10 - Resistance Training Concepts

Question 1

What is the SAID Principle?

Answer 1

Specific Adaptation to Imposed Demands. This means the body will undergo specific adaptations to the specific type of demand placed on it. For example, if an athlete trains by lifting heavy weights, the primary adaptations will support higher levels of maximal strength. If an athlete trains by lifting lighter weights for many repetitions, the primary adaptations will support higher levels of local muscle endurance.

Question 2

What is mechanical specificity?

Answer 2

Refers to the weight and movements placed on the body.

Question 3

What is neuromuscular specificity?

Answer 3

Refers to the speed of contraction and exercise selection.

Question 4

What is metabolic specificity?

Answer 4

Refers to the metabolic route needed to supply energy quickly for a specific exercise - this will be via the aerobic or anaerobic pathways.

Question 5

What is the principle of overload?

Answer 5

The principle of overload involves providing the appropriate training stimulus to elicit optimum physical, physiological, and performance adaptations. A tissue will adapt under stimulus; the tissue needs the overload or it will not adapt.

Question 6

What are some ways to apply training overload?

Answer 6

This can occur through manipulation of volume (repetitions, sets), intensity contraction velocity, muscle action, rest interval, training frequency, plane of motion, exercise selection, sensorimotor challenge, and exercise order.

Question 7

What is intramuscular coordination?

Answer 7

Intramuscular coordination is the ability of the neuromuscular system to allow optimum levels of motor unit recruitment and motor unit synchronization within a single muscle using single joint exercises (e.g., leg extensions, leg curls).

Question 8

What is intermuscular coordination?

Answer 8

Intermuscular coordination is the ability of the neuromuscular system to allow all muscles to work together using multiple joint exercises (e.g., squats, lunges).

Question 9

Which is more important: intramuscular coordination or intermuscular coordination?

Answer 9

both are equally important to gain maximal performance

Question 10

Is non-periodized or periodized training better and why?

Answer 10

Periodized resistance training programs lead to superior physical, physiological, and performance improvements when compared to a non-periodized training program.

A planned training program with progressive and systematic variation produces long term, consistent adaptations and prevents overtraining and injury

Question 11

What is a type i muscle fiber?

Answer 11

slow twitch, endurance based, slow to tire

Question 12

What is a type ii muscle fiber?

Answer 12

explosive and powerful muscle fiber, sprint base, tires quickly

Question 13

What is the General Adaptation Syndrome?

Answer 13

The Human Movement System’s ability to adapt to stresses placed upon it.

Question 14

What are the three stages to General Adaptation Syndrome?

Answer 14

• Alarm reaction
• Resistance development
• Exhaustion

Question 15

What happens during the alarm phase of the general adaptation syndrome?

Answer 15

It allows for the activation of protective processes within the body. For example, an athlete begins resistance training and places the body under the stress of increased amounts of force on the bones, joints, muscles, connective tissues, and nervous system. This creates a need for increased oxygen and blood supply to the right areas of the body, as well as an increased neural recruitment to the muscles.

Question 16

What happens during the resistance development phase of the general adaptation syndrome?

Answer 16

During the resistance development stage, the body increases its functional capacity as it adapts to the stressor (Figure 10.3). After repeated training sessions, the Human Movement System will increase its capability to efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas in the body. Once adaptation occurs, the body will require further stress to produce a new response and a higher level of performance.41

Question 17

What happens during the exhaustion phase of the general adaptation syndrome?

Answer 17

Prolonged stress or stress that is intolerable to an athlete will produce exhaustion or distress (Figure 10.3). Too much stress placed on the system can lead to performance detriments because of injury or staleness.41 The athlete in this exhaustion stage can suffer from a variety of issues that can reduce performance, such as:

• Stress fractures
• Muscle strains
• Joint and muscle pain
• Emotional fatigue

Question 18

How does connective tissues (fascia, tendon, ligaments) differ from muscles during recovery?

Answer 18

They take much longer to recover due to a lack of blood flow.

Question 19

What is Periodization?

Answer 19

Division of a training program into smaller, progressive stages.

Question 20

What is Henneman’s size principle?

Answer 20

The principle that smaller motor units are recruited before larger, more powerful motor units.

Question 21

How are motor units brought online during training?

Answer 21

First type 1 (slow twitch fibers) are used and when more force is needed, type II (fast twitch motor units) are engaged.

Question 22

What are the NASM ideal training protocols for optimal strength?

Answer 22

The optimal strength training variables required to recruit these type II fibers are: ≥85% of the 1-repetition maximum (1RM), ≤6 repetitions, 2–6 sets, and 2- to 5-minute rest periods.44

Question 23

What are the main adaptations gained from resistance training?

Answer 23

The main adaptations that occur from resistance training include stabilization, muscular endurance, hypertrophy, strength, and power.

Question 24

What can eccentric strength training be beneficial for?

Answer 24

reducing the risk of muscle and joint injuries.

Question 25

What does stabilization training focus on?

Answer 25

provide optimal dynamic joint support and maintain correct posture during all movements.

Question 26

Does stabilization training require endurance or power?

Answer 26

primarily endurance muscles

Question 27

What does muscular endurance training focus on?

Answer 27

the ability to produce and maintain force production over prolonged periods of time.

Question 28

What does hypertrophy training focus on?

Answer 28

Hypertrophy is the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension.

Question 29

What does power training focus on?

Answer 29

Power is the ability to generate the greatest possible force in the shortest amount of time. Power is also defined by the neuromuscular system’s ability to increase the rate of force production through increased motor unit activation, synchronization, and rate coding (the speed at which the motor units are activated).66

Question 30

From a physiological standpoint, what is the main cause of hypertrophy in the muscles?

