Resistance Training: Programming and Progressions Flashcards
1
Q
skill-related physiological parameters
A
1) power
2) speed
3) balance
4) agility
5) coordination
6) reactivity
2
Q
health-related physiological parameters
A
1) aerobic power
2) muscular endurance
3) muscular strength
4) flexibility
5) body composition
3
Q
primary outcomes of strength training
A
1) increase in muscle fiber size
2) contractile strength
4
Q
secondary outcomes of strength training
A
1) increased tensile strength in tendons and ligaments
2) increased bone mineral density (BMD)
5
Q
average loss of muscle per decade for non-resistance training individuals
A
5 lb (2.3 kg)
6
Q
amount/percentage that muscle contributes to LBM
A
approx. 50% (little more in men, little less in women)
7
Q
main health marker improvement of weight training
A
increased insulin sensitivity which helps with type-2 diabetes
8
Q
During sleep, resting skeletal muscles are responsible for how much of the body’s caloric output?
A
> 25%
9
Q
T/F: There is a direct correlation between muscle tissue and RMR; e.g., less muscle tissue means lower RMR and more muscle tissue means higher RMR.
A
True
10
Q
The 5 pounds of muscle lost per decade equates to what percentage decrease in RMR?
A
3-8%
11
Q
What happens when less energy is required for daily metabolic function?
A
Calories that were previously used for muscle tissue are now stored as fat.
12
Q
3 body composition effects of resistance exercise
A
1) increased muscle mass
2) decreased fat mass
3) increased RMR
13
Q
T/F: Obesity increases one’s muscle strength.
A
False
lessens
14
Q
the 2 principle long-term physiological adaptations to progressive resistance exercise
A
1) increased muscular strength
2) increased muscle size (hypertrophy)
15
Q
During the first several weeks of training, strength gains are mainly attributed to what?
A
motor learning (neurological factor)
16
Q
2 main types of hypertrophy
A
1) myofibrillar hypertrophy
2) sarcoplasmic hypertrophy
17
Q
the increase in the number of myofibrils (contractile proteins) within the muscle fiber
A
myofibrillar hypertrophy
18
Q
the increase in muscle cell sarcoplasm that surrounds the myofibrils but not directly involved in contractile processes
A
sarcoplasmic hypertrophy
19
Q
the type of hypertrophy that increases the cross-sectional area (i.e., size) of the muscle
A
sarcoplasmic hypertrophy
20
Q
type of hypertrophy caused by fluid accumulation in the spaces between the cells (due to muscle contraction) and quickly diminishes after exercise
A
transient hypertrophy
21
Q
another term for transient hypertrophy
A
muscle pump
22
Q
factors that influence the development of muscular strength and size, most of which are genetically determined
A
1) hormone levels
2) gender
3) age
4) muscle-fiber type
5) muscle length
6) limb length
7) tendon insertion point
23
Q
2 hormones associated with tissue growth and development
A
1) growth hormone
2) testosterone
24
Q
T/F: Male and female muscle tissue is essentially the same with respect to strength production.
A
True
25
T/F: Individuals with relatively long muscles and short tendon attachments have a greater potential for muscle development than those with relatively short muscles and long tendon attachments.
True
26
the distance from the joint axis of rotation to the muscle-tendon insertion point
muscle force arm
27
the distance from the joint axis of rotation to the resistance application point
resistance force arm
28
the product of muscular strength and movement speed
muscular power
29
training that is most effective for increasing muscular power
medium resistance and moderate-to-fast movement speeds
30
factors/variables that can be adjusted and affect strength development
1) volume
2) intensity
3) tempo
4) rest intervals
5) frequency
31
factors and programming variables to be considered
1) a thorough needs assessment of the client
2) appropriate exercise frequency consistent with the client's goals, training experience, current conditioning level, and necessary recovery periods between sessions
3) appropriate exercises and exercise order consistent with program needs and goals, equipment availability, client experience, technique, and conditioning level
4) the exercise volume and load - sets, reps, and intensity
5) appropriate rest intervals between sets selected according to the client's needs and goals
32
T/F: Training frequency is inversely related to both training volume and training intensity.
