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Chapter 10: Resistance Training: Programming and Progressions > Chapter 10 > Flashcards

Chapter 10 Flashcards

1
Q

to a nerve cell _ represents _ , a molecule that slows down the nervous system, dialtes blood vessels and allows sleeo

A

caffeine

adenosine

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2
Q

of plyometric workouts per week

recommended rest period btwn sessions

A

1-3

48 to 72 hours

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3
Q

assessments during phase 2: 2

A

movement screens

core muscular endurance

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4
Q

ability to develop speed at high velocities an relies on a person’s reactive ability

A

speed strength

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5
Q

Muscle spindles sense differences in

A

Rate and magnitude of stretch being imposed on the muscle

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6
Q

Performance training phase will last

A

At least 4 weeks

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7
Q

best small group combination

A

people with similar fitness goals

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8
Q

1-3 sets per exercise

6-15 reps

Two or three non consecutive training days / week

A

Guidelines for youth resistance training: 3

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9
Q

spot training : 2

A

muscles can be spot trained

fat cannot be spot reduced

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10
Q

2 long-term adaptations to resistance training

A

increase in muscular strength

increase in muscle size - hypertrophy

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11
Q

upper body plyometric sets counted as

A

of hand contacts

of throws or catches

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12
Q

Anaerobic training causes shift number of muscle fibers from

A

Type IIa to type IIx

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13
Q

many people can complete 10 reps with _% of their 1-RM weightload

A

75%

1-RM = 100lbs

100 x .75 = 10 reps at 75 lbs

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14
Q

free weights require

A

greater activation of joint stabilizing muscles

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15
Q

repetition range for enhancing muscular endurance is _ reps that fatigue muscle within _ seconds

A

12- 16 reps

75 - 100 seconds

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16
Q

muscle repair after strength training takes _ during which RMR is elevated

A

72 hours

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17
Q

example of 12 week training cycle

A

12 weeks = macrocycle

three mesocycles = 4 weeks each

two microcycles = 2 weeks each

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18
Q

in 10 weeks resistance training can decrease resting BP by:

SBP

DBP

A

3% SBP

4% DBP

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19
Q

distance from joint axis of rotation to the muscle tendon insertion point

A

muscle force arm

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20
Q

advantage to machine training: 2

A

proportionately provides resistance when more can ce lifted and less resistance is positions of lower force production

muscle isolation

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21
Q

_ muscular endurance increases as muscular strength increases

A

absolute muscular endurance

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22
Q

shorter limbs provide

A

leverage advantages over longer limbs

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23
Q

combination of strength training and aerobic exercise can improve

A

insulin sensitivity for patient with type 2 diabetes

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24
Q

if resistance training stops, person will lose their strength in

A

one-half the rate it was gained

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25
Q

begin with: bi-lateral, fixed level machines

progress to:

A

unilateral, free moving machines

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26
Q

Most important factor for muscular strength

A

Progressive resistance

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27
Q

Person attempts to lift as much weight as possible using movements that test speed Strength

A

Olympic lifting

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28
Q

work to recovery ratio for training circuit for muscular endurance

A

75 seconds work

15 seconds recovery

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29
Q

A response to resistance training resulting in increase of cross sectional area or size of the muscle

A

Sarcoplasmic hypertrophy

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30
Q

advanced exercisers should train _ times per week

A

4-7

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31
Q

client who should NOT use creatine:

creatine can boost muscle strength by:

A

diabetes

hypertension

decreased kidney function

10%

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32
Q

client with a _ forearm can curl heavier dumbbell than client with a _ forearm

A

shorter, longer

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33
Q

Power can be defined as

A

Velocity of force production

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34
Q

training muscle to fatigue, then receiving manual assistance from a trainer in the lifting phase for 3-5 post fatigue reps

A

assisted training

*people are 40% stronger on the eccentric phase

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35
Q

in regard to training range of 8 -12 reps:

8 reps can be completed with _% maximal resistance

12 reps can be completed with _% maximal resistance

A

80%

70%

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36
Q

recommended sets for hypertrophy training

A

3-6 sets per exercise

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37
Q

More power production is produced in _ lifting than in _ lifting

A

Olympic

Powerlifting

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38
Q

cycles of 2-4 weeks, regular reinforcement making small steps

A

microcycle

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39
Q

skill related parameters 6

A 
power
speed
balance 
coordination
agility
reactivity
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40
Q

supplements that delay fatigue and can enhance muscle force and power output

  • PH buffers in muscle tissue
A

B-alanine and sodium bi-carbonate

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41
Q

Equipment that requires contraction of stabilizer muscles to maintain proper posture

Exercises:

