Ch 10 Programming Resistance Flashcards
Eccentric Actions
muscle lengthening
Concentric Actions
muscle shortening
Closed kinetic chain exercise
a movement where the distal end of a limb (hands or feet) is fixed
Squats, lunges, push-ups
Open kinetic chain exercise
a movement where the distal end of a limb (hands or feet) is mobile
Bicep curl, bench press, leg extensions
muscular strength
ability to handle heavier weightloads
muscular endurance
ability to sustain function at submaximum weightloads
muscle tissue is metabolically active due to maintenance and remodeling, influencing RMR. what is the average RMR?
about 1500 calories
exercise can raise RMR by about 8% for up to three days following moderate to intense exercise. what calorie expenditure does this represent?
about 120 calories at rest per day
this would result in about 1lb weight loss per month
Explain the first steps of muscle action
the CNS transmits nerve impulses to the motor units and muscle fibers in the prime mover
In the first steps of muscle action, the first 15 seconds, what energy is resource is being used?
stored ATP and creatine phosphate
ATP-PC systems
In the first 30 seconds to 2 minutes of muscle action, what energy resource is used?
anaerobic use of glucose
produces lactic acid
After the first 2 minutes of exercise, what energy resource is used?
aerobic - glycolisis and beta-oxidation (fat metabolism)
Explain the Krebs/citric acid cycle
- Carbs, fats, and proteins break down into Acetyl-CoA
- Acetyl-CoA goes through a series of chemical reactions, releasing carbon dioxide (CO₂) as waste
- The cycle generates NADH and FADH₂, which carry high-energy electrons to the next step (Electron Transport Chain)
Explain the electron transport chain (ETC)
- happens in the mitochondria and uses oxygen to convert energy carriers (NADH & FADH₂) into ATP
- electrons passed down a chain
- energy used to pump protons (dam effect)
- oxygen final acceptor
- ATP synthase makes ATP as the built-up H⁺ flows through an enzyme
Type I muscle fibers (slow-twitch):
- endurance and sustained activity
- high aerobic capacity, slow contraction speed, fatigue-resistant, and more mitochondria for energy production
- primarily aerobic metabolism
Type II muscle fibers (fast-twitch):
- short bursts of power and strength
- quick to contract, tire more easily, and have fewer mitochondria
- Type IIa (moderate endurance and power) and * Type IIb (high power, quick fatigue)
- primarily anaerobic metabolism
What level of resistance and speed of movement produce highest power output?
moderate resistance, moderate-to-fast movement
The American College of Sports Medicine recommends exercising major muscle groups how many times per week?
two
this might require circuit style training in a two day a week training schedule
How often should a beginner do weight training?
2-3 days a week depending more on available time and preference
What are supersets?
Performing two exercises back-to-back with no rest in between.
Antagonistic Superset: Pairing exercises that work opposing muscle groups (e.g., biceps and triceps).
Agonistic Superset: Pairing exercises for the same muscle group (e.g., two chest exercises).
What are compound sets?
Similar to supersets, but specifically involves performing two exercises for the same muscle group with no rest in between (e.g., bench press followed by push-ups for chest).
Suggested training volume and rest intervals for stated goal
General muscular fitness
1-2x8-15
rest 30-90sec
Suggested training volume and rest intervals for stated goal
Muscular endurance
2-3x>12
rest <30sec
Suggested training volume and rest intervals for stated goal
muscular hypertrophy
3-6x6-12
rest 30-90sec
Suggested training volume and rest intervals for stated goal
muscular strength
2-6x<6
rest 2-5mins (full recovery)
Suggested training volume and rest intervals for stated goal
Power
3-5x1-2
or
3-5x3-5
rest 2-5min (full recovery)
When a plateau is hit, what components should be returned to in order to elicit new adaptive responses?
- frequency
- intensity
- time (timing of movements, sets/reps)
- type (variant of exercises to hit a different part of muscle)
Overload should progress by how much in resistance training?
about 5%
progress when 12 reps or 90seconds of work can be comfortably reached
Explain periodization and its benefits to training efficiency
Macrocycle: The long-term training plan (usually a year).
Mesocycle: Medium-term phases within the macrocycle (e.g., 4-12 weeks), each with specific goals.
