Anaerobic resistance training Flashcards

Question

def: force couples

Answer 1

synergistic action of opposing or adjacent muscles to produce a rotational action

Answer 2

relationship between adjacent body segments whereby movement at one joint produces or affects movement of another joint through the transfer of energy

Answer 3

the ability to recruit a pattern of necessary musculature in order to maintain structural integrity of the trunk and limbs while managing internal and external forces

Answer 4

``` intensity-75-95% energy-phosphagen/glycolytic frequency-3-5x/week volume-18-30 sets/day reps-3-5 nervous/ 6-10 muscle rest-glycogen 60-90sec/phosphagen 2-5 min mode-multiple modality endocrine-testosterone, GH ```

Answer 5

method of training involving repeated rapid lengthening and contracting of muscles for the purpose of increasing power

Answer 6

actions that exhibit maximal concentric acceleration over a brief contraction time

Answer 7

transition or contact phase; constitutes the period of time between the concentric and eccentric phases of a plyometric exercise wherein the stretch-shortening cycle is exploited to maximize power production

Answer 8

depth jumps box jumps in-place jumps upper/lower body rebounds

Answer 9

``` intensity-30-50% energy-glycolytic/CP frequency-2-4x/week volume-varied by modality reps-2-5 (CP) 8-20 (glycolytic rest-30-240 sec. mode-multiple modality endocrine-testosterone, GH, epinephrine ```

Answer 10

``` pyramid negative set priority superset contrast complex drop set circuit lactate tolerance ```

Answer 11

performing exercises for deficient muscle groups at the beginning of an exercise session to ensure they receive adequate attention at times of maximal energy availability. commonly used during the general preparation or foundational phases of an exercise program

Answer 12

This system is actually only a half pyramid and works by increasing the resistance for each subsequent set as the repetitions are reduced. used often for strength training

Answer 13

has utility for endurance, hyper- trophy, strength, and power improvements perform one set of exercise immediately followed by a different exercise, with only transitional rest

Answer 14

A scale of perceived exertion ranging from 6 “no feeling of exertion” to 20 “very, very hard” developed by Dr. Gunnar Borg as a simple way to measure heart rate; multiplying the score by 10 gives an approximate heart rate for young adults.

Answer 15

system works by creating a (neurological) conditioning set, using near maximal loads in a controlled manner, immediately followed with a replicating movement of low loads at very high speeds.

Answer 16

Complex training combines a heavily-loaded conditioning set, followed by a plyometric or ballistic activity that employs the predisposed “conditioned” muscle groups.

Answer 17

Achieved during a set of repetitions when the muscle can no longer perform the action using correct form

Answer 18

2-3 performances of the same exercise with only the time it takes to drop or “strip” the weight down

Answer 19

most resistance training circuits, 12-15 exercises are performed for a predefined time period, or repetition range, before moving to the next exercise. When used for fitness training, the exercise selection commonly employs one exercise for each major muscle group. Rest periods are normally 15-30 seconds or the transitional time between exercises. The circuits may be performed continuously for a designated time period or may be done for a certain number of cycles

Answer 20

an individual’s lactate tolerance is built or tested using a group of selected exercises, each of which is assigned a number of repetitions. The training goal is to complete all repetitions of all the exercises in the shortest period of time

Answer 21

technique requires exercisers to “negatively” lift a resistance that is greater than their 1RM – usually 110%-130% of maximum – by performing a controlled eccentric movement, followed by a spot-assisted, concentric movement