Chapter 10- Resistance Training Flashcards
What’s the difference in concentric, eccentric, and isometric muscle activity?
Concentric: when muscles shorten
Eccentric: when muscles lengthen
Isometric: when muscles don’t change length
True or false? Strength training has positive impact on the entire musculoskeletal system.
True
Regular resistance training has been shown to decrease_______
Cholesterol
Systolic/Diastolic blood pressure
Triglycerides
What is RMR?
Resting Metabolic Rate: The rate at which your body burns energy when it’s completely at rest.
- You have a high RMR when you are involved in a weight training program and vice versa when you are not.
- Even during sleep, resting skeletal muscles are responsible for more than 25% of the body’s calorie use. When you strength train you increase your muscle tissue, your RMR, and therefore your calorie burn
What can happen for at least 72 hours following an intense strength training session?
A person’s RMR increases on average by 8% due to the need for more energy for the micro trauma-repair and muscle-remodeling processes. This means a higher calorie burn during the recovery period.
(Fun Fact) If you take a typical RMR of about 1,500 calories per day, and 8% elevation represents 120 additional calories burned on a daily basis. This would lead to 3,600 more calories burned every 30 days for a 1 lb loss per month or 12 lb lost per year!
Name a few benefits of strength training.
- improved body composition
- Stronger muscles-low back support, control, shock absorption
- Lower resting blood pressure
- Decrease in depression for older men and women
- Reduced osteoarthritis and rheumatoid pain
- Improved functional ability
What is the difference between myofibrillar hypertrophy, sarcoplasmic hypertrophy, and transient hypertrophy?
Myofibrillar Hypertrophy: A response to progressive strength training where your muscles develop more myofibrils (contractile proteins). This results in a greater contraction force within the muscle.
Sarcoplasmic Hypertrophy: an increase in muscle size
Transient Hypertrophy: the “muscle pump” one experiences directly after a workout. It is caused by fluid accumulation in the spaces between cells due to muscle contraction. It diminishes quickly because the fluid balances out and returns to normal.
What are a few things that influence muscular strength and hypertrophy? (hint) Most are genetic!
Hormones Gender Age Muscle Length Limb Length Muscle fibers type
What is 1RM?
1 repetition maximum. The highest resistance that can be moved through the full range of movement at a controlled speed
What are some things to keep in mind to design an effective weight training program?
- Thorough needs assessment
- Frequency of training
- Exercise selection and order
- Training volume - sets, reps, intensity
- Appropriate rest intervals
How many days per week of strength training should a beginner do? Intermediate exerciser? Advanced exerciser?
Beginner 2-3
Intermediate (basic skill) 3-4
Advanced (advanced skill) 4-7
Guidelines from the ACSM recommend targeting each major muscle group ____ or ____ days per week. Allowing a minimum of 48 hours of recovery between sessions
2-3
If your client can only strength train 2 days per week, US the trainer may have to use circuits that target all of the major muscle groups within each session. On the opposite hand training with greater frequency allows the trainer to divide the major muscle groups across several days.
True or False? As a client begins a resistance training program the total training volume should be kept relatively low to allow for adaptation and accommodation to the training stress.
True
Another benefit to keeping the volume low during the initial stages is to allow the client to feel successful after accomplishing the goal of performing a specific volume of training.
Training Volume Based on Goal Table
GENERAL MUSCLE FITNESS: 1-4 sets, 8-15 reps, 30-90 secs rest, intensity 20-70%
MUSCULAR ENDURANCE: 2-3 sets, >12 reps, <30 sec rest, intensity of %60-70 of 1RM
MUSCULAR HYPERTROPHY: 3-6 sets, 6-12 reps, 30-90 sec rest, %70-80 of 1RM
MUSCULAR STRENGTH: 2-6 sets, <6 reps, 2-5 mins rest, %80-90 of 1RM
MUSCULAR POWER: 3-5 sets, 1-2 reps, 2-5 min rest, >90% of 1RM
Define DOMS
Delayed Onset Muscle Soreness
When developing an exercise program for a client who is new to resistance training should the initial stage feature exercises with low intensity or high intensity?
Low intensity. New clients may perceive exercise as painful or uncomfortable. High intensity levels may create delayed onset muscle soreness and reduce client’s adherence to the program.
What is a good training tempo for new exercisers?
The “6 second tempo” method 1-3 seconds for the concentric and 2 to 4 seconds for the eccentric
What is the double progressive strength training protocol?
This is a training protocol that is highly effective for developing muscular strength.
- Adding reps
- Adding resistance in 5% increments
*There is no time limit on double progressive protocol. Whether it takes one week or one month, the resistance is increased only when the end range number of repetition can be completed with proper form. This helps with doing too much weight too soon.
EXAMPLE: (assuming a repetition range of 10 to 15) Joan can perform 10 leg presses with 100 lb. She continues to train until she can perform 15 leg presses with the same weight. At that point her resistance is increased by 5% to 105 lb until she can complete 15 repetitions, at which point she increases the weight load another 5% to 110 lb.
What is training “specificity” used for?
To achieve specific strength training objectives. For example, someone might be looking to improve his or her rope climbing ability… So you would train muscles specific to that goal. Just be sure not to exclude opposing muscle groups because you risk muscle imbalance.
What is overload?
Adding more resistance then muscles have previously had. Once 12 repetitions can be met with that weight, it is advised to gradually increase by 5%.
*If your client is following a different repetition protocol, the overload principle can still be applied. For example if they are completing between four and eight repetitions for their exercises, then you can increase their weight by 5% after they can successfully do 8 repetitions**
Explain the term “diminishing returns”
This refer to the phenomenon where clients reach a strength plateau and may not be seeing improvement in muscle size or strength. This can be addressed by changing the training exercise because it involves a new neuromuscular response and facilitates a period of progressive gains.
What are the four phases of the ACE IFT resistance training model?
- Stability and mobility
- Movement training
- Load training
- Performance training
What is a periodization program?
A planned progression of resistance exercise that varies stimuli with respect to intensity and volume. It involves macrocycles, mesocycles, and microcycles. As programs can be either linear, or undulating.
Visualize a pyramid with macrocycle being at the top. The macrocycle is the entire program time frame. Beneath that would be mesocycles. The mesocycle is a broken down time frame for the macrocycle, for example one macrocycle of 6 months could be broken down into two mesocycles each of 3 months. On the very bottom of the pyramid would be microcycles. The microcycle is a broken down time frame for the mesocycle. For example two meso cycles of three months could be broken down into 6 microcycles of 2 weeks.
What is the difference between a linear periodization program, and an undulating periodization program?
A linear periodization program provides consistent training WITHIN each microcycle and changes training variables AFTER each microcycle.
An undulating periodization program provides different training WITHIN each microcycle in addition to changing training variables AFTER each microcycle.
EXAMPLE: Tom has a goal of bench pressing 250 lb. in 6 months. He’s currently bench pressing a max of 200
Linear Example: within the first microcycle (2 weeks) Tom would bench press 140 lb for 12 repetitions on Monday Wednesday and Friday. He would increase to 160 lb during the second microcycle.
Undulating Example: within the first microcycle (2 weeks) Tom would bench press 140 lb for 12 reps on Monday, 160 lb for eight reps on Wednesday, and 180 lb for four reps on Friday.
What’s the primary goal of phase 1 (stability and mobility training) for resistance training?
To facilitate the stability/mobility of the kinetic chain. This begins with proximal stability (core), and moves to more distal segments. begin with isometric contractions of targeted muscles, and then move to more dynamic movements as you increase volume and load.
What is the main goal of phase 2 (movement training) for resistance training?
To develop movement efficiency, teaching clients to perform the five primary movements effectively in all three planes.
Once the movements can be performed with proper form, external resistance may be applied for progressive strength development.
