Lecture 9 - Resistance Training Programming Flashcards
1
Q
What are 2 factors that affect muscle strength?
A
- trainable/modifiable
- not trainable/modifiable
2
Q
What is trainable/modifiable muscle strength?
A
- Size of the muscle (cross-sectional area): Caused by Hypertrophy not Hyperplasia, Fat cells use hyperplasia
- Neuromuscular efficiency – motor unit recruitment
- Overtraining – negative effects (decreases strength)
3
Q
What is not trainable/modifiable muscle strength?
A
- Total number of muscles
- Biomechanical factors: Position of tendon attachment to bone, Length-tension relationship
- Age - Peak strength gains: Males: late teens early 20’s, Females: 20’s
- Declines after this, compounded by inactivity
4
Q
What is the Strength-Hypertrophy-Endurance Continuum?
A
- suggests different loading ranges & repetition schemes are optimal for achieving specific adaptations, such as strength, muscle growth (hypertrophy), & endurance
5
Q
What are the 3 stages of the Strength-Hypertrophy-Endurance Continuum?
A
- 1RM (Strength): Synchronous Firing, Neurological
- 6-15 RM (Strength & Endurance): Hypertrophy with adequate VOLUME, Neurological & Physiological
- 25 + RM (Endurance): Asynchronous Firing, Physiological
6
Q
What are the advantages of machines?
A
- Safe & Convenient, Don’t require spotters, Does not require lifter to balance the bar, Provides variable resistance, Require less skill, Back Support (most cases)
7
Q
What are the disadvantages of machines?
A
- Limited availability
- Inappropriate for performing dynamic movements
- Allows a limited number of exercise
8
Q
What are the advantages of free weights?
A
- Allow dynamic movements, Develop control of weights, Greater variety of exercises, Widely available, Closer to daily activities
9
Q
What are the disadvantages of free weights?
A
- Not as safe
- May require spotters
- Require more skill
- Cause more blisters & calluses
10
Q
What is intensity?
A
- how hard your body is working during physical activity, measured by factors like heart rate, perceived exertion, & energy expenditure
11
Q
What is volume?
A
- the total amount of work performed, typically measured by the number of sets & repetitions (reps)
- once you find out your intensity, you can figure out volume
- volume = sets x reps x wt (RPE)
12
Q
What is velocity?
A
- the rate of change of an object’s position with respect to time, including both speed and direction
- often used to describe the movement speed of a barbell or bodyweight during an exercise
- i.e., 1 second up, 2 seconds down
13
Q
What is specificity ?
A
- to improve a particular skill or fitness component, you need to train that specific skill or component
- the body adapts most effectively to the specific types of activities & movements you perform
- is there imbalance? What needs to be changed?
14
Q
What is progression?
A
- gradually increasing the challenge of your workouts to continue making progress & adapting your body
- can involve changes in intensity, duration, type, frequency, or rest time
15
Q
What are proper rest intervals?
A
- Strength: 2-5 mins
- Hypertrophy: 1-2 mins
- Endurance: 30 secs - 1 min
- Less rest produces more anaerobic response
16
Q
What are the orders of exercise?
A
- if goal is to build muscle, resistance training should be done first
- If goal is aerobic training, do resistance training after
17
Q
What is pyramiding?
A
- gradually increase weight/resistance and decrease repetitions (or vice versa) in successive sets, mimicking the shape of a pyramid
- Benefits endurance, hypertrophy, & strength
- Provides variety & a different stimulus on the muscles
18
Q
What are compound or tri-sets?
A
- Emphasis on one muscles consecutively
- perform three exercises consecutively, targeting the same muscle group, with minimal rest between each exercise
19
Q
What is supersetting?
A
- perform two exercises back-to-back with minimal to no rest in between, often targeting opposing muscle groups
20
Q
What are split routines?
A
- a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session, allowing for focused work & adequate recovery
21
Q
What is Periodization?
