Chapter 12: Concepts of resistance Training

Question 1

Relative Strength

Answer 1

The individual’s body weight in relation to the amount of resistance they can overcome and found with the following calculation: 1RM / body weight = force per unit of body weight.

Question 2

Maximum Strength

Answer 2

The ability for a muscle (or muscle group) to recruit and engage as many muscle fibers as possible.

Question 3

Starting Strength

Answer 3

The ability to recruit as many motor units as possible instantaneously at the start of a movement.

Question 4

Power

Answer 4

The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.

Question 5

Speed Strength

Answer 5

The ability of a muscle or muscle group to absorb and transmit forces quickly.

Question 6

Hypertrophy

Answer 6

An increase in muscular size as an adaptation to exercise.

Question 7

Visceral Fat

Answer 7

Fat accumulated within the abdomen and around internal organs. It has potentially negative effects on arteries, the liver, and the breakdown of sugars and fats.

Question 8

Hemoglobin A1C

Answer 8

A minor component of hemoglobin to which glucose is bound.

Question 9

High-Density Lipoprotein

Answer 9

A lipoprotein that removes cholesterol from the blood. It is sometimes considered the “good cholesterol.”

Question 10

Low-Density Lipoprotein

Answer 10

The form of lipoprotein in which cholesterol is transported in the blood. It is sometimes considered the “bad cholesterol.”

Question 11

Triglycerides

Answer 11

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

Question 12

Linear Strength

Answer 12

Two or more strength variables that are directly correlated to one another.

Question 13

Nonlinear Strength

Answer 13

Two or more strength variables that are not directly correlated to one another.

Question 14

Adenosine Triphosphate

Answer 14

An energy-carrying molecule used to fuel body processes.

Question 15

Creatine Phosphate

Answer 15

A high-energy molecule stored in skeletal muscle, the myocardium, and the brain.

Question 16

Endurance Strength

Answer 16

The ability to sustain a submaximal activity for a longer duration.

Question 17

Linear Strength Endurance

Answer 17

Activity that requires a sustained, all-out maximum effort for an extended period.

Question 18

Nonlinear Strength Endurance Activity

Answer 18

An activity with intermittent activity and rest periods.

Question 19

General Exercises

Answer 19

Foundational exercises that train overall strength.

Question 20

Isolation Exercises

Answer 20

Single-joint exercises that primarily activate an individual muscle or muscle group.

Question 21

Compound Exercises

Answer 21

Multi-joint movement exercises that require the use of multiple muscles or muscle groups.

Question 22

Specific Exercises

Answer 22

Exercises that directly improve performance and functional capacity.

Question 23

Explosive Phase 1

Answer 23

eccentric

Question 24

Explosive Phase 2

Answer 24

amortization

Question 25

Explosive Phase 3

Answer 25

concentric

Question 26

Atrophy

Answer 26

The wasting away or loss of muscle tissue

Question 27

Tapering

Answer 27

A decrease in training volume or frequency to allow the body adequate rest and recovery.

Question 28

Anaerobic Exercise

Answer 28

Short-duration muscle contractions that break down glucose without using oxygen.

Question 29

Creatine

Answer 29

An organic compound that aids in the recycling of ATP in the energy systems.

Question 30

Split-Routine

Answer 30

The division of training sessions by body part or body region.

Question 31

Total training volume equation

Answer 31

Total training volume = sets x weight x reps

Question 32

One-Repetition Max

Answer 32

A single maximum-strength repetition with maximum load.

Question 33

Grip

Answer 33

Hand Placement

Question 34

Supinated grip

Answer 34

palm faces up toward the ceiling.

Question 35

Pronated grip

Answer 35

the hand or forearm is rotated, and the palm faces down or back.

Question 36

Neutral grip

Answer 36

the palms face each other (facing the body’s midline).

Question 37

Alternated grip

Answer 37

one hand grasps the bar in a supinated position, while the other grasps the bar in a pronated position.

Question 38

Hook grip

Answer 38

Gripping the thumb between the barbell and fingers.

Question 39

Open grip

Answer 39

the thumb does not wrap around the bar.

Question 40

Closed grip

Answer 40

the hand wraps fully around the bar.

Question 41

Grip strength

Answer 41

The force applied by the hand to pull or suspend a load.

Question 42

Syncope

Answer 42

Temporary loss of consciousness related to insufficient blood flow to the brain.

Question 43

Valsalva Maneuver

Answer 43

The act of forcibly exhaling with a closed windpipe, where there is no air that is exiting via the nose or mouth.

Question 44

Tempo written form

Answer 44

eccentric count : isometric hold count : concentric count : isometric hold count

Question 45

Muscular endurance tempo

Answer 45

4:0:6:0

Question 46

Hypertrophy tempo

Answer 46

3:1:3:1

Question 47

Max strength tempo

Answer 47

3:0:1:0

Question 48

Power tempo

Answer 48

Fastest controllable tempo

Question 49

Partial Reps

Answer 49

Repetitions of an exercise intentionally done with a reduced ROM.

Question 50

Functional Isometrics

Answer 50

The combination of partial repetition training and isometric holds.

Question 51

Free Weights

Answer 51

Loads that are not attached to an apparatus.

Question 52

Weight Machines

Answer 52

Pieces of equipment with fixed or a variable range of motion that uses gravity and a load to generate resistance.

Question 53

Body Weight Exercises

Answer 53

Movements performed with no additional load other than what the exerciser’s body provides.

Question 54

Single Set

Answer 54

The use of one set per exercise or muscle group.

Question 55

Multiset

Answer 55

Multiple sets per exercise or muscle group.

Question 56

Straight Sets

Answer 56

The use of the same weight for every set.

Question 57

Supersets

Answer 57

Two exercises, typically opposing muscle groups, performed back-to-back followed by a short rest.

Question 58

Drop sets

Answer 58

Technique in which a set is done until failure or fatigue, the weight is “dropped” or lowered, and the exerciser continues until another failure; can continue for several rounds.

Question 59

Ascending Pyramids

Answer 59

Lighter weights are used to start the workout, and they get progressively higher with subsequent sets.

Question 60

German Volume Training

Answer 60

A method in which 10 sets of 10 repetitions are done of an exercise with one minute of rest between sets.