A

Cables

Triceps pull down

Lay pull down

Chest crossover

Overhead chops

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42
Q

basic strength training can add _ lbs of muscle in _ months

A

3 lbs

3 months

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43
Q

intensity for hypertrophy training

A

70 to 80% of max resistance

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44
Q

2 tools not recomended for lunges

A

barbells

resistance bands

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45
Q

training intensity for muscular endurance

A

60-70% of maximal resistance

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46
Q

preadolescent strength training most effective means

A

for young people to build bone density

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47
Q

frequency for hypertrophy training

A

split routines

six-day split

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48
Q

rep range for muscular strength

increase weightload by_% when _ reps can be completed

A

4-6 reps

5%, 7 reps

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49
Q

volume =

A

sets x reps

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50
Q

tendon insertion further from the joint axis =

A

longer muscle arm = able to lift heavier

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51
Q

regular strength training decreases 4

A

LDL
triglycerides
SBP
DBP

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52
Q

Frequency of agility drills

A

1-3 times per week

Non-consecutive days

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53
Q

health related parameters 5

A 
aerobic power
muscular endurance
muscular strength
flexibility
body composition
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54
Q

people lose fat in the

A

reverse order that they accumulated the fat

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55
Q

distance from the joint axis of rotation to the resistance application point

A

resistance force arm

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56
Q

single linear jumps or hops

A

only plyometric jump with rest in between

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57
Q

10-15 reps

60-70% max resistance

Avoid holding breath to prevent increase in BP

A

Training older adults:3

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58
Q

recommended weightloads for muscular strength training

A

80-90% of 1-RM

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59
Q

Stretching shortening cycle

A

Eccentric contraction of a muscle followed by an immediate shortening (concentric contraction) of the same muscle

  • plyometrics
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60
Q

supplement that has potential to increase strength, speed and recovery and prevent over training

A

glutamine

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61
Q

workout that pairs opposing muscle groups and movement patterns with little rest time between sets

A

supersets

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62
Q

intermediate exercisers should train _ times per week

A

3-4

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63
Q

consistent training protocol WITHIN each microcycle that changes variables at the end of each microcycle

A

linear periodization

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64
Q

Adaptations to endurance and resistance training shift the number of fibers from

A

From type IIx to type IIa

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65
Q

if a client increases leg press performance with 200 lbs from 10 REPS TO 15 REPS, the client’s MUSCULAR ENDURANCE has increased

% increase in reps from 10

A

50%

66
Q

adults that lack resistance training lose _ lbs of muscle every _ years

A

3 lbs

6 years

67
Q

Older clients can benefit from power training that emphasize _ and _ to help avoid _

A

Power and quickness

To help avoid falls

68
Q

sequential goals leading to the ultimate goal of the macrocycle

time period

A

mesocycle - specific training goals

3 months each

69
Q

progression to maximize strength development

A

progressive resistance

increase workload

70
Q

concentric speed

eccentric speed

A

1-3 seconds

2-4 seconds

71
Q

BMD increases _% as a result of resistance training

A

1% to 3%

72
Q

sets 3-5

reps - 1-2

rest - 2-5 minutes

intensity - greater than 90% 1-RM

A

power single efforts

73
Q

overload can increase muscular

give example

A

endurance

doing more push-ups with body weight

74
Q

_phase of contraction triggers DOMS

A

eccentric

75
Q

2 hormones associated with tissue growth

A

Growth hormone

Testosterone

76
Q

training with light resistance and fast movement speed results in _ power output

A

low

77
Q

Breathing during concentric and eccentric phase

A

Concentric = exhale

Eccentric = inhale

78
Q

disadvantage of circuit training

A

using lower weightloads - 40-60% of maximum

79
Q

training with approximately _ of maximal resistance is highly effective for enhancing muscle hypertrophy

A

three-quarters of max resistance

80
Q

plyometric guidelines low intensity

beginner
intermediate
advanced

A

80-100

100-150

140-200

81
Q

begin with: isolation exercises

progress to:

A

multijoint exercises

82
Q

Prerequisites for performance training 7

A

Joint mobility and stability

Static and dynamic balance

effective core function

Anaerobic efficiency

Athleticism

No contraindications for load bearing or dynamic movements

No medical concerns that affect balance and motor skills

83
Q

begin with: uniplanar movement machines

progress to:

A

multiplanar movement machines

84
Q

rep range for hypertrophy training

A

6-12 reps

85
Q

To improve agility

A

Progressively narrow base of support

86
Q

in 20 years a woman will lose pounds of muscle

fat mass will _ by _ lbs

lean mass will decrease by _ pounds

A

10 lbs

FAT mass INCREASE by 10 lbs

LEAN mass will DECREASE by 10 lbs

87
Q

Selectorized weight machines - weight stacks always move_

Exercise for these machines:

A

Vertically

Trunk flexion, extension, rotation

Knee flexion, extension

Hip adduction, abduction

88
Q

a woman that:

weighs 120 lbs

body fat 20%

her fat mass is:

her lean mass is:

A

fat mass: 120 x .20 = 24 lbs

lean mass: 120 x .80 = 96 lbs

89
Q

_ muscular endurance maintains the same ratio to his or her maximal strength

A

relative muscular endurance

90
Q

_hours of recovery time between exercises for the same muscle group

A

72 hours

91
Q

Strength training enhances _ development in children

Increase in BMD in preadolescent girls who performed 10 weeks of resistance training

A

Skeletal

Four times

92
Q

Slow twitch fibers activated at

Fast twice fibers activated at

A

Lower force levels

Higher force levels

93
Q

plyometric landing - must land on

shortens time between

A

softly on mid-foot

eccentric and concentric contractions

94
Q

caffeine has a _ effect, releasing glucose from the liver to fuel the _ response

A

glycogen sparing effect

fight or flight

95
Q

10 reps to muscle fatigue will raise SBP _ above resting levels

SBP caution level during exercise
DBP caution level during exercise

A

35 to 50%

SBP 250

DBP 115 or greater

96
Q

training with medium resistance and moderate to fast movement speed results in

A

highest power output and most effectively increases muscular power

97
Q

prolonged amortization phase or too long of an eccentric phase results in: 2

A

reflexive potential negated

energy dissipates and is lost as heat

decreased power output

98
Q

it is recommended to train each major muscle group _days/week

_ hours of recovery between sessions

A

2-3 days/week

48 hours

99
Q

during the landing phase, cue client to : 2

A

keep their chest over their knees

nose over their toes

100
Q

Amortization phase

this phase …

A

Period of time between the eccentric and concentric contractions

Should be kept to a minimum to produce the greatest amount of muscular force

101
Q

performing 2 or more exercises for the same muscles in rapid succession

A

compound sets

ex: 3 sets of triceps push downs and 3 sets bench dips

102
Q

reactive ability improved through

A

speed and agility drills

103
Q

acute adaptations in the endocrine system to resistance training - 4 hormones that increase

A

cortisol, epinephrine, growth hormone and testosterone

104
Q

progress to phase 3 when client is exercising with: 3

A

neutral posture

stable center of gravity

controlled movement speed

105
Q

sets 2-3

reps - greater than 12

rest - greater than or = 30 seconds

intensity 60-70 % 1RM

A

muscular endurance

106
Q

On a pound for pound basis quadriceps strength is almost _ between males and females

A

Identical

107
Q

double progressive protocol (10-15 rep range)

1st progression

2nd progression

2nd progression increased when;

A

1st - adding reps

2nd - adding resistance in 5% increments

end-range number of reps can be completed with proper form

108
Q

several weeks of strength training can result in:

muscle gained

fat lost

A

3 lbs muscle gained

4 lbs fat lost

109
Q

loss of muscle tissue per decade in non-strength training individuals

reduction in RMR per decade

A

5 lbs

3% to 8%

110
Q

sets 1-2

reps 8-15

rest 30-90 seconds

intensity varies

A

general muscle fitness:

111
Q

alternative exercise to the barbell squat

A

leg press

112
Q

Type of fiber that plays larger role in hypertrophy

A

Fast twitch type II

113
Q

to perform plyometric drills client must:

A

squat 1.5 times their bodyweight

squat: 5 reps, 60% of body weight, in 5 seconds

114
Q

in 10 weeks of resistance training:

muscle mass can increase by

RMR can increase

fat weight reduced by

A

1.4 kg

RMR 7%

1.8 kg

115
Q

sets 2-6

reps - greater than 6

rest - 2-5 minutes

intensity 80-90% 1-RM

A

muscular strength

116
Q

progression for body weight exercises - squats, push-ups, chin ups, dips

A

progressive repititions

increase number of reps

117
Q

Volume for speed and agility training is determined by

A

Duration of time spent working in each energy system

118
Q

overall time-frame for a specific periodization program

time period

A

macrocycle - progra time frame

6-12 months

119
Q

caffeine causes these physiological responses: 5

A

pituitary releases adrenaline

HR and BP increases

pupils dialate

blood flow shunts to muscles

Muscles contract

120
Q

total body workouts - frequency

A

2 times/week

121
Q

During performance training the focus should be on:

