Chapter 14: Resistance Training Programs

Question 1

Resistance Exercise

Answer 1

Strength training or weight training

Question 2

Resistance training

Answer 2

The combination of many consecutive resistance exercise sessions over time

Question 3

Specificity

Answer 3

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

Question 4

SAID principle

Answer 4

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

Question 5

Progressive overload

Answer 5

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

Question 6

Variation in training

Answer 6

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

Question 7

Periodization

Answer 7

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

Question 8

Prioritization

Answer 8

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.

Question 9

DOMS

Answer 9

Delayed onset muscle soreness.

Question 10

Delayed onset muscle soreness

Answer 10

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

Question 11

Rhabdomyolysis

Answer 11

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.

Question 12

Isotonic

Answer 12

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

Question 13

Isometrics

Answer 13

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

Question 14

Isokinetic device

Answer 14

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

Question 15

Prehabilitation

Answer 15

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

Question 16

Bilateral

Answer 16

The use of both limbs

Question 17

Unilateral

Answer 17

The use of just one limb

Question 18

Multi-joint

Answer 18

Coordinated action of two or more muscle groups and joints.

Question 19

Single Joint

Answer 19

Exercise using only one limb.

Question 20

Concentric muscle action

Answer 20

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

Question 21

Isometric muscle action

Answer 21

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

Question 22

Eccentric muscle action

Answer 22

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

Question 23

Hypertrophy phase

Answer 23

Consisting of high volume and short rest periods.

Question 24

Strength/power phase

Answer 24

Consisting of reduced volume but increased load and rest periods.

Question 25

Peaking Phase

Answer 25

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

Question 26

Recovery phase

Answer 26

Consisting of low volume and load.

Question 27

Macrocycle

Answer 27

The largest training cycle time frame.

Question 28

Mesocycle

Answer 28

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

Question 29

Microcycle

Answer 29

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.

Question 30

Traditional linear periodization

Answer 30

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

Question 31

Reverse traditional linear periodization

Answer 31

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

Question 32

Novice Status Muscular Strength: Volume

Answer 32

1 - 3 sets

Question 33

Novice Status Muscular Strength: Intensity

Answer 33

40 - 85% 1RM 8 - 12 reps

Question 34

Novice Status Muscular Strength: Rest Period

Answer 34

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

Question 35

Novice Status Muscular Strength: Frequency

Answer 35

1 - 3 days per week

Question 36

Trained Status Muscular Strength: Volume

Answer 36

multiple set programs with systematic variations in volume and intensity

Question 37

Trained Status Muscular Strength: Intensity

Answer 37

80 - 100% 1RM 1- 6 reps

Question 38

Trained Status Muscular Strength: Frequency

Answer 38

4 - 6 days per week

Question 39

Trained Status Muscular Strength: Rest Period

Answer 39

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

Question 40

Novice Status Muscular Hypertrophy: Volume

Answer 40

1 - 3 sets

Question 41

Novice Status Muscular Hypertrophy: Intensity

Answer 41

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

Question 42

Novice Status Muscular Hypertrophy: Rest Period

Answer 42

1 - 2 minutes

Question 43

Novice Status Muscular Hypertrophy: Frequency

Answer 43

2 - 3 days per week

Question 44

Intermediate Status Muscular Hypertrophy: Frequency

Answer 44

up to 4 days per week

Question 45

Trained Status Muscular Hypertrophy: Volume

Answer 45

3 - 6 sets per exercise

Question 46

Trained Status Muscular Hypertrophy: Intensity

Answer 46

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

Question 47

Trained Status Muscular Hypertrophy: Rest Period

Answer 47

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

Question 48

Trained Status Muscular Hypertrophy: Frequency

Answer 48

4 - 6 days per week

Question 49

Novice Status Muscular Power: Volume

Answer 49

1 - 3 sets per exercise

Question 50

Novice Status Muscular Power: Intensity

Answer 50

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

Question 51

Novice Status Muscular Power: Rest Period

Answer 51

2 - 3 minutes between sets of primary exercises

Question 52

Novice Status Muscular Power: Frequency

Answer 52

2 - 3 days per week

Question 53

Intermediate Status Muscular Power: Frequency

Answer 53

3 - 4 days per week

Question 54

Trained Status Muscular Power: Frequency

Answer 54

4 - 5 days per week

Question 55

Very short rest period

Answer 55

1 minute or less

Question 56

Short rest period

Answer 56

1 - 2 minutes

Question 57

Moderate rest period

Answer 57

2 - 3 minutes

Question 58

Long rest period

Answer 58

3 - 4 minutes

Question 59

Very long rest period

Answer 59

5 minutes or more

Question 60

Hypertrophy phase

Answer 60

consisting of high volume and short rest periods

Question 61

Strength/power phase

Answer 61

consisting of reduced volume but increased load and rest periods

Question 62

Peaking phase

Answer 62

consisting of low volume but high load and longer rest periods

Question 63

Recovery phase

Answer 63

consisting of low volume and load