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CPT > anaerobic training systems > Flashcards

anaerobic training systems Flashcards

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1
Q

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

A

training systems

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2
Q

popular training systems

A

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

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3
Q

perform exercises for __________ at the beginning of each session

A

deficient muscle groups or health limitations

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4
Q

priority system often used during the

A

general fitness/preparation phase of training

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5
Q

priority system good for

A

new or novice clients or those returning to exercise

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6
Q

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

A

promote hypertrophy, too many sets

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7
Q

half pyramids are more practical and allow for

A

increasing loads with decreasing rep schemes over 3-5 sets

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8
Q

half pyramids provide _____ stimulus

A

hypertrophy and strength stimulus

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9
Q

example half pyramid method

A

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

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10
Q

superset

A

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

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11
Q

superset allows for

A

greater total workloads

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12
Q

hypertrophy superset and example

A

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

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13
Q

strength superset and example

A

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

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14
Q

fitness/caloric expenditure superset and example

A

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

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15
Q

tri set

A

add a third exercise at the end of a superset

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16
Q

in a tri set you must consider

A

potential fatigue of prime movers/stabilizers,

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17
Q

tri set order should reflect

A

mass and load involved

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18
Q

sample tri set: beginner

A

seated floor reach, body squat, side raise

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19
Q

sample tri set: intermediate

A

step up, push up, abdominal crunch

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20
Q

sample tri set: advanced

A

pull ups, lunge, body dips

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21
Q

contrast set

A

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

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22
Q

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

A

fast-twitch fiber, power, dynamic stability

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23
Q

sample contrast system

A

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

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24
Q

complex set

A

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

25
Q

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

A

3-5, 12

26
Q

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

A

nerves, motor units
neural excitation

27
Q

combination exercises

A

single movements which combine two exercises into one

28
Q

example of a combination exercise

A

lunge with rotation

29
Q

combination exercises are only feasible if the

A

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

30
Q

drop/strip set system used for

A

hypertrophy, maximizing muscle recruitment

31
Q

drop set

A

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

32
Q

drop set examples

A

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

33
Q

circuit training popular due to

A

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

34
Q

circuit training up to

A

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

35
Q

circuit training rests

A

15-30 sec for novice clients

36
Q

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

A

circuits

37
Q

circuit system benefits

A

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

38
Q

lactate intolerance is developed by

A

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

39
Q

lactate tolerance rest periods depend on

A

clients ability to recover and tolerate metabolic discomfort

40
Q

sample lactate tolerance system

A

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

41
Q

negative set systems popularized by

A

early strength athletes to maximize force output and overcome training plateaus

42
Q

negative set system based on the fact that

A

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

43
Q

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

A

110-130
spot-assisted concentric phase

44
Q

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

A

health-benefit ratio

45
Q

negative set system may be valuable during

A

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

46
Q

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

A

borg

47
Q

borgs RPE scale is often used to determine

A

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

48
Q

borg RPE scale

A

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

49
Q

anaerobic training sets should be performed at an RPE

A

> 14

50
Q

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

A

c

51
Q

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

A

c

52
Q

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

A

d

53
Q

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

A

b

54
Q

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.

A

contrast set

55
Q

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.

A

lactate intolerance

56
Q

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

A

true

57
Q

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

A

false

58
Q

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

A

drop set
pyramids
supersets
tri sets

59
Q

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

A

contrast sets
complexes

CPT (36 decks)

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