A
- involves systematically varying training variables to maximize training adaptations prevent overtraining
- breaks down a training program into distinct phases, each with a specific focus & goal
22
Q
What are the 3 cycles of linear Periodization?
A
- macro-cycle
- meso-cycle
- micro-cycle
23
Q
What is the macro-cycle?
A
- the overarching, long-term training plan that outlines the entire training period, from the start of preparation to the peak performance goal
- I.e., can be broken down into an off-season, pre-season, in-season, post-season
- usually 9-12 months
24
Q
What is the meso-cycle?
A
- a training block within a larger training plan (macrocycle) that focuses on a particular training objective
- usually 3-4 months
25
What is a micro-cycle?
- the smallest unit of a training plan, usually lasting one week
- I.e., a week of HIIT training, a week of focused endurance training
- usually 1-4 weeks
26
What is training facility etiquette?
- Sharing Equipment, Clear off all load, Clean your equipment, Avoid perfumes, cologne & sprays, Personal Hygiene, “offering” unwanted advice
27
What is the 5 point body contact position?
- Head is placed firmly on the bench or back pad
- Shoulders & upper back are placed firmly & evenly on the bench or back pad
- Buttocks are placed evenly on the bench or seat
- Right/left foot flat on the floor
28
What are the 3 phases of the exercise instruction sequence?
- Recommended Exercise Instruction Sequence
- Demonstrate Exercise (Loaded)
- client demonstration (unloaded)
29
What is recommend exercise instruction sequence?
- What is the exercise?
- Name, skill required, similar task (ADL) or specific (sport), muscles in use, types of contractions & why is the client doing the exercise
30
What is demonstrating the exercise?
- 3-5 reps, body positions (moving vs. non-moving parts), movement pattern, beginning & end points of the RoM, Stabilized positions of body (e.g. back, shoulder, etc), safe & effective grips, setting axis of rotation when on machines
31
What is client demonstration?
- questions
32
What is circuit training?
- A program that increases muscular strength, muscular endurance & cardiovascular endurance all at once
- Good research results in low-rep high-resistance training
- Usually done in 10-15 stations & repeated 2-3 times creating a 20-30 minute workout
- As many repetitions as possible (40-55% 1RM) in 30 seconds, looking for fatigue
33
What is muscle toning?
- the amount of tension (or resistance to movement) in muscles
- Our muscle tone helps us to hold our bodies upright when we are sitting & standing
34
What are common lifting techniques?
- Avoid/Caution with FULL RoM under load
- Breathing minimizes Valsalva Maneuver by exhaling while weight goes up
- Speed Stay in control of the load
35
How can one start & maintain their program?
- Establish initial weight loads through trial & error
- Expect initial 2-4 week results (neural)
- Progression Phase (next 4-20 weeks): Once 15 reps reached increase weight 6-8 reps, Add 1-3 reps until 15 reps is reached and repeat
- Maintenance Phase: Must maintain intensity, 1x/week in highly trained athletes for a few months
36
What are 4 RT effects on the body?
- morphological factors
- neural factors
- biochemical factors
- any additional factors
37
What are morphological factors on the body?
- leads to several adaptations including increased muscle size (hypertrophy), changes in muscle fiber type composition, and potentially, increased muscle fiber number (hyperplasia)
38
What are neural factors on the body?
- enhance strength & power, including increased motor unit recruitment, improved firing rates, & reduced co-contraction of antagonist muscles
39
What is delayed onset muscle soreness (DOMS)?
- a sore, aching, painful feeling in the muscles after unfamiliar or unaccustomed intense exercise
- results from temporary muscle damage and inflammation, commonly triggered by eccentric exercises
40
What does DOMS do?
- Mechanical damage
- Alters the influx of Ca++
- Enzymes damage the z- discs & tropos
- This damage starts the chain of events for inflammation
- Sensation of DOMS
