Resistance Training

Question 1

The 5 Acute/Exercise Variables that are components of fitness

Answer 1

Sets
Reps
Intensity
Tempo
RI

Question 2

The five components of fitness

Answer 2

Cardiovascular endurance

Muscular strength

Muscular endurance

Flexibility

Body composition

Question 3

Avoid training plateaus by strategically increasing

Answer 3

Training Volume & Intensity

Inverse relationship

Question 4

General Adaptation Syndrome

Answer 4

Describes the way in which the body responds and adapts to stress.

Question 5

Stages of GAS: Alarm reaction

Answer 5

Alarm reaction: The initial reaction. Usually fatigue, DOMS & joint stiffness. (6 to 48hrs after, DOMS is up to 72hrs)

Soreness does not properly correlate to muscle damage

The alarm stage stimulates several physiological processes (incr blood flow, o2, bone formation, neural activation, etc)

*Need progressive overload to advance to next stage

Question 6

Stages of GAS: Resistance Development

Answer 6

Resistance Development:
Physiological changes cause training adaptations that promote performance increases.

The body increases its functional capacity to adapt to a stressor.

Progressive overload makes it happen.

Question 7

Stages of GAS: Exhaustion

Answer 7

Prolonged or intolerable amounts of stress, leading to negative consequences (stress fx, strains/sprains, joint pain, emotional)

Question 8

Principle of Speficity (SAID)

Answer 8

The body’s adaptations are specific to the type of exe and muscle group involved.

Question 9

Mechanical, Neuromuscular & Metabolic specificity

Answer 9

Mechanical: weight & movements

Neuromuscular: speed of contraction

Metabolic: energy demand in terms of aerobic capacity

Question 10

Stabilization

Answer 10

The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.

Question 11

Muscular endurance

Answer 11

The body’s ability to produce & maintain force production for a prolonged period of time.

Trains Type 1. High reps/ min rest

Core muscular endurance improves stability & posture

Question 12

Muscular hypertrophy

Answer 12

Enlargement of skeletal muscle fibers. Thicken myofibrils or increase cells.

Progressively higher loads & sets

Question 13

Strength

Answer 13

The ability of the neuromuscular system to produce internal tension to overcome an external force.

Initially, motor unit recruitment is improved until it plateaus, then hypertrophy causes further strength gains.

Question 14

Power

Answer 14

The ability of the neuromuscular system to produce the greatest possible force in the shortest time.

Power = force (weight) x velocity

Also = Work / Time

Increased rate of force via:

Increasing the # of motor units activated

Improving their synchronization

Improving the speed at which they are activated

Use heavy & light loads via Super Sets

Question 15

Acute Variables w/r: Stabilization & Muscular Endurance

Answer 15

REPS: High 12-20+

SETS: Low 1-3

INTENSITY: Low to Mod. 50-70% RM

RI: 30-60s

Lower load if nec. to complete reps

Question 16

Acute Variables w/r: Hypertrophy

Answer 16

REPS: Moderate 6-12+

SETS: Mod. to High 3-6

INTENSITY: Mod. to High 75-85% RM

RI: 0-180s WIDE RANGING

Lower load if nec. to complete reps

Question 17

Acute Variables w/r: Max Strength

Answer 17

REPS: Low 1-5

SETS: High 4-6

INTENSITY: High 85-100% RM

RI: 3-5 mins

Question 18

Acute variables w/r: Power

Answer 18

REPS: Low to Mod. 1-10

SETS: Mod to High 3-6

INTENSITY: Low 10% of bodyweight when using med ball, 30-45% when using weights.

RI: 3-5 mins, as ATP replenishment takes 4 mins.

Question 19

Rep tempo stages

Answer 19

Eccentric

Isometric

Concentric

Isometric

Question 20

Training frequency recommendations: beginner/ intermediate/ advanced

Answer 20

Beginner: 2-3

Intermediate: 3 for total body, 4 for split routines

Advanced: 4-6, can do two-a-days

Question 21

RTS: Pyramid

Answer 21

Increasing or decreasing weight with each set

10-12 reps max

Question 22

RTS: Superset

Answer 22

Performing two exercises in rapid succession w/ minimal rest.

8-12 reps w/ no rest between sets or exes.

Question 23

RTS: Complex training

Answer 23

Is PLYOMETRIC TRAINING

Perform a multijoint/compound exe w/ heavy load first, followed by an explosive movement.

Based on:
Post-activation Potentiation (PAP)

Time efficient for strength & power

Question 24

RTS: Drop set

Answer 24

Perform a set to failure, then remove a small % of the load and continue w/ set.

Question 25

RTS: Rest pause

Answer 25

Incorp a slight pause between reps, then finish reps in set. Good for beginners to incr. TUT.

Question 26

RTS: Circuit Training

Answer 26

Performing a series of exe w/ minimal rest Low to mod sets 1-3 Mod to high reps 8-20 RI minimal Good for limited time & body comp

Question 27

RTS: Peripheral Heart Action

Answer 27

A variation of circuit training that alternates upper & lower body exes Mod to high reps 8-20 Integrated multi-dimensional way to improve health & body comp

Question 28

RTS: Split routine

Answer 28

Training different body parts on different days. 3 day: chest, shoulders, tri Legs Back & bi

Question 29

RTS: Vertical loading

Answer 29

Start with upper body and work down to lower body in rapid succession (total body, chest, back, shoulders, biceps, triceps, legs) Allows maximal recovery w/ min static rest time

Question 30

RTS: Horizontal loading

Answer 30

Performing all sets of an exe focusing on one body part, before moving to the next exes. Used in health clubs Drawback is rest time

Question 31

RTS: Giant Set

Answer 31

Part of the Superset paradigm, involving 4 or more exes in rapid succession. One muscle group at a time w/ 3+ exe and 8-12 reps. RI 5-15s.

Question 32

Post-Activation Potentiation (PAP)

Answer 32

The basis for Plyometric/ Complex Training. Acute muscle force generation is increased as a result of inner contractions of the muscle. Increase in muscular force is caused by the excitation of the nervous system, which was created by the heavy load lifted. Ex. Acute muscle force generation used in a squat jump is increased when inner contractions of the leg muscles are activated by a preceding heavy bbl squat. Volume dependent. Have to do 3-5 sets to stimulate NM sys.

Question 33

Valsalva maneuver

Answer 33

Expiring against a closed glottis to create additional intra-abd pressure & spinal stability

Question 34

Stabilization-Focused Training: progression

Answer 34

High reps & slow tempo progressing from bilateral to unilateral, strengthening core, local muscles, Type 1 & enhancing proprioception. Reps: 12-20 Sets: 1-3

Question 35

Strength-focused Training: goals

Answer 35

Goal is for muscle size, strength & BMD.

Question 36

Power-focused training: goals

Answer 36

Increase rate of force production (speed of muscle contraction) using ST under realistic speeds seen outside the gym.