5.20 Resistance Training Concepts Flashcards
Describes the way in which the body responds and adapts to stress (weight in resistance training)
this is considered a good form of stress - eustress
General adaptation syndrome (GAS)
eustress
stress which helps the body adapt over time and become better accustomed to resistance exercise
The GAS model outlines three stages of response to stress
Alarm reaction
Resistance development
Exhaustion
The initial reaction to a stressor.
alarm reaction stage
reaction: An initial reaction to stressor, such as fatigue, joint stiffness, or DOMS
The process by which the human body strives to maintain a relatively stable equilibrium.
homeostasis
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
progressive overload
The body increases its functional capacity to adapt to a stressor.
resistance development stage
reaction: Increased functional capacity to adapt to a stressor, such as increasing recruitment of muscle fibers
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
exhaustion stage
reaction: A prolonged intolerable stressor that produces fatigue and leads to injury or a breakdown in the system
condition in which an athlete or fitness client experiences fatigue, declining performance, and burnout. This is a chronic condition and occurs primarily because of overly aggressive training schedules; more particularly, it is a sequence of training bouts that is abruptly increased, exists for an extended period, or entails high-volume or high-intensity exercise with inadequate recovery and regeneration
overtraining syndrome
temporary condition when compared to overtraining syndrome. Like overtraining syndrome, this also involves decrements in performance, often as a result of fatigue. If not identified, it can lead to overtraining syndrome. While these terms may sound the same, the subtle difference has to do with the amount of time for performance restoration, not the type of duration of training stress
Overreaching
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the specific adaptations to imposed demands (SAID) principle.
Principle of specificity
SAID
specific
adaptation to
imposed
demands
Some types of specificity include the following:
Specificity of energy systems (anaerobic and aerobic)
Specificity of mode of training
Specificity of muscle groups and movement patterns
Posture specificity
Refers to the weight and movements placed on the body.
mechanical specificity
Refers to the weight and movements placed on the body.
mechanical specificity
example, the development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises
Refers to the speed of contraction and exercise selection.
neuromuscular specificity
ex: To develop higher levels of stability while pushing, chest exercises will need to be performed with controlled, unstable exercises and at slower speeds
Refers to the energy demand placed on the body.
metabolic specificity
ex: To develop maximal strength or power, resistance training programs require longer rest periods to replenish adenosine triphosphate (ATP), so the intensity of each exercise can remain high. Energy will be supplied primarily via the anaerobic pathways
A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body.
Adenosine triphosphate (ATP)
main adaptations that occur from resistance training include
stabilization, muscular endurance, hypertrophy, strength, and power
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
stablization
The ability to produce and maintain force production for prolonged periods of time.
muscular endurance
The enlargement of skeletal muscle fibers.
muscular hypertrophy
characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins
The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril.
myofibrils
The ability of the neuromuscular system to produce internal tension to overcome an external load.
strength
A motor neuron and all of the muscle fibers that it innervates.
motor unit
T/F: strength-focused resistance training is designed to match the characteristics of type I muscle fibers (quick-contracting, high-tension output, prone to fatigue)
false; type II
Force × Velocity
or
Work ÷ Time
ability of the neuromuscular system to produce the greatest possible force in the shortest possible time
power
Ability of muscles to exert maximal force output in a minimal amount of time.
rate of force production
most common method of measurement is
watts
Which term refers to a motor neuron and all the muscle fibers it innervates?
motor unit
Important components that specify how each exercise is to be performed; also known as exercise training variables.
acute variables
Acute variables include the following:
Repetitions Sets Training intensity Repetition tempo Rest intervals Training volume Training frequency Training duration Exercise selection Exercise order
questions a CPT must be able to answer with confidence for all clients
Which exercises are most appropriate for my client?
Which exercises are contraindicated for my client (i.e., should not be used)?
Which exercise intensities are appropriate for my client?
How many exercises are appropriate for my client?
How many sets and repetitions should my client perform?
How many days per week should my client train?
