Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NCSF Personal Trainer > Chapter 13 – Anaerobic Resistance Training > Flashcards

Chapter 13 – Anaerobic Resistance Training Flashcards

You may prefer our related Brainscape-certified flashcards:
NASM ® CPT flashcards
1
Q

Positive Resistance Training Adaptations to Nerves

A

Improved recruitment, synchronicity, responsiveness and firing rate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Positive Resistance Training Adaptations to Muscles

A

Fat-free mass maintenance, hypertrophy, improved tissue quality

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Positive Resistance Training Adaptations to Connective tissue w/ bones

A

Increased strength and mass, enhanced bone mineral density (BMD), improved tissue quality

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Positive Resistance Training Adaptations to Cardiovascular system

A

Improved metabolic efficiency, increased capillary density, stroke volume, and vascular health (shear stress/eNOS) production)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Positive Resistance Training Adaptations to Metabolic system

A

Improved cell efficiency, enhanced byproduct management, mitochondria proliferation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Positive Resistance Training Adaptations to the Endocrine system

A

Improved insulin sensitivity, heightened anabolic affinity (hormones and receptors), attenuated catabolic activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Running economy

A

Energy demand for a given velocity of submaximal running, represented by the steady-state consumption of oxygen (VO2) and the respiratory exchange ratio.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Respiratory exchange ratio

A

The ratio of the amount of carbon dioxide (CO2) produced and oxygen (O2) consumed, determined by comparing exhaled gasses to that of ambient air; used to estimate the respiratory quotient at submaximal intensities.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Respiratory quotient

A

The ratio of carbon dioxide consumed and oxygen produced at the site of the tissue, used to identify the relative oxidation contribution of fat, carbohydrate, and protein.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

General Fitness phase Intensity guideline

A

50-70% 1RM (glycolytic)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

General Fitness phase Frequency guideline

A

3-5x/week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

General Fitness phase Volume guideline

A

30-36 sets/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

General Fitness phase Mode guideline

A

Multiple modality

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

General Fitness phase Reps guideline

A

8-20

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

General Fitness phase Rest Interval guideline

A

30-60 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

General Fitness phase Endocrine guideline

A

Limited GH, testosterone,

adrenal hormones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Dose response

A

The degree of physiological response is related to the amount or dose of a given stimulus.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Training tenure

A

Denotes the level of training and experience an individual possess related to a stress.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Anaerobic Endurance phase Intensity guideline

A

50-70% 1RM (glycolytic)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Anaerobic Endurance phase Frequency guideline

A

3-5x/week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Anaerobic Endurance phase Volume guideline

A

30-45 sets/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Anaerobic Endurance phase Mode guideline

A

Multiple modality

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Anaerobic Endurance phase Reps guideline

A

12-25

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Anaerobic Endurance phase Rest Interval guideline

A

Short as tolerated

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Anaerobic Endurance phase Endocrine guideline

A

Minimal GH, epinephrine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Hypertrophy Training

A

Hypertrophy training is used to increase the mass of a muscle for any number of reasons

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Anaerobic Endurance Training

A

The definition of anaerobic endurance implies that the rate of force decline ultimately determines a muscle’s ability to perform prolonged work at a sustained intensity.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

General Fitness Training

A

The emphasis focuses on establishing a base of physical qualities and skills, the adaptive focus is placed on all of the components of fitness.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Hypertrophy phase Intensity guideline

A

70-85% 1RM (glycolytic)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Hypertrophy phase Frequency guideline

A

4-6x/week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Hypertrophy phase Volume guideline

A

High (30-40 sets/day)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Hypertrophy phase Mode guideline

A

Compound and Isolated Lifts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Hypertrophy phase Reps guideline

A

8-12 (8-10 high anabolic)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Hypertrophy phase Rest Interval guideline

A

30-60 sec (up to 90 sec)

35
Q

Hypertrophy phase Endocrine guideline

A

Testosterone, GH, cortisol, epinephrine, IGF-1

36
Q

Compound movements

A

Actions involving two or more joints and the recruitment of large amounts of muscle mass across several muscle groups.

37
Q

Strength Training

A

Muscular strength is defined by the ability to produce a maximal contractile force.

38
Q

Force couples

A

The synergistic action of opposing or adjacent muscles to produce a rotational action.

39
Q

Kinetic chain

A

An engineering term used to describe the relationship between adjacent body segments whereby movement at one joint produces or affects movement at another joint through the transfer of energy.

40
Q

Central-peripheral stability

A

Refers to the ability to recruit a pattern of necessary musculature in order to maintain structural integrity of the trunk (central) and limbs (peripheral) while managing internal and external forces.

