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

Chapter 13 – Anaerobic Resistance Training Flashcards

1
Q

Positive Resistance Training Adaptations to Nerves

A

Improved recruitment, synchronicity, responsiveness and firing rate

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2
Q

Positive Resistance Training Adaptations to Muscles

A

Fat-free mass maintenance, hypertrophy, improved tissue quality

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3
Q

Positive Resistance Training Adaptations to Connective tissue w/ bones

A

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

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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)

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5
Q

Positive Resistance Training Adaptations to Metabolic system

A

Improved cell efficiency, enhanced byproduct management, mitochondria proliferation

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6
Q

Positive Resistance Training Adaptations to the Endocrine system

A

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

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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.

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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.

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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.

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10
Q

General Fitness phase Intensity guideline

A

50-70% 1RM (glycolytic)

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11
Q

General Fitness phase Frequency guideline

A

3-5x/week

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12
Q

General Fitness phase Volume guideline

A

30-36 sets/day

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13
Q

General Fitness phase Mode guideline

A

Multiple modality

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14
Q

General Fitness phase Reps guideline

A

8-20

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15
Q

General Fitness phase Rest Interval guideline

A

30-60 seconds

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16
Q

General Fitness phase Endocrine guideline

A

Limited GH, testosterone,

adrenal hormones

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17
Q

Dose response

A

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

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18
Q

Training tenure

A

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

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19
Q

Anaerobic Endurance phase Intensity guideline

A

50-70% 1RM (glycolytic)

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20
Q

Anaerobic Endurance phase Frequency guideline

A

3-5x/week

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21
Q

Anaerobic Endurance phase Volume guideline

A

30-45 sets/day

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22
Q

Anaerobic Endurance phase Mode guideline

A

Multiple modality

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23
Q

Anaerobic Endurance phase Reps guideline

A

12-25

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24
Q

Anaerobic Endurance phase Rest Interval guideline

A

Short as tolerated

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25
Anaerobic Endurance phase Endocrine guideline
Minimal GH, epinephrine
26
Hypertrophy Training
Hypertrophy training is used to increase the mass of a muscle for any number of reasons
27
Anaerobic Endurance Training
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.
28
General Fitness Training
The emphasis focuses on establishing a base of physical qualities and skills, the adaptive focus is placed on all of the components of fitness.
29
Hypertrophy phase Intensity guideline
70-85% 1RM (glycolytic)
30
Hypertrophy phase Frequency guideline
4-6x/week
31
Hypertrophy phase Volume guideline
High (30-40 sets/day)
32
Hypertrophy phase Mode guideline
Compound and Isolated Lifts
33
Hypertrophy phase Reps guideline
8-12 (8-10 high anabolic)
34
Hypertrophy phase Rest Interval guideline
30-60 sec (up to 90 sec)
35
Hypertrophy phase Endocrine guideline
Testosterone, GH, cortisol, epinephrine, IGF-1
36
Compound movements
Actions involving two or more joints and the recruitment of large amounts of muscle mass across several muscle groups.
37
Strength Training
Muscular strength is defined by the ability to produce a maximal contractile force.
38
Force couples
The synergistic action of opposing or adjacent muscles to produce a rotational action.
39
Kinetic chain
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
Central-peripheral stability
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
Strength phase Intensity guideline
75-95% 1RM (phosphagen/glycolytic)
42
Strength phase Frequency guideline
3-5x/week
43
Strength phase Volume guideline
Low (18-30 sets/day)
44
Strength phase Mode guideline
Cross joint lifts
45
Strength phase Reps guideline
3-5 (nervous) | 6-10 (muscle)
46
Strength phase Rest Interval guideline
Glycogen 60-90 sec | Phosphagen 2-5 min
47
Strength phase Endocrine guideline
GH, testosterone
48
Power Training
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
Plyometrics
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
Ballistics
Actions that exhibit maximal concentric acceleration over a brief contraction time.
51
Amortization phase
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
Power phase Intensity guideline
30-50% 1RM (glycolytic) or 60-95% 1RM (CP)
53
Power phase Frequency guideline
2-4x/week
54
Power phase Volume guideline
Varied by activity (moderate)
55
Power phase Mode guideline
Olympic lifts, ballistics, plyometrics
56
Power phase Reps guideline
2-5 (CP) 8-20 (glycolytic)
57
Power phase Rest Interval guideline
30-240 seconds
58
Power phase Endocrine guideline
GH, testosterone, epinephrine
59
Training systems
Training methods used to strategically exploit different categories of stress to emphasize specific improvements in strength, power, hypertrophy, or metabolic efficiency.
60
Borg scale
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
Volitional failure
Achieved during a set of repetitions when the muscle can no longer perform the action using correct form
62
Overreaching
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
Reversibility principle
Any adaptation that takes place as a result of training will gradually be reversed with the stoppage of training
64
Muscle strains
The stretching or tearing of a muscle or a tendon; the fibrous cord of tissue that connects muscles to bones
65
P in PRICE
Protection
66
R in PRICE
Rest
67
I in PRICE
Ice
68
C in PRICE
Compression
69
E in PRICE
Elevation
70
Ligament sprains
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
Return to play
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
Mechanoreceptor
A sensory receptor that detects mechanical pressure from touch, vibration and tension; acts to communicate changes in pressure to the central nervous system.
73
Low back pain
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
Sciatica
Refers to pain, numbness, or tingling radiating along the path of the sciatic nerve due to pressure or impingement
75
Central stability
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
Pelvic floor
The layer of muscles spanning the bottom of the pelvis that support the pelvic organs and stability of the pelvic region.
77
Lumbar stenosis
A narrowing of the space surrounding the spinal nerves of the lower back with subsequent compression often leading to leg pain.
78
Scoliosis
A congenital sideways curvature of the spine that occurs most often around puberty.
79
Spondylitis
Describes sever al inflammator y conditions affecting the vertebral joints that may, over time, lead to the fusion of vertebrae
80
Spondylosis
A stress fracture of a specific portion of the vertebra, the pars interarticularis, usually due to repeated hyperextension of the lumbar spine.
81
Spondylolisthesis
The anterior slipping of one vertebra relative to an adjacent vertebra; seen with bilateral spondylosis in a specific region.
82
Technology postures
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
Exertional-rhabdomyolysis
The breakdown and necrosis of skeletal muscle caused by extreme physical exertion.

NCSF Personal Trainer (17 decks)

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