule of thumb for athletes with how much to increase volume regarding endurance and volume regarding resistance?

Answer 17

increase volume no more than 10% in a given week with endurance and not more than 10% in a given month for resistance

Question 18

what is the overloading principle?

Answer 18

gradually stressing your client’s muscles with a greater load in order to increase in strength or with a longer duration to increase time for endurance

Question 19

if a client has some joint pain doing sets of four to six reps, what should you have them do?

Answer 19

replace some sets with 12 to 15 rep range

Question 20

How should you direct your client to warm up for resistance training, especially in the four to six rep range?

Answer 20

start with a 5 to 8 minute warm-up and then use a moderate weight for as many reps as necessary to re-establish the strict form they used last time they perform the movement

Question 21

what can happen if you go beyond failure or perform too many heavy sets?

Answer 21

you may be smashing the actin and myosin making it very difficult if not impossible to repair

Question 22

what is collateral circulation?

Answer 22

circulation and tissue (blood vessels) where numerous paths exist for blood to reach it.
Usually an alternate route for blood flow when a vein or artery is blocked because of damage.

Question 23

what does the 12 to 15 rep range provide, especially when using rest pause technique?

Answer 23

optimization of building greater energy stores and/or new myofibrils

Question 24

what is the reason for doing 20 to 25 rep sets?

Answer 24

(high intensity ) to build new mitochondria/ improving the endurance capability of working muscles by increased energy stores;
(low intensity ) purposely expend as much stored glycogen as possible, maximizing fat mobilization during recovery

Question 25

what are the big four R's?

Answer 25

routine, rep range, recovery and rate of perceived exertion

Question 26

what is the most effective method of getting the same total reps in each set regardless of the rep range used?

Answer 26

extending rest time between sets

Question 27

which performance goal ranges are within the other one? general fitness or fat loss/ endurance?

Answer 27

general fitness ranges of percent 1 repmax and number of sets falls within the ranges of fat loss/ endurance goals.

Question 28

what type of split should someone seeking general fitness have each week?

Answer 28

2-Day split

Question 29

what is the muscle outcome for general fitness? Choose one: wellness/stamina or longevity/definition?

Answer 29

wellness/ stamina

Question 30

what is the purpose of massaging between light sets?

Answer 30

to remove lactic acid

Question 31

what is the purpose of mild stretching between heavy sets?

Answer 31

to allow more complete contractions in the following sets

Question 32

what are seven considerations that you should take when a client is not progressing?

Answer 32

decrease number of sets for a specific movement, increase number of days between workouts, increase total caloric intake, consider increasing protein intake, have the client take a uun test to determine client's protein needs and imbalances, check for overtraining, assess client stress

Question 33

what are three positives to antagonistic multiset training?

Answer 33

you can get extended rest and lactic acid removal, there's forced nervous system relaxation, The performance of a set for the second body part will actually draw interstitial fluid back into the vessels along with removed lactic acid from the areas around the first antagonistic body part

Question 34

when designing a circuit routine, what should it always include?

Answer 34

It should include a compound pushing movement alternated with a compound pulling movement and a compound lower body movement

Question 35

when is it best to start a client off with light dumbbells instead of barbells?

Answer 35

when the client has serious imbalances. they should start training with bands, cables, body weight and light dumbbells in a stable environment

Question 36

if a client's goals are specific to size and strength increase, should they use dumbbells or barbells at first?

Answer 36

barbells are recommended to use first

Question 37

why is it important that the setup time for a heavy set be short?

Answer 37

Time and energy is very valuable and and you don't want wasted energy taking away from the total number of reps that can be performed

Question 38

what are training straps good for?

Answer 38

they are good for not allowing the forearms to be a weak link in the chain when trying to train large target muscles like the back

Question 39

should you lock out during pressing movements in the four to six rep range?

Answer 39

no but you should go through full extension--not a locked position. this allows the weight to continue to be supported by the muscles instead of non-contractile tissue like tendons, ligaments and Bones

Question 40

why should you not recommend sets of four to six reps for any extension exercise? name two extension exercises.

Answer 40

heavy resistance in stretch position can easily result in tendon of insertion damage. tricep extensions and leg extensions

Question 41

what is the valsalva maneuver? How long should this be done? why

Answer 41

It is when you intentionally hold your breath at the point of greatest effort, especially when the weight is greater than 80% of maximum. It should not be acceptable beyond a few short seconds because it increases blood pressure and deprives the brain of oxygen.

Question 42

when should it be appropriate to use a weight training belt?

Answer 42

when lifting near maximal weight using heavy weights but not ever for functional fitness clients since the purpose is to train the core through daily activities.

Question 43

when is the only time knee wraps should be used?

Answer 43

during temporary extreme overload training, when the absolute strength of a movement is the temporary goal

Question 44

when a client is proficient at exercise, what is the suggestion that a trainer teach a client to do instead of moderate level activity? why?

Answer 44

an active warm-up circuit such as cat, camel, quadruped, cross crawl and glute Bridges. this prepares the support systems for resistance exercise by constricting blood flow to the organs and digestion and rerouting it to the muscles about to be trained

Question 45

what are the three major considerations to maintaining a healthy back?

Answer 45

strength, flexibility/mobility, and posture

Question 46

What is the antagonistic muscle of the spinal erectors?

Answer 46

rectus abdominis, the ab muscles that people refer to as the show muscles

Question 47

external obliques, internal obliques, and trans versus abdominis provide _____ and _____ as they wrap around the entire trunk in three separate layers.

Answer 47

rotation and stability

Question 48

How many motions is the back able to move?

Answer 48

six general motions: flexion, extension, lateral flexion, and rotation

Question 49

what is the most important step to maintaining a healthy back?

Answer 49

posture

Question 50

proper cure of the back involves a balance of _____ mobility, ____ stability, _____ mobility

Answer 50

thoracic mobility, lumbar stability, and hip mobility

Question 51

what are contradictions to exercise?

Answer 51

any symptoms of overexertion or injury that may indicate an underlying problem

Question 52

if a client has a history of significant cardiovascular disease, hypertension, stroke, pacemaker or taking any medications for these, you cannot train them. true or false

Answer 52

false. it is prudent to consult their physician and also discuss appropriate limitations/guidlines for their exercise program

Question 53

what are some examples of contradictions to exercise?

Answer 53

blurred vision, joint pain, dizziness, lightheadedness, nausea, rapid pulse, excessive sweating, extreme muscle soreness, cramping, chest pain