Chapter 12: Concepts of resistance Training Flashcards Preview

ISSA CPT 10.0 Exam Prep > Chapter 12: Concepts of resistance Training > Flashcards

Flashcards in Chapter 12: Concepts of resistance Training Deck (60)
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1
Q

Relative Strength

A

The individual’s body weight in relation to the amount of resistance they can overcome and found with the following calculation: 1RM / body weight = force per unit of body weight.

2
Q

Maximum Strength

A

The ability for a muscle (or muscle group) to recruit and engage as many muscle fibers as possible.

3
Q

Starting Strength

A

The ability to recruit as many motor units as possible instantaneously at the start of a movement.

4
Q

Power

A

The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.

5
Q

Speed Strength

A

The ability of a muscle or muscle group to absorb and transmit forces quickly.

6
Q

Hypertrophy

A

An increase in muscular size as an adaptation to exercise.

7
Q

Visceral Fat

A

Fat accumulated within the abdomen and around internal organs. It has potentially negative effects on arteries, the liver, and the breakdown of sugars and fats.

8
Q

Hemoglobin A1C

A

A minor component of hemoglobin to which glucose is bound.

9
Q

High-Density Lipoprotein

A

A lipoprotein that removes cholesterol from the blood. It is sometimes considered the “good cholesterol.”

10
Q

Low-Density Lipoprotein

A

The form of lipoprotein in which cholesterol is transported in the blood. It is sometimes considered the “bad cholesterol.”

11
Q

Triglycerides

A

The main component of adipose tissue made of three fatty acids and a glycerol molecule.

12
Q

Linear Strength

A

Two or more strength variables that are directly correlated to one another.

13
Q

Nonlinear Strength

A

Two or more strength variables that are not directly correlated to one another.

14
Q

Adenosine Triphosphate

A

An energy-carrying molecule used to fuel body processes.

15
Q

Creatine Phosphate

A

A high-energy molecule stored in skeletal muscle, the myocardium, and the brain.

16
Q

Endurance Strength

A

The ability to sustain a submaximal activity for a longer duration.

17
Q

Linear Strength Endurance

A

Activity that requires a sustained, all-out maximum effort for an extended period.

18
Q

Nonlinear Strength Endurance Activity

A

An activity with intermittent activity and rest periods.

19
Q

General Exercises

A

Foundational exercises that train overall strength.

20
Q

Isolation Exercises

A

Single-joint exercises that primarily activate an individual muscle or muscle group.

21
Q

Compound Exercises

A

Multi-joint movement exercises that require the use of multiple muscles or muscle groups.

22
Q

Specific Exercises

A

Exercises that directly improve performance and functional capacity.

23
Q

Explosive Phase 1

A

eccentric

24
Q

Explosive Phase 2

A

amortization

25
Q

Explosive Phase 3

A

concentric

26
Q

Atrophy

A

The wasting away or loss of muscle tissue

27
Q

Tapering

A

A decrease in training volume or frequency to allow the body adequate rest and recovery.

28
Q

Anaerobic Exercise

A

Short-duration muscle contractions that break down glucose without using oxygen.

29
Q

Creatine

A

An organic compound that aids in the recycling of ATP in the energy systems.

30
Q

Split-Routine

A

The division of training sessions by body part or body region.

31
Q

Total training volume equation

A

Total training volume = sets x weight x reps

32
Q

One-Repetition Max

A

A single maximum-strength repetition with maximum load.

33
Q

Grip

A

Hand Placement

34
Q

Supinated grip

A

palm faces up toward the ceiling.

35
Q

Pronated grip

A

the hand or forearm is rotated, and the palm faces down or back.

36
Q

Neutral grip

A

the palms face each other (facing the body’s midline).

37
Q

Alternated grip

A

one hand grasps the bar in a supinated position, while the other grasps the bar in a pronated position.

38
Q

Hook grip

A

Gripping the thumb between the barbell and fingers.

39
Q

Open grip

A

the thumb does not wrap around the bar.

40
Q

Closed grip

A

the hand wraps fully around the bar.

41
Q

Grip strength

A

The force applied by the hand to pull or suspend a load.

42
Q

Syncope

A

Temporary loss of consciousness related to insufficient blood flow to the brain.

43
Q

Valsalva Maneuver

A

The act of forcibly exhaling with a closed windpipe, where there is no air that is exiting via the nose or mouth.

44
Q

Tempo written form

A

eccentric count : isometric hold count : concentric count : isometric hold count

45
Q

Muscular endurance tempo

A

4:0:6:0

46
Q

Hypertrophy tempo

A

3:1:3:1

47
Q

Max strength tempo

A

3:0:1:0

48
Q

Power tempo

A

Fastest controllable tempo

49
Q

Partial Reps

A

Repetitions of an exercise intentionally done with a reduced ROM.

50
Q

Functional Isometrics

A

The combination of partial repetition training and isometric holds.

51
Q

Free Weights

A

Loads that are not attached to an apparatus.

52
Q

Weight Machines

A

Pieces of equipment with fixed or a variable range of motion that uses gravity and a load to generate resistance.

53
Q

Body Weight Exercises

A

Movements performed with no additional load other than what the exerciser’s body provides.

54
Q

Single Set

A

The use of one set per exercise or muscle group.

55
Q

Multiset

A

Multiple sets per exercise or muscle group.

56
Q

Straight Sets

A

The use of the same weight for every set.

57
Q

Supersets

A

Two exercises, typically opposing muscle groups, performed back-to-back followed by a short rest.

58
Q

Drop sets

A

Technique in which a set is done until failure or fatigue, the weight is “dropped” or lowered, and the exerciser continues until another failure; can continue for several rounds.

59
Q

Ascending Pyramids

A

Lighter weights are used to start the workout, and they get progressively higher with subsequent sets.

60
Q

German Volume Training

A

A method in which 10 sets of 10 repetitions are done of an exercise with one minute of rest between sets.