CH 12: Concepts Of Resistance Training

Question 1

List the categories of strength.

Answer 1

1. Starting strength - the ability for recruiting as many motor units as possible in an instant at the beginning of a movement.
2. 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.
3. Max strength - the ability for muscles or muscle groups to recruit and engage as many muscle fibers as possible.
4. Power - the combo of strength and speed, or the ability for a muscle to generate max tension as quickly as possible.
5. Speed strength -the ability for muscles and muscle groups to absorb and transmit forces fast.

Question 2

Explain muscle hypertrophy as it pertains to the training effect.

Answer 2

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.

Question 3

Know each of the benefits of Strength Training.

Answer 3

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

Question 4

What are linear and nonlinear strength?

Answer 4

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.

Question 5

How long does it take for the body to recover energy after an all- out effort?

Answer 5

3 - 5 minutes.

Question 6

What is Aerobic Strength?

Answer 6

Also called endurance strength. This is the ability to sustain Submax activity for longer times.

Question 7

What are linear and nonlinear strength endurance? Give an example for both.

Answer 7

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.

Question 8

Explain the different strength curves.

Answer 8

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

Question 9

What are general exercises in resistance training?

Answer 9

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.

Question 10

What are isolation exercises?

Answer 10

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.

Question 11

What are compound exercises?

Answer 11

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.

Question 12

What are specific exercises?

Answer 12

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.

Question 13

Know the phases of explosive exercises.

Answer 13

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

Question 14

Explain the details of reversibility specific to resistance training.

Answer 14

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.

Question 15

What is tapering, and what three objectives should be met?

Answer 15

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:

1. Reduction in fatigue as much as possible
2. Increases or maintenance of fitness at competition level
3. Enhancement of specificity

Question 16

What is Anaerobic Exercise?

Answer 16

The short-duration muscle contractions that break down glucose without the use of oxygen.

Question 17

List the acute training variables for resistance exercise.

Answer 17

FITTTRRRS

Frequency
Intensity
Time/duration
Type
Tempo
Range of motion
Repetitions
Sets
Rest

Question 18

What is considered normal for beginner and novice status clients in terms of frequency?

Answer 18

2 - 3 nonconsecutive days per week of full body training. 1 - 3 days of rest between sessions will promote optimal recovery.

Question 19

What is considered normal for intermediate status clients in terms of frequency?

Answer 19

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.

Question 20

What is considered normal for advanced status clients in terms of frequency?

Answer 20

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.

Question 21

Give the Resistance Training Intensity Protocol based on resistance training goal.

Answer 21

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%

Question 22

List and describe the grip options / hand placement options for working out.

Answer 22

1. Supinated: the palm faces up toward the ceiling.
2. Pronated: the hand or forearm is rotated, and the palm faces down or back.
3. Neutral: the palms face each other (facing the body’s midline).
4. Alternated: one hand grasps the bar in a supinated position, while the other grasps the bar in a pronated position.
5. Hook: the barbell is held by gripping the thumb between the barbell and fingers.
6. Open: the thumb does not wrap around the bar.
7. Closed: the hand wraps fully around the bar.

Question 23

What happens when a client does not pay attention to their breath during resistance exercise?

Answer 23

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.

Question 24

List the Tempo Protocol by training goal.

Answer 24

Muscular endurance = 4:0:6:0

Hypertrophy = 3:1:3:1

Max strength = 3:0:1:0

Power = Fastest possible tempo with control

Question 25

List the Repetition Protocol by training goal.

Answer 25

Muscular endurance = 15 or more

Hypertrophy = 6 - 12 reps

Max strength = 1 - 6 reps

Power = 1 - 5 reps

Question 26

List the Set Protocol by training goal.

Answer 26

Muscular endurance = 1 - 3 sets

Hypertrophy = 3 - 4 sets

Max strength = 3 - 5 sets

Power = 3 - 5 sets

Question 27

List the Rest Protocol by training goal.

Answer 27

Muscular endurance = 30 - 60 seconds

Hypertrophy = 30 - 60 seconds

Max strength = 2 - 5 minutes

Power = 1 - 2 minutes

Question 28

What are Functional Isometrics?

Answer 28

This is the combination of partial rep training and isometric holds.

Question 29

Compare the use of free weights and weight machines.

Answer 29

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.

Question 30

Know the benefits for using free weights.

Answer 30

• 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

Question 31

Know the drawbacks of weight machines.

Answer 31

• 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

Question 32

Explain body weight exercise.

Answer 32

Body weight exercises are known as calisthenics, which are movements performed without additional load other than what the exerciser’s body has.

Question 33

Know the benefits of body weight training.

Answer 33

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.

Question 34

List the common rep and set schemes used in training.

Answer 34

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

Question 35

High-density lipoprotein (HDL)

Answer 35

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.

Question 36

low-density lipoprotein (LDL)

Answer 36

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.

Question 37

Triglycerides

Answer 37

The main component of adipose tissue made of three fatty acids and a glycerol molecule.

Question 38

Explain the difference bw linear vs non-linear strength

Answer 38

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.

Question 39

Strength training has been found to reduce which resting biological measure?

Answer 39

Resting blood pressure

Question 40

Which strength curve most accurately represents a squatting exercise?

Answer 40

Ascending strength curve

Question 41

What is Detraining

Answer 41

The partial or complete loss of training-induced adaptations, in response to an insufficient training stimulus.

Question 42

adipose tissue

Answer 42

Tissue that stores fat.

Question 43

what is the force vector?

Answer 43

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.

Question 44

what does force vector refer to for fitness professional?

Answer 44

vertical and horizontal loading.