Microcycle: Short-term periods within a mesocycle (usually a week) that focus on specific training loads or recovery.
by varying the demands, stimulation is ensured to help prevent plateau
Describe the purpose of Stability and Mobility Training
These stages set up your body for strength training by improving movement quality, posture, and joint function, allowing you to progress to more intense exercises while minimizing risk.
Describe the purpose of movement training
movement training refines the way your body moves. it ensures you’re performing exercises with correct form to maximize effectiveness and minimize injury risk.
primary movements
bend and lift/squat
Example: Bodyweight squats, goblet squats, or barbell squats.
Function: Used in activities like sitting, standing, and lifting from the ground.
primary movements
hinging
Example: Deadlifts, kettlebell swings, or hip thrusts.
Function: Involves bending at the hips, crucial for picking things up from the ground and other activities requiring hip extension.
primary movements
pushing
Example: Push-ups, bench press, or overhead press.
Function: Movements where you push a weight or resistance away from your body, like pushing a door open or pushing a cart.
primary movements
pulling
Example: Pull-ups, rows (barbell, dumbbell, or cable), or lat pulldowns.
Function: Movements where you pull a weight or resistance towards your body, like pulling yourself up or opening a drawer.
primary movements
rotation
Example: Russian twists, cable woodchoppers, or medicine ball rotations.
Function: Involves twisting the torso, used in movements like swinging, throwing, or turning.
Describe the purpose of load training
the stage where you begin to progressively increase the intensity of your exercises by adding resistance (weight, bands, or external loads). This phase focuses on building strength, hypertrophy (muscle growth), and endurance
Explain breakdown training
focuses on pushing past failure by reducing the load and continuing to perform more reps.
This method helps fully exhaust the muscle fibers by taking them beyond normal fatigue and forcing the muscle to adapt by recruiting more fibers as the set progresses.
advanced training technique
Explain assisted training
uses external help (a partner, machine, or device) to allow you to perform more reps or heavier lifts than you could on your own.
The assistance allows you to perform more reps, stimulate muscle fibers more effectively, and overload the muscles in a controlled way to promote growth and strength.
advanced training technique
explain plyometric exercise
Plyometric exercises typically involve high-intensity, dynamic movements like jumping, bounding, and sprinting.
involves the Stretch-Shortening Cycle: This cycle consists of:
* Eccentric Phase: The muscle lengthens (e.g., when you squat down or prepare to jump).
* Amortization Phase: The transition between the eccentric and concentric phases (a quick pause).
* Concentric Phase: The muscle shortens rapidly, generating force (e.g., jumping upward or pushing off the ground).
strength equipment pros/cons/use cases
Free Weights (Dumbbells, Barbells)
Pros:
* Engage stabilizer muscles, improving functional strength.
* Versatile; can perform a wide range of exercises.
* Inexpensive and portable.
Cons:
* Requires good form to avoid injury.
* Limited weight progression at home (unless you buy more weights).
Use Case: Ideal for strength, hypertrophy, and functional training.
strength equipment pros/cons/use cases
Resistance Bands
Pros:
* Portable, affordable, and versatile.
* Provides constant tension throughout the movement.
Cons:
* Limited maximum resistance compared to weights.
* Can be less stable for certain exercises.
Use Case: Great for rehabilitation, mobility work, or as an accessory to other training.
strength equipment pros/cons/use cases
Machines (e.g., Leg Press, Lat Pulldown)
Pros:
* Easy to use; good for beginners.
* Isolate specific muscle groups safely.
* Adjustable weights for gradual progression.
*
Cons:
* Limited range of motion.
* Can lack functionality and real-world application.
Use Case: Useful for beginners, isolation exercises, or targeting specific muscles.
strength equipment pros/cons/use cases
Bodyweight Exercises
Pros:
* No equipment required, highly accessible.
* Great for improving strength and endurance.
Cons:
* Progression can be slower without adding resistance.
* May not target all muscle groups effectively.
Use Case: Perfect for beginners, travel workouts, or maintaining fitness.
strength equipment pros/cons/use cases
Cable Machines
Pros:
* Allows for multi-directional movements and constant tension.
* Great for functional and isolated movements.
Cons:
* Takes up space and can be expensive.
* Less effective for compound movements.
Use Case: Ideal for accessory work, muscle isolation, and functional training.
