anaerobic training systems

Question 1

methods used to strategically exploit different categories of stress to emphasize specific adaptations in strength, power, hypertrophy, or metabolic efficiency

Answer 1

training systems

Question 2

popular training systems

Answer 2

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

Question 3

perform exercises for __________ at the beginning of each session

Answer 3

deficient muscle groups or health limitations

Question 4

priority system often used during the

Answer 4

general fitness/preparation phase of training

Question 5

priority system good for

Answer 5

new or novice clients or those returning to exercise

Question 6

the original pyramid system was used by bodybuilders to ____, but included ________ to be practical

Answer 6

promote hypertrophy, too many sets

Question 7

half pyramids are more practical and allow for

Answer 7

increasing loads with decreasing rep schemes over 3-5 sets

Question 8

half pyramids provide _____ stimulus

Answer 8

hypertrophy and strength stimulus

Question 9

example half pyramid method

Answer 9

12x100 lb
10x115 lb
8x130 lb
6x140 lb

Question 10

superset

Answer 10

perform one set of a given exercise immediately followed by a different exercise, with only transitional rest

Question 11

superset allows for

Answer 11

greater total workloads

Question 12

hypertrophy superset and example

Answer 12

combine two exercises targeting the same muscle group to stimulate greater fiber recruitment
bench press, push up

Question 13

strength superset and example

Answer 13

combined opposing muscle groups or lower and upper body exercises so that prime movers/stabilizers do not become fatigues from the initial set
back squat, seated row

Question 14

fitness/caloric expenditure superset and example

Answer 14

any combination can be used as long as it is consistent with goal
tricep dips, bicep curl

Question 15

tri set

Answer 15

add a third exercise at the end of a superset

Question 16

in a tri set you must consider

Answer 16

potential fatigue of prime movers/stabilizers,

Question 17

tri set order should reflect

Answer 17

mass and load involved

Question 18

sample tri set: beginner

Answer 18

seated floor reach, body squat, side raise

Question 19

sample tri set: intermediate

Answer 19

step up, push up, abdominal crunch

Question 20

sample tri set: advanced

Answer 20

pull ups, lunge, body dips

Question 21

contrast set

Answer 21

strength-based lift using near maximal loads performed in a controlled manner, immediately followed with a replicating movement using very low loads at maximal speeds

Question 22

contrast set maximizes _____ recruitment, improves ____, and challenges ____

Answer 22

fast-twitch fiber, power, dynamic stability

Question 23

sample contrast system

Answer 23

weighted bask squat ss jump squat
bench press ss medicine ball chest pass
dumbbell pull overs ss medicine ball chop rebounds

Question 24

complex set

Answer 24

combined heavily-loaded conditioning set followed by a rest period, then a plyometric or ballistic that employs the same muscle groups

Question 25

complex set rest periods can vary, generally ____ min, up to ___min

Answer 25

3-5, 12

Question 26

the object of the complex set is to have the heavy initial lift prime the ___ and ____ used in the second action to maximize _____ for increased power output

Answer 26

nerves, motor units
neural excitation

Question 27

combination exercises

Answer 27

single movements which combine two exercises into one

Question 28

example of a combination exercise

Answer 28

lunge with rotation

Question 29

combination exercises are only feasible if the

Answer 29

transition point between the two actions allows for continual movement from one to the other

Question 30

drop/strip set system used for

Answer 30

hypertrophy, maximizing muscle recruitment

Question 31

drop set

Answer 31

2-3 sets of the same exercise are commonly performed in a row

Question 32

drop set examples

Answer 32

110lb, 12 rep, 60s rest
120 lb, 10 rep, 60s rest
130lb, 8 rep, 60s rest
130lbx8–>120lbx10–>110lb to failure

Question 33

circuit training popular due to

Answer 33

time saving aspects, potential for high caloric expenditure, tolerable resistance levels across the whole body and relatively short workout durations

Question 34

circuit training up to

Answer 34

up to 15 exercises are performed for a predefined time period or repetition range in sequential fashion with only transitional rest between lifts

Question 35

circuit training rests

Answer 35

15-30 sec for novice clients

Question 36

____ are the most appropriate training system to decrease ones risk for metabolic syndrome

Answer 36

circuits

Question 37

circuit system benefits

Answer 37

high caloric expenditure
use of tolerable resistance
allows for effective use of time

Question 38

lactate intolerance is developed by

Answer 38

using a group of exercise that must all be performed for a certain number of reps in the shortest time possible

Question 39

lactate tolerance rest periods depend on

Answer 39

clients ability to recover and tolerate metabolic discomfort

Question 40

sample lactate tolerance system

Answer 40

50 modified pull ups
80 bench push ups
80 stability ball leg curls
40 medicine ball slams
60 air squats

Question 41

negative set systems popularized by

Answer 41

early strength athletes to maximize force output and overcome training plateaus

Question 42

negative set system based on the fact that

Answer 42

muscles can produce more force during the eccentric phase of a movement than the concentric

Question 43

negative set system: the eccentric phase is performed using ____%, followed by

Answer 43

110-130
spot-assisted concentric phase

Question 44

using negative sets may not be appropriate for all clients due to

Answer 44

health-benefit ratio

Question 45

negative set system may be valuable during

Answer 45

functional body-weight lifts; nordic hamstrings, push-ups, pull-ups

Question 46

when seeking to estimate subjective intensity during training systems or otherwise, the ___ scale should be used

Answer 46

borg

Question 47

borgs RPE scale is often used to determine

Answer 47

work intensities among those on medications that may alter heart rate responses

Question 48

borg RPE scale

Answer 48

6 rest
7 very very light
9 very light
11 fairly light
13 somewhat hard
15 hard
17 very hard
19 very very hard
20 exhaustion

Question 49

anaerobic training sets should be performed at an RPE

Answer 49

> 14

Question 50

Which of the following supersets would be most appropriate during a strength phase?
a. Bench press and push-ups
b. Lat pull-down and pull-ups
c. Back squat and seated row
d. Front squat and quadriceps extension

Answer 50

c

Question 51

Which of the following combines a heavy-loaded conditioning set followed by a plyometric or ballistic activity that employs the same muscle groups?
a. Pyramid
b. Superset
c. Complex
d. Drop set

Answer 51

c

Question 52

Which of the following is correct concerning circuits?
a. They promote relatively high caloric expenditure
b. 12-15 exercises are performed in a row with only transitional rest
c. They can allow for a total-body workout in a relatively short period of time
d. All of the above are correct

Answer 52

d

Question 53

Which of the following involves performing a lift through the eccentric phase using 110-130% of 1RM followed by a spot-assisted concentric phase?
a. Lactate tolerance circuit
b. Negative set
c. Strip set
d. Contrast set

Answer 53

b

Question 54

A ____ includes a neurological conditioning set using near maximal loads in a controlled manner, which is immediately followed with a replicating movement using low loads at very high speeds.

Answer 54

contrast set

Question 55

A _______ circuit uses a group of exercises that must all be performed for a certain number of repetitions in the shortest period of time possible.

Answer 55

lactate intolerance

Question 56

True or False? Pyramids can be used for both strength and hypertrophy improvements.

Answer 56

true

Question 57

True or False? Tri-sets are especially useful during power training programs including a combination of ballistics and plyometrics.

Answer 57

false

Question 58

Identify at least three training systems which can be most useful for hypertrophy.

Answer 58

drop set
pyramids
supersets
tri sets

Question 59

Identify two training systems which can be most useful for power.

Answer 59

contrast sets
complexes