One complete movement of an exercise.
repetition
example, performing 15 repetitions of a biceps curl involves curling the weight upward for a total of 15 times
T/F: Repetitions are inversely related to the load lifted. For example, the heavier the load, the lower number of repetitions can be achieved. Repetitions can be categorized as low (1 to 5), moderate (6 to 12), and high (12+).
true
A group of consecutive repetitions.
set
True/False: There is an inverse relationship between sets, repetitions, and intensity. The individual usually performs fewer sets when performing higher repetitions at a lower intensity (lighter weight) and more sets when performing lower repetitions at a higher intensity (heavier weight).
true
An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.
training intensity (i.e., load)
what is commonly expressed as a percentage of one repetition maximum (1RM) and equates to the number of repetitions that can be performed with a given weight.
training intensity
What are the suggested acute variables for:
Training adaptation: Stabilization and muscular endurance
Moderate to high repetitions: ~12–20 or higher
Low to moderate sets: ~1–3 sets
Low to moderate training intensities: ~50–70% 1RM
What are the suggested acute variables for:
Training adaptation: muscular hypertrophy
Low to moderate repetitions: ~6–12 or higher
Moderate to high sets: ~3–6 sets
Moderate to high training intensities: ~75–85% 1RM
What are the suggested acute variables for:
Training adaptation: maximal strength
Low repetitions: ~1–5
High sets: ~4–6 sets
High training intensities: ~85–100% 1RM
What are the suggested acute variables for:
Training adaptation: power
Low to moderate repetitions: ~1–10
Moderate to high sets: ~3–6
Low training intensities: ~10% of bodyweight (when using a medicine ball) or ~30–45% (when using weights)
The speed at which each repetition is performed.
repetition tempo
T/F: A faster movement cadence is often used to stimulate muscle hypertrophy since slower controlled speeds are typically employed to develop strength and power.
false; A slower movement cadence is often used to stimulate muscle hypertrophy since faster uncontrolled speeds are typically employed to develop strength and power. Slower tempos are also used for the development of stabilization and muscular endurance.
order in which repetition tempo is listed regardless of of the way in which the exercise is performed
- eccentric
- isometric
- concentric
- isometric
T/F: Repetition tempos use the same four-numbered sequence no matter if the exercise first starts with an eccentric movement, like a squat or bench press, or a concentric movement, like a biceps curl or shoulder press.
true
The time taken to recuperate between sets.
rest interval
the ability to maintain repeated muscular contractions for a given period
Muscular endurance
What is the general rest recommendation for muscular endurance
approximately 30 to 60 seconds between sets
**sometimes difficult to maintain a given intensity when performing this type of training. In such a case, the load should be reduced to allow the appropriate repetition range to be performed for muscular endurance adaptations to occur.
what is the general rest recommendation for hypertrophy training?
have moderate to high loads with wide ranging rest periods between sets—approximately 0 to 180 seconds
if difficult to maintain, it is suggested that the fitness professional should reduce the load to allow a specific amount of repetitions to be performed.
what is the general rest recommendation for maximal strength?
Research provides insight that 3- to 5-minute rest period lengths are perhaps more effective and safer, especially when using multijoint movements (e.g., back squat, bench press, deadlift, or overhead press
what is the general rest recommendation for power?
rest interval between sets should correspond with the time needed for ATP replenishment. According to research, this rest period is approximately 4 minutes long
**b/c everyone is different, resting for 3 to 5 minutes between sets seems logical and can allow for the preservation of force and power production over multiple sets and reps
the sum of the repetitions performed in a given set during each training session multiplied by the resistance used
formula: reps × sets × weight
training volume
the product of total repetitions, sets, and load performed in a training session
exercise volume
The five components of fitness include the following:
Cardiovascular endurance Muscular strength Muscular endurance Flexibility Body composition
T/F: volume and intensity have an inverse relationship. As intensity increases, volume usually decreases. As volume increases, intensity is often reduced. This is frequently observed in variations and models of periodization.
true
describes the total number of weekly training sessions
training frequency
What is the general rest recommendation for training frequency for resistance training?
allow at least 1 day of rest between resistance training sessions that stress identical muscle groups
what is the recommended frequency for beginning/novice resistance training
2-3x per week
what is the recommended frequency for intermediate resistance training
3x per week if using total body training sessions
4x per week if using a split regimen (i.e., training different muscle groups each session)
what is the recommended frequency for advanced resistance training
4–6x per week; these individuals may perform many sessions in a single day
The amount of time of a training session.
training duration
exercise sessions typically last between 30 and 90 minutes.
