CH 12: Concepts Of Resistance Training Flashcards
List the categories of strength.
- Starting strength - the ability for recruiting as many motor units as possible in an instant at the beginning of a movement.
- Relative strength - found by considering the individual’s body weight in relation to the amount of resistance that they can overcome and found with this formula: 1 rep max / body weight = force per unit of body weight.
- Max strength - the ability for muscles or muscle groups to recruit and engage as many muscle fibers as possible.
- Power - the combo of strength and speed, or the ability for a muscle to generate max tension as quickly as possible.
- Speed strength -the ability for muscles and muscle groups to absorb and transmit forces fast.
Explain muscle hypertrophy as it pertains to the training effect.
Hypertrophy is the anabolic response of muscle protein synthesis catalyzed by resistance training or a general adaptation to increased mechanically resistive forces in daily life. Results in increased muscle mass.
Know each of the benefits of Strength Training.
Increasing lean body mass
Increases in resting metabolic rate
Reducing fat mass
Type 2 diabetes prevention
Enhancing cardiovascular health (via reduction in resting blood pressure)
Promotion of bone development
Reversal of aging in skeletal muscle
What are linear and nonlinear strength?
Linear strength is when there are two or more strength variables that are directly correlated with one another.
Nonlinear strength is the opposite, so when two or more strength variables do not directly correlate with one another.
How long does it take for the body to recover energy after an all- out effort?
3 - 5 minutes.
What is Aerobic Strength?
Also called endurance strength. This is the ability to sustain Submax activity for longer times.
What are linear and nonlinear strength endurance? Give an example for both.
Linear strength endurance is an activity requiring sustained, all-out max effort for long periods of time. Ex: marathon.
Nonlinear strength endurance is an activity with intermittent activity and rest periods. Ex: basketball or soccer.
Explain the different strength curves.
The strength curve represents a visual model of the amount of force produced in a range of motion. These curves differ for exercises and people doing the exercises. There are even more factors going into this, like the tempo and time under tension.
The ascending strength curve shows more force applied to the end of the range of motion than during the beginning and middle phases. Lighter loads would be needed when starting lower than parallel. Ex: Squat
The descending strength curve is the opposite. In this the loads are easier to leverage at the start of the ranges of motion, as opposed to the end ranges. Ex: Rowing (BB/DB)
The bell-shaped strength curve has the hardest point of resistance leverage at the middle of the range of motion. Ex: Bicep curl
What are general exercises in resistance training?
General exercises are the foundational exercises used to train overall strength. The benefits of general exercises are:
- muscle hypertrophy
- motor unit recruitment
- bone density
- connective tissue strength
- increased capacity of the cardiovascular system.
These exercises can be isolation or compound exercises. Any exercise using free weights, cables, or machines will fall into this category.
What are isolation exercises?
Isolation exercises are single-joint exercises which primarily activate individual muscles and smaller muscle groups. Some standard examples are things like bicep curls, tricep extension, and leg curl.
What are compound exercises?
Compound exercises are multiple-joint exercises which will engage many muscle groups throughout a range motion. Compound exercises increase the amount of muscle hypertrophy, connective tissue strength, and bone density. Some common examples are like squats, lunges, deadlifts, and chin-ups.
What are specific exercises?
Specific exercises are ones that directly improve performance and functional capacity. They need to target activity and mimic specific joint movements, movement directions, ranges of motion, and speeds of movement.
Know the phases of explosive exercises.
Phase 1—eccentric: the loading phase of the movement
Phase 2—amortization: the transition time between phase 1 and phase 3
Phase 3—concentric: agonist taking advantage of the stored energy from the eccentric action and firing explosively
Explain the details of reversibility specific to resistance training.
2 wks:
- Muscle atrophy
3-4 wks:
- Detraining
- endurance decreases by 4-25%
4 wks:
- VO2 down by 6-20%
- Flexibility declines by 7-30%
Bed rest or immobilization increases the rate of muscle atrophy.
What is tapering, and what three objectives should be met?
Tapering involves a decrease in the volume of training or frequency so that the body can rest and recover well. The goals that should be met with tapering are:
- Reduction in fatigue as much as possible
- Increases or maintenance of fitness at competition level
- Enhancement of specificity
What is Anaerobic Exercise?
The short-duration muscle contractions that break down glucose without the use of oxygen.
List the acute training variables for resistance exercise.
FITTTRRRS
Frequency
Intensity
Time/duration
Type
Tempo
Range of motion
Repetitions
Sets
Rest
What is considered normal for beginner and novice status clients in terms of frequency?
2 - 3 nonconsecutive days per week of full body training. 1 - 3 days of rest between sessions will promote optimal recovery.
What is considered normal for intermediate status clients in terms of frequency?
3 - 4 days per week of training. These clients may even begin a split-routine program where training sessions are divided per body part or bodily region.
What is considered normal for advanced status clients in terms of frequency?
The majority of clients will never reach this advanced level of training. But, for the few intermediate clients that do advance to this level, split training will be the prime style used and it will be even more advanced than seen with intermediate status. Total volume has to be more closely watched with this status of client.
Give the Resistance Training Intensity Protocol based on resistance training goal.