True
33
general resistance training frequency (sessions per week) guidelines for beginners, intermediates, and advanced
- Beginner: 2-3 sessions/week
- Intermediate: 3-4 sessions/week
- Advanced: 4-7 sessions/week
34
repetition-volume calculation
volume = sets X reps
35
load-volume calculation
volume = weight X sets X reps
36
single-session training volume for general fitness
Sets: 1-2
Reps: 8-15
Rest Interval: 30-90 seconds
Intensity: varies
37
training volume for muscular endurance
Sets: 2-3
Reps: 12 and up
Rest Interval: < 30 seconds
Intensity: 60-70% 1RM
38
training volume for muscular hypertrophy
Sets: 3-6
Reps: 6-12
Rest Interval: 30-90 seconds
Intensity: 70-80% 1RM
39
training volume for muscular strength
Sets: 2-6
Reps: 6 and under
Rest Interval: 2-5 min
Intensity: 80-90% 1RM
40
training volume for power: single-effort events
Sets: 3-5
Reps: 1-2
Rest Interval: 2-5 min
Intensity: >90% 1RM
41
training volume for power: multiple-effort events
Sets: 3-5
Reps: 3-5
Rest Interval: 2-5 min
Intensity: >90% 1RM
42
T/F: As a client transitions from the preparation to the action stage of behavioral change, training volume should remain relatively low to allow for adaptation and accommodation to training stress and increased adherence to the program.
True
43
recommended movement speed for a repetition, especially for beginners
Total: 6 seconds
Concentric: 1-3 seconds
Eccentric: 2-4 seconds
44
standard means/method for improvement with body-weight exercise
progressive repetitions
45
best means/method for maximizing strength development
progressive resistance
46
T/F: There is no time limit on double-progressive protocol training.
True
47
process of gradually adding more exercise resistance than the muscles have previously encountered
overload
48
general guideline on percentage increase in resistance for overload once the top of the rep range is achieved at the current resistance weight
5%
49
A basic strength-training program can add how many pounds of muscle in 3 months?
3 pounds
50
the rate an individual will lose strength when they stop performing resistance exercise
one-half the rate that it was gained
51
The loss of strength upon cessation of resistance exercise is based on what principle?
muscle reversibility
52
the different time segments of periodized training
1) macrocycle
2) mesocycle
3) microcycle
53
the overall timeframe for a specific periodization program
macrocycle
54
typical timeframe of a macrocycle
6-12 months
55
the mid-length time frame of a periodized training program
mesocycle
56
typical timeframe of a mesocycle
2 weeks to a few months
57
the shortest timeframe in a periodized training program
microcycle
58
typical timeframe of a microcycle
1-4 weeks
59
the 2 typical types of periodization
1) linear
| 2) undulating
60
provides a consistent training protocol within each microcycle and changes the training variables after each microcycle
linear periodization
61
provides different training protocols during the microcycle in addition to changing the training variables after each microcycle
undulating periodization
62
the 5 key components of resistance-training program design (FIRST acronym)
```
Frequency
Intensity
Reps
Sets
Type
```
63
frequency of resistance-training during the movement phase (phase 2 of ACE IFT)
2-3 times/week
64
intensity of resistance-training during the movement phase (phase 2 of ACE IFT)
lower
65
repetitions of resistance-training during the movement phase (phase 2 of ACE IFT)
varies inversely with intensity
66
sets of resistance-training during the movement phase (phase 2 of ACE IFT)
can start with 1 set and gradually progress to more as needed (typically based on client's adherence and initial adaptations)
67
type of resistance-training during the movement phase (phase 2 of ACE IFT)
based on client's movement efficiency
68
T/F: Resistance increases during the movement phase of training may be more than 5% due to the motor-learning effects through facilitating muscle-fiber recruitment and contraction efficiency.
True
69
frequency of muscular endurance training during the load training phase (phase 3 of ACE IFT)
typically 2-3 times/week
70
intensity of muscular endurance training during the load training phase (phase 3 of ACE IFT)
varies inversely with amount of resistance and number of reps
71
repetitions of muscular endurance training during the load training phase (phase 3 of ACE IFT)
12-16; increase weight resistance by 5% when 16 reps is reached
72
sets of muscular endurance training during the load training phase (phase 3 of ACE IFT)
2-3 sets with 60 or less seconds of rest between
73
type of muscular endurance training during the load training phase (phase 3 of ACE IFT)
many different types, but standard machine and free-weight exercises are preferred
74
frequency of muscular strength training during the load training phase (phase 3 of ACE IFT)
2 times/week for each major muscle group; provide at least 72 hours of recovery time between exercises for the same muscle groups
75
intensity of muscular strength training during the load training phase (phase 3 of ACE IFT)
80-90% 1RM; progressively increase over the course of weeks following a periodized program
76
reps of muscular strength training during the load training phase (phase 3 of ACE IFT)
4-6
77
sets of muscular strength training during the load training phase (phase 3 of ACE IFT)
3-4
78
types of muscular strength training during the load training phase (phase 3 of ACE IFT)
many different types, but standard machine and free-weight exercises are preferred
79
frequency of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
2 times/week for each major muscle group; provide at least 72 hours of recovery time between exercises for the same muscle groups
80
intensity of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
70-80% 1RM
81
reps of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
6-12
82
sets of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
3-6
83
type of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
many different types, with an emphasis on isolation exercises
84
4 different advanced training approaches to enhance muscle hypertrophy (not all-inclusive)
1) supersets
2) compound sets
3) breakdown training
4) assisted training
85
training method that alternates exercises for opposing muscle groups with little rest between sets
supersets
86
training method that has one perform 2 or more exercises for the same muscle group in rapid succession
compound sets
87
training method that requires one to train to muscular fatigue, then immediately reduce resistance by 10-20% and perform as many additional reps as possible
breakdown training
88
training method that requires one to train to muscular fatigue, then receive manual assistance from someone else on the lifting phase (concentric) for 3-5 post-fatigue reps
assisted training
89
How much stronger is an individual on eccentric muscle actions than concentric?