The main method of exercise order is
to first arrange types of exercise in order of priority
Specifically, the client will first perform the exercises that emphasize their specific goals in the workout and then implement the less specific goals toward the end of the training session
The other method of exercise order is according to the type of exercise:
multijoint or single-joint
Multijoint, also known as compound exercises, involves engagement of large muscle mass that involves two or more primary joints.
Single-joint, also known as an assistance exercise, typically recruits smaller muscle mass and the use of single-joint exercises (e.g., bicep curls or triceps extensions). The fitness professional should have the ability to choose from a multitude of exercises, for both multijoint and single-joint exercises.
warm up set
1–2 sets at a low intensity to psychologically and physiologically prepare for the resistance training exercise
ex: one or two sets of a bench press exercise using light weights prior to increasing the load and finishing the remainder of their set; typically, 10 to 15 repetitions are enough for a warm-up set
single set system
Performing one set of each exercise
recommended that single-set workouts be performed two times per week to promote sufficient development and maintenance of muscle mass
multiple set system
Performing a multiple number of sets for each exercise
pyramid system
Increasing (or decreasing) weight with each set
light to heavy system: the individual typically performs 10 to 12 repetitions with a light load and increases the load for each following set, until the individual can perform 1 or 2 repetitions, usually in four to six sets
The heavy to light system works in the opposite direction, in which the individual warms up and then begins with a heavy load for 1 to 2 repetitions, then decreases the load and increases the repetitions for four to six sets.
superset system
Performing two exercises in rapid succession with minimal rest; typically involves sets of 8 to 12 repetitions with no rest between sets or exercises
variations:
1. performing two exercises for the same muscle group back to back (ex: bench press + push up)
2. performing two exercises back to back that involve opposing muscle groups (ex: chest/back or quads/hamstrings)
complex training
Performing a multijoint or compound exercise, with a heavy load, immediately followed by an explosive movement (e.g., a barbell squat then a vertical jump)
premise behind complex training is that the client or athlete can perform the power or plyometric exercise more explosively due to the previous heavy-load exercise - POST ACTIVATION POTENTIATION (PAP)
72 hrs recovery
drop set
Performing a set to failure, then removing a small percentage of the load and continuing with the set
giant set
Performing four or more exercises in rotation with as little rest as possible between sets
one muscle group at a time, with three or more exercises corresponding to 8 to 12 repetitions
5-15 seconds rest btween exercises and 2-5 mins between sets
For example, a chest giant set might consist of 10 repetitions of flat dumbbell chest presses, 10 repetitions of incline dumbbell presses, 10 repetitions of decline bench presses, and 10 repetitions of dumbbell pec flys.
rest pause set
Incorporating a slight pause between repetitions within a series of sets; employs moderate to heavy loading with a short rest interval, allowing clients to develop as much of a stimulus as possible in minimal time
sequence:
- Perform a set for a specific amount of repetitions.
- Set the weight down and take several deep breaths, then complete the subsequent repetitions to muscular failure.
- Complete the second step as many times as possible.
circuit training system
Performing a series of exercises, one after the other, with minimal rest
low to moderate number of sets (1–3)
moderate to high repetitions (8–20)
minimal rest periods between exercises
peripheral heart action system
A variation of circuit training that alternates upper and lower body exercises throughout the set
distributes blood flow between the upper and lower extremities, potentially improving circulation
8-20 reps per exercise
split routine system
A resistance training routine that trains different body parts on separate days; popular with body builders/athletes
vertical loading
Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.