With a taper in the _ and _ in exchange for _

A

Rate of force production

Volume and imtensity

Velocity of movement

122
Q

creatine phosphate replenishment:

30 seconds

1 minute

2 minutes

A

30 seconds - 50%

1 minute - 75%

2 minutes - 95%

123
Q

use of lighter weightloads and higher reps emphasizes _muscle fibers

A

type 1 muscle fibers

124
Q

to provide progressive overload, resistance should be added _% when _ reps can be completed

A

5%

12 reps

125
Q

most important factor for attaining large muscle size

A

muscle length relative to bone length

126
Q

sets 3-6

reps 6-12

rest 30-90 seconds

intensity 70-80 % 1RM

A

muscular hypertrophy

127
Q

rest periods for muscular strength training

A

2-5 minutes

*single set workouts very time effective

128
Q

acute physiological responses to resistance training: 3

A

nerve impulses are transmitted from CNS to motor units

creatine phosphate and glycogen used for fuel

lactate produced

129
Q

plyometrics should be performed : 2

A

beginning of training session

after completion of dynamic warm up

130
Q

begin with: supported machines

progress to:

A

unsupported machines

131
Q

A progressive increase in the number of myofibrils within the muscle fiber is called _ and results in

A

Myofibrillar hypertrophy

Greater muscle contraction force

132
Q

Recommended progression for muscle hypertrophy

A

Increase weight loss when 10-12 reps can be completed for all exercises completed in the body part workout

133
Q

new exercisers should train _ times per week

A

2-3

134
Q

rest between sets for muscular endurance

A

60 seconds or less

135
Q

as long as the muscle is fatigued with _ seconds, light weights and high reps OR low reps and heavy weights will produce similar muscular response

A

90 seconds - within the anaerobic energy system

136
Q

plyometric progression 5

A

linear-forward

lateral

backpedal

rotational

crossover, cutting, curving

137
Q

upper body plyometric drill:

A

power push up

medicine power ball push up

horizontal chest pass

supine vertical chest toss

138
Q

Equipment that permit a powerful exercise action that does not stress the joint structures at the end of movement b/c resistance is released

A

Medicine balls

139
Q

process of gradually adding more resistance than the muscle have previously encountered is referred to as

increase resistance in gradients of

A

overload

5%

140
Q

highest intensity plyometric drill

A

hops and bounds

141
Q

Powerlifting focuses on 3 lifts

A

Bench press

Deadlift

Squat

  • slow movements
142
Q

the product of muscular strength and movement speed

A

muscular power

143
Q

different training protocols during each microcycle and changes variable at the end of each microcycle

A

undulating periodization

144
Q

if a client INCREASES BENCH PRESS FROM 200 lbs to 250 lbs, the client has experienced a _% increase in MUSCULAR STRENGTH

% increase in weightload

A

25%

145
Q

F.I.R.S.T.

A 
frequency
intensity
repititions
sets
type of exercise
146
Q

protein percentages in:

whey:

whey isolate

casein

A

25-89%

90% +

70 to 80%

147
Q

ability to develop larger muscles =

A

longer muscles and shorter tendons

148
Q

Benefits of training for performance

A

Development of lean muscle

Type II muscle fibers enhance muscle size and definition

149
Q

in movement training phase _ sets per exercise is a good starting point

A

1

150
Q

in obese individuals, body fat _ and _ muscle tissue and they tend to be much weaker

A

infiltrates and weakens

151
Q

recommended movement speed per repetition

A

6 seconds

152
Q

a woman who does not strength train loses _ pounds of muscle each year

A

0.5 pounds

153
Q

during the movement training phase exercise _ should be emphasized over exercise _

A

repetitions

intensity

154
Q

Speed and agility drills

Beginner

Intermediate

Advanced

A

15-30 seconds, greater than 70% max effort

Greater than 10 seconds, greater than 90 % max effort

10-60 seconds, greater than 75-90 % max effort

155
Q

Agility drills to improve leg mechanics for stride length and leg turnover

A

ABC drills

156
Q

When a quick stretch is detected, muscle spindles respond by

A

Involuntary concentric contraction (stretch reflex) of the agonist muscle

Increase muscular force production

157
Q

movement training assessments should be conducted

A

on a monthly basis until the client has mastered the squat, lunge, push, pull and rotation movements

158
Q

during sleep, skeletal muscles are responsible for _% of the body’s calorie use

A

25%

159
Q

training the muscle to fatigue, then immediately reducing the resistance by 10-20% and training to fatigue

A

breakdown training

160
Q

Growth hormone is highest in _ and decreases

A

Youth

Advancing age

Chapter 10: Resistance Training: Programming and Progressions (1 decks)

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