40%
90
When are advanced muscle hypertrophy training techniques recommended for clients?
maintenance stage (last stage) of the behavioral change model (not the action phase)
91
client prerequisites for performance training (phase 4 of ACE IFT model)
1) foundation of strength and joint integrity (joint mobility and stability)
2) adequate static and dynamic balance
3) effective core function
4) anaerobic efficiency (training of the anaerobic pathways)
5) athleticism (sufficient skills to perform advanced movements)
6) no contraindications to load-bearing, dynamic movements
7) no medical concerns that affect balance and motor skills
92
T/F: Training with medium resistance and fast movement speeds produces the highest power output and is the most effective means for increasing muscular power.
True
93
the ability to decelerate an explosive movement and reactively couple it with acceleration
agility
94
the ability to achieve high velocity and incorporates reaction time and speed of travel over a given distance
speed
95
stretch-shortening cycle
an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
96
method of exercise that incorporates the stretch-shortening cycle
plyometrics
97
the period of time between eccentric and concentric actions
amortization phase
98
T/F: The amortization phase should be kept to a minimum to produce the greatest amount of muscular force.
True
99
How is timing an important factor in the stretch-shortening cycle?
If the concentric muscle action does not occur immediately following the pre-stretch (a prolonged amortization phase), or if the eccentric phase is too long, the stored musculotendinous energy dissipates and is lost as heat, and the reflexive potential is negated.
100
lower-body plyometric exercises (from low to high intensity)
1) jumps in place
2) single linear jumps or hops
3) multiple linear jumps or hops
4) multidirectional jumps or hops
5) hops and bounds
6) depth jumps or hops
101
movement pattern progressions for velocity training
1) linear-forward
2) lateral
3) backpedal
4) rotational
5) crossover, cutting, curving
102
prerequisites for beginning high-intensity, lower-body plyometric training
1) squat 1.5 times body weight, or
| 2) complete 5 squat reps at 60% body weight in 5 seconds
103
jumping and hopping tips
1) land softly on the midfoot and then roll forward to push off the ball of the foot
2) ensure alignment of hip, knees, and toes
3) drop hips to absorb impact forces and develop gluteal dominance
4) avoid locking out knees upon landing which leads to quad dominance and knee injury
5) engage the core musculature which stiffens the torso, protects the spine on landing, and allows for increased force transfer during the subsequent jump (concentric contraction)
6) land with the trunk inclined forward, the head up, and the torso rigid
104
frequency of plyometric training during the performance training phase (phase 4 of ACE IFT)
1-3 times/week (recommended recovery period of 48-72 hours)
105
intensity of plyometric training during the performance training phase (phase 4 of ACE IFT)
progressed from light, to moderate, to high intensity, and such progression will be affected by multiple factors
106
intensity factors related to lower-body plyometric drills
1) points of contact: single-leg > double-leg
2) speed: faster > slower
3) vertical height: higher COG > lower COG
4) body weight: more body weight > less weight body
5) exercise complexity: more complex > less complex
107
reps and sets (volume) of plyometric training during the performance training phase (phase 4 of ACE IFT)
volume is inversely related with intensity
108
what is counted as reps for lower-body plyometrics
number of foot contacts
109
plyometric volume guideline - beginners (no experience)
Low-intensity drills: 80-100
Moderate-intensity drills: 60 (100-120 total)
High-intensity drills: 40 (100-120 total)
Total includes some low-intensity drills as movement preparation.
