Anaerobic resistance training Flashcards
nervous system benefits from resistance training
improved recruitment, synchronicity, firing rate and responsiveness
muscle benefits from resistance training
fat free mass
improved tissue quality
hypertrophy
connective tissue and bone benefits from resistance training
improved tissue quality
increased strength and mass
increased BMD
cardiovascular benefits from resistance training
increased capillary density
increased stroke volume
increased metabolic efficiency
enhanced vascular health
metabolic system benefits from resistance training
improved cell efficiency
mitochondria proliferation
enhanced by-product management
endocrine system benefits from resistance training
reduced catabolic activity
increased anabolic affinity (hormones & receptors)
improved insulin sensitivity
greatest effects on body composition (3)
aerobic exercise
resistance training
diet/nutrition
def: running economy
VO2 and a-VO2 at steady state submaximal running
Respiratory exchange ratio (RER)
difference between oxygen consumed and CO2 produced
used to estimate respiratory quotient at submaximal intensities
Respiratory quotient (RQ)
Difference between CO2 produced and Oxygen consumed. measured at site of tissue
Used to identify relative oxidation contribution of fat, carbohydrate and protein
goal oriented adaptation categories of resistance training
function or physical readiness anaerobic endurance Hypertrophy strength power
Resistance training emphasis on Function or general physical readiness
prepares body for more challenging stress
usually body weight used for load
Resistance training emphasis on anaerobic endurance
increasing TUT
increases musculo-metabolic efficiency
improves endurance
Resistance training emphasis on Hypertrophy
increasing protein synthesis
enhancing fiber recruitment
reduced role nervous system
exchanges maximal speed or force for stress on metabolic system
Resistance training emphasis on strength
centers upon motor unit recruitment, with factors such as force-couple efficiency, reduced restriction, and maximal joint stability
Resistance training emphasis on power
ballistic or plyometric exercise with a goal of fast-twitch fiber recruitment and nervous system proficiency
% of 1RM represented by amount of reps (12)
1=100%
2=95%
% reduces by 2.5% each increase in reps starting with 3 being 92.5% and 12 being 70%
general fitness training guidelines
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
anaerobic endurance training guidelines
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
def: dose response
degree of physiological response related to the amount or dose of a given stimulus
def: training tenure
denotes level of training and experience and individual possesses related to stress
factors that affect anaerobic endurance
exposure to long durations or resistive stress muscle strength neural efficiency aerobic efficiency glycolytic energy system efficiency
hypertrophy training guidelines
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
def: compound movements
actions involving 2 or more joints and the recruitment of large amounts of muscle groups
def: force couples
synergistic action of opposing or adjacent muscles to produce a rotational action
def: kinetic chain
relationship between adjacent body segments whereby movement at one joint produces or affects movement of another joint through the transfer of energy
def: central-peripheral stability
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
strength training guidelines
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
def: plyometrics
method of training involving repeated rapid lengthening and contracting of muscles for the purpose of increasing power
def: ballistics
actions that exhibit maximal concentric acceleration over a brief contraction time
amortization phase
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
plyometric exercise categories
depth jumps
box jumps
in-place jumps
upper/lower body rebounds
power training guidelines
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
training systems (9)
pyramid negative set priority superset contrast complex drop set circuit lactate tolerance
def; priority system
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
def; pyramid system
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
def: superset system
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
def; borg RPE scale
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.
def; contrast system
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.
def; complex system
Complex training combines a heavily-loaded conditioning set, followed by a plyometric or ballistic activity that employs the predisposed “conditioned” muscle groups.
def; volitional failure
Achieved during a set of repetitions when the muscle can no longer perform the action using correct form
def; drop set/strip set system
2-3 performances of the same exercise with only the time it takes to drop or “strip” the weight down
def; circuit system
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
def; lactate tolerance system
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
def; negative set system
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
