Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NCSF > Anaerobic resistance training > Flashcards

Anaerobic resistance training Flashcards

1
Q

nervous system benefits from resistance training

A

improved recruitment, synchronicity, firing rate and responsiveness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

muscle benefits from resistance training

A

fat free mass
improved tissue quality
hypertrophy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

connective tissue and bone benefits from resistance training

A

improved tissue quality
increased strength and mass
increased BMD

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

cardiovascular benefits from resistance training

A

increased capillary density
increased stroke volume
increased metabolic efficiency
enhanced vascular health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

metabolic system benefits from resistance training

A

improved cell efficiency
mitochondria proliferation
enhanced by-product management

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

endocrine system benefits from resistance training

A

reduced catabolic activity
increased anabolic affinity (hormones & receptors)
improved insulin sensitivity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

greatest effects on body composition (3)

A

aerobic exercise
resistance training
diet/nutrition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

def: running economy

A

VO2 and a-VO2 at steady state submaximal running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Respiratory exchange ratio (RER)

A

difference between oxygen consumed and CO2 produced

used to estimate respiratory quotient at submaximal intensities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Respiratory quotient (RQ)

A

Difference between CO2 produced and Oxygen consumed. measured at site of tissue
Used to identify relative oxidation contribution of fat, carbohydrate and protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

goal oriented adaptation categories of resistance training

A 
function or physical readiness
anaerobic endurance
Hypertrophy
strength
power
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Resistance training emphasis on Function or general physical readiness

A

prepares body for more challenging stress

usually body weight used for load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Resistance training emphasis on anaerobic endurance

A

increasing TUT
increases musculo-metabolic efficiency
improves endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Resistance training emphasis on Hypertrophy

A

increasing protein synthesis
enhancing fiber recruitment
reduced role nervous system
exchanges maximal speed or force for stress on metabolic system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Resistance training emphasis on strength

A

centers upon motor unit recruitment, with factors such as force-couple efficiency, reduced restriction, and maximal joint stability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Resistance training emphasis on power

A

ballistic or plyometric exercise with a goal of fast-twitch fiber recruitment and nervous system proficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

% of 1RM represented by amount of reps (12)

A

1=100%
2=95%
% reduces by 2.5% each increase in reps starting with 3 being 92.5% and 12 being 70%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

general fitness training guidelines

A 
intensity-50-70%
energy-glycolytic
frequency-3-5x/week
volume-30-36 sets/day
reps-8-20
rest-30-60 sec
mode-multiple body weight movements
endocrine-limited GH, testosterone, adrenal hormones
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

anaerobic endurance training guidelines

A 
intensity-50-70%
energy-glycolytic
frequency-3-5x/week
volume-30-45 sets/day
reps-12-25
rest-short as tolerated
mode-multiple modailty
endocrine-limited GH, epinephrine
20
Q

def: dose response

A

degree of physiological response related to the amount or dose of a given stimulus

21
Q

def: training tenure

A

denotes level of training and experience and individual possesses related to stress

22
Q

factors that affect anaerobic endurance

A 
exposure to long durations or resistive stress
muscle strength
neural efficiency
aerobic efficiency
glycolytic energy system efficiency
23
Q

hypertrophy training guidelines

A 
intensity-50-85%
energy-glycolytic
frequency-4-6x/week
volume-30-40 sets/day
reps-8-10-12
rest-30-90 sec
mode-multiple modality
endocrine-testosterone, cortisol, IGF-1, epinephrine
24
Q

def: compound movements

A

actions involving 2 or more joints and the recruitment of large amounts of muscle groups

25
Q

def: force couples

A

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

26
Q

def: kinetic chain

A

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

27
Q

def: central-peripheral stability

A

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

28
Q

strength training guidelines

A 
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
29
Q

def: plyometrics

A

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

30
Q

def: ballistics

A

actions that exhibit maximal concentric acceleration over a brief contraction time

31
Q

amortization phase

A

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

32
Q

plyometric exercise categories

A

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

33
Q

power training guidelines

A 
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
34
Q

training systems (9)

A 
pyramid
negative set
priority
superset
contrast
complex
drop set
circuit
lactate tolerance
35
Q

def; priority system

A

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

36
Q

def; pyramid system

A

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

37
Q

def: superset system

A

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

38
Q

def; borg RPE scale

A

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.

39
Q

def; contrast system

A

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.

40
Q

def; complex system

A

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

41
Q

def; volitional failure

A

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

42
Q

def; drop set/strip set system

A

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

43
Q

def; circuit system

A

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

44
Q

def; lactate tolerance system

A

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

45
Q

def; negative set system

A

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

NCSF (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions