anaerobic training systems Flashcards
methods used to strategically exploit different categories of stress to emphasize specific adaptations in strength, power, hypertrophy, or metabolic efficiency
training systems
popular training systems
negative set
priority
pyramid
superset
contrast
complex
drop set
circuit
lactate tolerance
negative set
perform exercises for __________ at the beginning of each session
deficient muscle groups or health limitations
priority system often used during the
general fitness/preparation phase of training
priority system good for
new or novice clients or those returning to exercise
the original pyramid system was used by bodybuilders to ____, but included ________ to be practical
promote hypertrophy, too many sets
half pyramids are more practical and allow for
increasing loads with decreasing rep schemes over 3-5 sets
half pyramids provide _____ stimulus
hypertrophy and strength stimulus
example half pyramid method
12x100 lb
10x115 lb
8x130 lb
6x140 lb
superset
perform one set of a given exercise immediately followed by a different exercise, with only transitional rest
superset allows for
greater total workloads
hypertrophy superset and example
combine two exercises targeting the same muscle group to stimulate greater fiber recruitment
bench press, push up
strength superset and example
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
fitness/caloric expenditure superset and example
any combination can be used as long as it is consistent with goal
tricep dips, bicep curl
tri set
add a third exercise at the end of a superset
in a tri set you must consider
potential fatigue of prime movers/stabilizers,
tri set order should reflect
mass and load involved
sample tri set: beginner
seated floor reach, body squat, side raise
sample tri set: intermediate
step up, push up, abdominal crunch
sample tri set: advanced
pull ups, lunge, body dips
contrast set
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
contrast set maximizes _____ recruitment, improves ____, and challenges ____
fast-twitch fiber, power, dynamic stability
sample contrast system
weighted bask squat ss jump squat
bench press ss medicine ball chest pass
dumbbell pull overs ss medicine ball chop rebounds
complex set
combined heavily-loaded conditioning set followed by a rest period, then a plyometric or ballistic that employs the same muscle groups
complex set rest periods can vary, generally ____ min, up to ___min
3-5, 12
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
nerves, motor units
neural excitation
combination exercises
single movements which combine two exercises into one
example of a combination exercise
lunge with rotation
combination exercises are only feasible if the
transition point between the two actions allows for continual movement from one to the other
drop/strip set system used for
hypertrophy, maximizing muscle recruitment
drop set
2-3 sets of the same exercise are commonly performed in a row
drop set examples
110lb, 12 rep, 60s rest
120 lb, 10 rep, 60s rest
130lb, 8 rep, 60s rest
130lbx8–>120lbx10–>110lb to failure
circuit training popular due to
time saving aspects, potential for high caloric expenditure, tolerable resistance levels across the whole body and relatively short workout durations
circuit training up to
up to 15 exercises are performed for a predefined time period or repetition range in sequential fashion with only transitional rest between lifts
circuit training rests
15-30 sec for novice clients
____ are the most appropriate training system to decrease ones risk for metabolic syndrome
circuits
circuit system benefits
high caloric expenditure
use of tolerable resistance
allows for effective use of time
lactate intolerance is developed by
using a group of exercise that must all be performed for a certain number of reps in the shortest time possible
lactate tolerance rest periods depend on
clients ability to recover and tolerate metabolic discomfort
sample lactate tolerance system
50 modified pull ups
80 bench push ups
80 stability ball leg curls
40 medicine ball slams
60 air squats
negative set systems popularized by
early strength athletes to maximize force output and overcome training plateaus
negative set system based on the fact that
muscles can produce more force during the eccentric phase of a movement than the concentric
negative set system: the eccentric phase is performed using ____%, followed by
110-130
spot-assisted concentric phase
using negative sets may not be appropriate for all clients due to
health-benefit ratio
negative set system may be valuable during
functional body-weight lifts; nordic hamstrings, push-ups, pull-ups
when seeking to estimate subjective intensity during training systems or otherwise, the ___ scale should be used
borg
borgs RPE scale is often used to determine
work intensities among those on medications that may alter heart rate responses
borg RPE scale
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
anaerobic training sets should be performed at an RPE
> 14
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
c
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
c
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
d
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
b
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.
contrast set
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.
lactate intolerance
True or False? Pyramids can be used for both strength and hypertrophy improvements.
true
True or False? Tri-sets are especially useful during power training programs including a combination of ballistics and plyometrics.
false
Identify at least three training systems which can be most useful for hypertrophy.
drop set
pyramids
supersets
tri sets
Identify two training systems which can be most useful for power.
contrast sets
complexes