110
plyometric volume guideline - intermediate (some experience)
Low-intensity drills: 100-150
Moderate-intensity drills: 80-100 (150-200 total)
High-intensity drills: 60-80 (150-200 total)
Total includes some low-intensity drills as movement preparation.
111
plyometric volume guideline - advanced (vast experience)
Low-intensity drills: 140-200
Moderate-intensity drills: 100-120 (180-220 total)
High-intensity drills: 80-100 (180-220 total)
Total includes some low-intensity drills as movement preparation.
112
types of lower-body plyometric training during the performance training phase (phase 4 of ACE IFT)
1) jumps in place
2) jumping jacks
3) alternating push-off (off <12 in/ 30 cm box)
4) single linear jumps
5) standing long/vertical jumps
6) single front/lateral box jumps
7) multiple jumps
8) knee tucks
9) front/lateral cone jumps
10) multidirectional jumps
11) hexagon drill
12) diagonal cone jumps
113
types of upper-body plyometric training during the performance training phase (phase 4 of ACE IFT)
1) power push-up
2) medicine ball power push-up
3) horizonal chest pass
4) supine vertical chest toss
114
body position/lean for speed drills
1) slight forward lean during the acceleration phase
| 2) transition to a more vertical position with top speed to facilitate hip and knee extension for stride length
115
head position for speed drills
relaxed, neutral position
116
arm action for speed drills
1) drive from the shoulders, not the elbows
2) short strokes (pumping actions) during the acceleration and deceleration phases
3) long strokes during top speed and sustained speed phases
4) relax the hands and maintain an open hand position
117
leg action for speed drills
1) at toe-off, kick upward explosively and directly under the buttocks while simultaneously driving the knee forward and upward until the thigh is parallel to the ground
2) the foot then swings below the knee, moving to a fully extended knee position while maintaining a dorsiflexed ankle position
118
training variables (duration and intensity) for speed and agility drills - beginners
- Duration: 15-30 seconds
| - Intensity: <70% max intensity or effort (glycolytic system)
119
training variables (duration and intensity) for speed and agility drills - intermediate
- Duration: <10 seconds
| - Intensity: >90% max intensity or effort (phosphagen system)
120
training variables for speed and agility drills - advanced
- Duration: 10-60 seconds
| - Intensity: >75-90% max intensity or effort (phosphagen and glycolytic systems)
121
compounds that act as pH buffers in muscle tissue, staving off lactic acid accumulation for longer
1) beta-alanine
| 2) sodium bicarbonate
122
number of hours caffeine causes physiological changes
up to 6 hours
123
number of minutes it takes caffeine to reach all organs of the body
40-60 minutes
124
percentage increase in strength that can possibly be attributed to creatine
10%
125
3 reasons for not taking creatine unless cleared by a medical professional
hypertension, diabetes, and decreased kidney function
126
T/F: Most studies have shown no positive correlation between vitamin supplementation and improved health, with few exceptions.
True
127
mineral responsible for synthesis of hemoglobin and myoglobin
iron
128
mineral that is important for protein synthesis, immune function, and blood formation
zinc
129
vitamin that is important for normal metabolism of nerve tissue, protein, fat, and carbohydrate
vitamin B12
130
vitamin that is essential for energy production
riboflavin (vitamin B2)
131
vitamin that is necessary for calcium absorption, bone growth, and mineralization
vitamin D
132
mineral that is important for maintaining bone structure and vitamin D metabolism, blood clotting, nerve transmission, and muscle stimulation
calcium
133
negative effects of repeated use of androstenedione supplements
1) decreased HDL levels
2) increased cardiovascular disease risk
3) increase risk of prostate cancer
4) increased risk of pancreatic cancer
5) baldness
6) gynecomastia (man boobs)
134
the precursor to testosterone and commonly referred to as a "natural alternative" to anabolic steroids
androstenedione
135
negative effects of anabolic steroids
Men:
1) high blood pressure (hypertension)
2) rage
3) gynecomastia (enlarged breast size)
4) decreased testicle size
Women:
5) increased testosterone
6) facial hair growth
7) deepening of the voice
136
similar to androstenedione, a precursor to testosterone, and doesn't appear to affect strength, lean body mass, or athletic performance
dehydroepiandrosterone (DHEA)
137
T/F: Fat deposits in certain areas of the body can be targeted with strength training via spot reduction.
False
the body loses fat in specific areas due to overall genetic factors
138
T/F: Free weights are always better than machines.
False
139
T/F: After a person stops resistance training, the muscle to turns fat.
False
What often occurs is when resistance exercise is discontinued for a significant period of time, muscle mass decreases (atrophy) and fat stores increase as a result of the lower (non-training) energy expenditure.