A form of training in which strength training exercises are performed in rapid succession, starting with the upper body and working down to the lower body (i.e., total-body → chest → back → shoulders → biceps → triceps → legs)
allows max recovery to each body part
horizontal loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
**most commonly used in health club environments
drawback is higher rest periods - metabolic progression if rest periods are monitored and limited to 30 to 90 seconds between sets
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.
post-activation potentiation (PAP)
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.
Valsalva maneuver
NASM) recommends progressing resistance training in a systematic fashion, using these three steps:
(1) stabilization-focused exercises
(2) strength-focused exercises, and
(3) power-focused exercises
T/F: During the concentric phase of an exercise, the client should breathe out (exhalation), preferably through the mouth, whereas during the eccentric portion of the lift, the client should breathe in (inhalation)
true
T/F: Stabilization-focused resistance exercises should use a slow repetition tempo, a high amount of repetitions (typically 12–20), and a few sets (1–3). This form of training enhances muscular endurance, posture, and joint stability.
true
TRUE OR FALSE? Performing shoulder external rotation with tubing helps strengthen the subscapularis.
false; infraspinatus and teres major
TRUE OR FALSE? Using a rope when performing cable pushdowns may help decrease the risk of elbow pain.
true - helps you keep natural path of elbow as opposed to bar
TRUE OR FALSE? When performing the dumbbell squat exercise, the client’s feet should be positioned hip-width apart.
false; shoulder width
What muscles does the tubing (shoulder) external rotation exercise primarily target?
Infraspinatus and teres minor
Which scheme would be the most ideal to achieve stabilization and muscular endurance adaptations?
3 sets, 10 repetitions, 77% 1RM
2 sets, 20 repetitions, 50% 1RM
4 sets, 8 repetitions, 30% 1RM
5 sets, 5 repetitions, 85% 1RM
2 sets, 20 repetitions, 50% 1RM
What are the three movements performed during the ball combo II exercise?
Row, shoulder external rotation, and shoulder press
What does the standing dumbbell lateral raise primarily target?
middle deltoid; Remember: The deltoids consist of three segments, which are the anterior deltoid, the middle deltoid, and the posterior deltoid.
Which exercise is categorized as a total-body movement?
Romanian deadlift
Standing cable chest press
Push-up
Ball squat, curl to press
Ball squat, curl to press
What area of the body is most targeted during the single-leg squat to row exercise?
Posterior chain
Anterior chain
Deep cervical flexors
Intrinsic core musculature
Posterior chain
The posterior chain, which includes the hamstrings, gluteals, and back musculature, is primarily targeted during this exercise.
Which is a power-focused exercise for the back musculature?
Front medicine ball oblique throw
Medicine ball pullover throw
Medicine ball chest pass
Overhead medicine ball throw
medicine ball pullover throw
What resistance training system involves a progressive or regressive step approach that either increases or decreases weight with each set?
Multiple-set system
Superset system
Pyramid system
Complex training
Pyramid system
What is an example of an individual in the alarm reaction stage of the general adaptation syndrome?
The person is experiencing an increase in muscular hypertrophy.
The person is experiencing improvement in aerobic capacity.
The person is experiencing delayed-onset muscle soreness.
The person has suffered a metatarsal stress fracture.
The person is experiencing delayed-onset muscle soreness.
The alarm reaction stage is the initial reaction to a stressor. These reactions can include fatigue, joint stiffness, or delayed-onset muscle soreness (DOMS).
What is defined as the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training?
Muscular hypertrophy
The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of?
Metabolic specificity
Mechanical specificity
Neuromuscular specificity
Posture specificity
Mechanical specificity
this refers to the weight and movements placed on the body. Lifting light weights with many repetitions to build muscular endurance of the legs is an example of mechanical specificity.
What is the peripheral heart action system?
A variation of circuit training that alternates upper body and lower body exercises throughout the circuit
What type of resistance training exercise best describes a kettlebell bottoms-up movement?
plyometric exercise
Stabilization-focused exercise
Balance exercise
Strength-focused exercise
Stabilization-focused exercise
Stabilization-focused resistance exercises can be progressed to increase stabilization demands of the upper extremities by using unique loading patterns and specialized equipment.