Muscular endurance = 67% 1RM or less
Hypertrophy = 67 - 85%
Max strength = 85% or more
Single-rep power event = 80 - 90%
Multiple-rep power event = 75 - 85%
List and describe the grip options / hand placement options for working out.
- Supinated: the palm faces up toward the ceiling.
- Pronated: the hand or forearm is rotated, and the palm faces down or back.
- Neutral: the palms face each other (facing the body’s midline).
- Alternated: one hand grasps the bar in a supinated position, while the other grasps the bar in a pronated position.
- Hook: the barbell is held by gripping the thumb between the barbell and fingers.
- Open: the thumb does not wrap around the bar.
- Closed: the hand wraps fully around the bar.
What happens when a client does not pay attention to their breath during resistance exercise?
When holding one’s breath, clients are likely to feel dizziness and syncope due to lacking sufficient oxygen.
Many clients may have the tendency to hold their breath while performing a movement and are doing so unconsciously. To fix this, they should be cued by a fitness professional throughout the range of motion to promote optimal control of their breath.
List the Tempo Protocol by training goal.
Muscular endurance = 4:0:6:0
Hypertrophy = 3:1:3:1
Max strength = 3:0:1:0
Power = Fastest possible tempo with control
List the Repetition Protocol by training goal.
Muscular endurance = 15 or more
Hypertrophy = 6 - 12 reps
Max strength = 1 - 6 reps
Power = 1 - 5 reps
List the Set Protocol by training goal.
Muscular endurance = 1 - 3 sets
Hypertrophy = 3 - 4 sets
Max strength = 3 - 5 sets
Power = 3 - 5 sets
List the Rest Protocol by training goal.
Muscular endurance = 30 - 60 seconds
Hypertrophy = 30 - 60 seconds
Max strength = 2 - 5 minutes
Power = 1 - 2 minutes
What are Functional Isometrics?
This is the combination of partial rep training and isometric holds.
Compare the use of free weights and weight machines.
Free weights involve loads that are not attached to an apparatus. This is seen with equipment like barbells and dumbbells.
Weight machines are pieces of equipment which have a fixed or variable range of motion that uses gravity and a load to generate resistance.
Know the benefits for using free weights.
- Free weights are not as expensive and take up less space for storage
- They are more versatile than machines
- Free weights help to develop more power, as opposed to machines
- Working with free weights is more efficient for fitness goals like strength, size, body comp, and weight loss
- Exercises with free weights will mimic neurological patterns of fitness and sport skills
- Free weights recruit a greater amount of synergist and stabilizer muscles
Know the drawbacks of weight machines.
- The movements on a machine are not near as natural as with free weights
- It is harder to recruit the stabilizer and synergist muscles with machines
- Most machines have limited positions to adjust and do a poor job for tall and short people
- Repetitive motions on machine can lead to overuse injuries
- Many weight machines are specialized, so multiple machines are needed
- Weight machines are cost-prohibitive
- Higher speed weight training is not easy to do with weight machines
Explain body weight exercise.
Body weight exercises are known as calisthenics, which are movements performed without additional load other than what the exerciser’s body has.
Know the benefits of body weight training.
Body weight training is accessible and inexpensive. Everyone can do it.
The intensity of the body weight exercises can be manipulated by varying tempo,
speed, time under tension (TUT), and adding plyometric moves.
Body weight exercises are largely functional movements and can improve core strength.
Body weight movement improves balance and stability.
List the common rep and set schemes used in training.
Single set - the use of one set per exercise or muscle group
Multiset - multiple sets per exercise or muscle group
Straight sets - these are done by using the same weight for every set
Supersets - two exercises done back-to-back followed by a short rest period
Drop set - a technique where a set is done until failure, then the weight is dropped
Ascending pyramids - lighter weights are used for starting the workout, and then get higher with each set
German volume training - 10 sets of 10 reps are done of one exercise with one minute between each set
High-density lipoprotein (HDL)
good cholesterol. carries cholesterol AWAY from the blood.
HDL carries cholesterol from the bloodstream to the liver, so it does not cause arterial blockages.
A lipoprotein that removes cholesterol from the blood.
low-density lipoprotein (LDL)
bad cholesterol. Carries cholesterol TO the blood.
LDL keeps cholesterol in the arteries, where it can build up and cause plaque, which is known as atherosclerosis.
The form of lipoprotein in which cholesterol is transported in the blood.
Triglycerides
The main component of adipose tissue made of three fatty acids and a glycerol molecule.
Explain the difference bw linear vs non-linear strength
As strength increases (or decreases), so does muscular power in the same muscle group(s). Though the relationship may not be balanced as a 1:1 ratio, this is a linear strength relationship.
The relationship of flexibility and maximal strength, on the other hand, is a nonlinear relationship as one is not directly related to the other. Greater strength does not mean someone is more flexible, nor does improving one’s flexibility mean they will get stronger.
Strength training has been found to reduce which resting biological measure?
Resting blood pressure
Which strength curve most accurately represents a squatting exercise?
Ascending strength curve
What is Detraining
The partial or complete loss of training-induced adaptations, in response to an insufficient training stimulus.
adipose tissue
Tissue that stores fat.
what is the force vector?
force that has both magnitude and direction. That is, force and velocity are in one direction, and the speed at which it is moving is the vector.
what does force vector refer to for fitness professional?
vertical and horizontal loading.