Answer 30

an increase in cross-sectional area of individual muscle fibers due to an increase in myofibril protein synthesis. While hypertrophy is not externally visible for many weeks (4–8 weeks) in a beginner, research on the nature of the hypertrophic response has demonstrated that protein synthesis begins in the early stages of training, regardless of the intensity

Question 31

For hypertrophy, what are NASM’s ideal training protocols?

Answer 31

3 days/week with 3 sets of 8–12 repetitions per exercise improved muscle hypertrophy and body composition

Question 32

What does strength training focus on?

Answer 32

As external loads increase, there is a demand for greater internal tension, which, when applied in a systematic manner, leads to strength adaptation. While the muscle fibers only produce tension, the specific form of strength performance visible from training is the “sum” total of a number of mechanical and physiological factors (e.g., recruitment, hypertrophy, summation, length-tension, force-velocity, rate coding, etc.) based upon the style of training used (SAID Principle).

Because muscle operates under the control of the central nervous system, strength needs to be thought of not as a function of muscle, but as a result of activating the neuromuscular system.

Question 33

For strength training, what are NASM’s ideal training protocols?

Answer 33

training frequency of 2 days/week at an average training intensity of 85% of 1RM. Optimal volume, coded as the number of sets per muscle group per workout, was identified to be 8 sets. These findings support the need for athletes to be trained appropriately according to the OPT™ model.

Question 34

For power training, what are NASM’s ideal training protocols?

Answer 34

For strength training, what are NASM’s ideal training protocols?

Question 35

What is power?

Answer 35

The ability to generate force as quickly as possible.

Question 36

What is the formula for power?

Answer 36

Force x Speed = Power

Question 37

Describe single-set training.

Answer 37

the single-set system uses one set of each exercise. Each set usually consists of 8–12 repetitions of each exercise at a controlled tempo. It is usually recommended this system be performed 2 times/week in order to promote sufficient development and maintenance of muscle mass.

Question 38

Describe multiple-set training.

Answer 38

The multiple-set system, on the other hand, consists of performing multiple sets for each exercise. The resistance, sets, and repetitions performed can be selected according to the goals and needs of the client. Multiple-set training can be appropriate for both novice and advanced athletes.

Question 39

Describe super-set training.

Answer 39

The superset system implements a couple of exercises performed in rapid succession. This system features the use of independent subsystems with similar principles.

Traditional supersets involve the performance of two exercises for antagonistic muscles in rapid succession. For example, an athlete may perform a set of bench press followed by cable rows (chest/back). Working opposing musculature allows for better recovery before the start of another set. Conversely, compound sets involve performing two biomechanically similar, complementary exercises back-to-back. Compound sets are utilized for resistance training in Phases 2 and 5 of the OPT™ model.

Question 40

Describe HIIT training.

Answer 40

The central purpose of HIIT in resistance training is to provide a greater volume of higher-intensity exercise during a workout.73 HIIT is proven to have better metabolic adaptations than moderate-intensity, continuous training

Question 41

What is post-activation potentiation (PAP)?

Answer 41

the increase of force exerted by the muscle due to previous activation.

maximal strength exercise followed by a power exercise

Question 42

Can tri-sets be used for PAP?

Answer 42

yes.

utilizing tri-set system approach through activation, strengthening, power. An example of a tri-set system is glute activation (clams), rear-leg elevated goblet squat, and single-leg hurdle hops.

Question 43

Describe HIIT training protocols.

Answer 43

Utilizing the 4–6 30-second all-out bouts of effort (85–90% heart rate reserve) followed by 4 minutes of recovery results in 2–3 minutes of maximum effort during a 15–30 minute period

“low volume,” characterized by 1- to 4-minute bouts of exercise (60–75% heart rate reserve) with active recovery (40–50% heart rate reserve) using a 1:1 work to rest ratio that results in 10 minutes of physical exertion during a 20-minute session.

Question 44

Describe a HIIT workout using BW and conditioning equipment?

Answer 44

Perform all exercises as fast and intensely as can be controlled.

1. Burpees (squat thrust) - 30 seconds
2. Rest 4 minutes
3. Mountain climbers - 30 seconds
4. Rest 4 minutes
5. Battle ropes - 30 seconds
6. Rest 4 minutes
7. Squat jumps - 30 seconds
8. Rest 4 minutes

Perform 2 rounds for a 40 min HIIT workout.

Question 45

What is a split-routine system?

Answer 45

focus on specific body parts on different days.

• Monday—Anterior
• Tuesday—Posterior
• Wednesday—Rest
• Thursday—Anterior
• Friday—Posterior

Question 46

What is vertical loading?

Answer 46

Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.

Going through all exercises in a workout in order for the first set and then repeating x amount of times.

Question 47

What is horizontal loading?

Answer 47

Performing all sets in an exercise before moving onto the next exercise

Question 48

What is the goal of stabilization exercises?

Answer 48

Goal: These exercises are designed to improve neuromuscular efficiency and stability by performing the exercises in unstable, yet controllable environments (Figures 10.4–10.10). This form of training will prepare the neuromuscular system for the higher-intensity phases included in the Strength and Power levels of the model.

Question 49

What is the goal of strength exercises?

Answer 49

Goal: These exercises are designed to enhance prime-mover strength by performing them in more stable environments (Figures 10.11–10.17). This places more emphasis on the prime movers and allows the athlete to handle heavier loads.

Question 50

What is the goal of power exercises?

Answer 50

Goal: These exercises are designed to improve rate of force productions and overall muscular power by performing them as fast and explosively as can be controlled (Figures 10.18–10.22). Ideally, the athlete must have ample amounts of stability and strength to ensure the safety and effectiveness of these exercises.