41
Q

Strength phase Intensity guideline

A

75-95% 1RM (phosphagen/glycolytic)

42
Q

Strength phase Frequency guideline

A

3-5x/week

43
Q

Strength phase Volume guideline

A

Low (18-30 sets/day)

44
Q

Strength phase Mode guideline

A

Cross joint lifts

45
Q

Strength phase Reps guideline

A

3-5 (nervous)

6-10 (muscle)

46
Q

Strength phase Rest Interval guideline

A

Glycogen 60-90 sec

Phosphagen 2-5 min

47
Q

Strength phase Endocrine guideline

A

GH, testosterone

48
Q

Power Training

A

Power training typically uses ballistic actions (momentum forces) to generate large amounts of force, beyond those which an individual could produce using controlled dynamic contractions.

49
Q

Plyometrics

A

A method of training involving repeated rapid lengthening and contracting of muscles for the purpose of increasing power; denotes an amortization phase of <0.3 seconds.

50
Q

Ballistics

A

Actions that exhibit maximal concentric acceleration over a brief contraction time.

51
Q

Amortization phase

A

Also known as the transition or contact phase; constitutes the period of time between the concentric and eccentric phases of a plyometric exercise wherein the stretch-shortening cycle is exploited to maximize power production.

52
Q

Power phase Intensity guideline

A

30-50% 1RM (glycolytic) or 60-95% 1RM (CP)

53
Q

Power phase Frequency guideline

A

2-4x/week

54
Q

Power phase Volume guideline

A

Varied by activity (moderate)

55
Q

Power phase Mode guideline

A

Olympic lifts, ballistics, plyometrics

56
Q

Power phase Reps guideline

A

2-5 (CP) 8-20 (glycolytic)

57
Q

Power phase Rest Interval guideline

A

30-240 seconds

58
Q

Power phase Endocrine guideline

A

GH, testosterone, epinephrine

59
Q

Training systems

A

Training methods used to strategically exploit different categories of stress to emphasize specific improvements in strength, power, hypertrophy, or metabolic efficiency.

60
Q

Borg scale

A

A scale of perceived exertion ranging from 6 “no feeling of exertion” to 20 “very, very hard” developed by Dr. Gunnar Borg as a simple way to measure heart rate

61
Q

Volitional failure

A

Achieved during a set of repetitions when the muscle can no longer perform the action using correct form

62
Q

Overreaching

A

A short-term detriment in performance as a result of increased training stress which may take several days or a few weeks to restore.

63
Q

Reversibility principle

A

Any adaptation that takes place as a result of training will gradually be reversed with the stoppage of training

64
Q

Muscle strains

A

The stretching or tearing of a muscle or a tendon; the fibrous cord of tissue that connects muscles to bones

65
Q

P in PRICE

A

Protection

66
Q

R in PRICE

A

Rest

67
Q

I in PRICE

A

Ice

68
Q

C in PRICE

A

Compression

69
Q

E in PRICE

A

Elevation

70
Q

Ligament sprains

A

A stretching or tearing of the ligaments, tough bands of tissue that connect two bones together at a joint, often reducing the stability of a joint.

71
Q

Return to play

A

Injury-specific protocols dictate the point in the recovery from an injury when a person is able to return to playing sports or participate in an activity at a pre-injury level

72
Q

Mechanoreceptor

A

A sensory receptor that detects mechanical pressure from touch, vibration and tension; acts to communicate changes in pressure to the central nervous system.

73
Q

Low back pain

A

One of the most common forms of musculoskeletal discomfort occurring as a result of one or more conditions effecting the bones, nerves, muscles, discs, or tendons of the lumbar spine.

74
Q

Sciatica

A

Refers to pain, numbness, or tingling radiating along the path of the sciatic nerve due to pressure or impingement

75
Q

Central stability

A

The ability to maintain active control of spinal and pelvic posture during dynamic movement in order to facilitate force transfer a cross the trunk.

76
Q

Pelvic floor

A

The layer of muscles spanning the bottom of the pelvis that support the pelvic organs and stability of the pelvic region.

77
Q

Lumbar stenosis

A

A narrowing of the space surrounding the spinal nerves of the lower back with subsequent compression often leading to leg pain.

78
Q

Scoliosis

A

A congenital sideways curvature of the spine that occurs most often around puberty.

79
Q

Spondylitis

A

Describes sever al inflammator y conditions affecting the vertebral joints that may, over time, lead to the fusion of vertebrae

80
Q

Spondylosis

A

A stress fracture of a specific portion of the vertebra, the pars interarticularis, usually due to repeated hyperextension of the lumbar spine.

81
Q

Spondylolisthesis

A

The anterior slipping of one vertebra relative to an adjacent vertebra; seen with bilateral spondylosis in a specific region.

82
Q

Technology postures

A

The common positions individuals attain when using technology such as smart phones and computers that contribute to musculoskeletal complications from a forward flexed spinal position.

83
Q

Exertional-rhabdomyolysis

A

The breakdown and necrosis of skeletal muscle caused by extreme physical exertion.

NCSF Personal Trainer (17 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions