Chapter 14: Resistance Training Programs Flashcards
Resistance Exercise
Strength training or weight training
Resistance training
The combination of many consecutive resistance exercise sessions over time
Specificity
Only the muscles that are trained will adapt and change in response to a given program.
SAID principle
SAID indicates that the adaptation will be specific to the demands that the exercise places on the individual.
Progressive overload
As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements.
Variation in training
No one program should be used without changing the exercise stimulus over time.
Periodization
The phasic manipulation of the training variables as a means of optimizing desired physiological outcomes while concurrently reducing the incidence of overtraining.
Prioritization
It is difficult to train for all aspects of muscular fitness. Thus, within a periodized training program, one needs to focus or prioritize the training goals for each training cycle. This technique is often used in athletics paralleling competitive season schedules.
DOMS
Delayed onset muscle soreness.
Delayed onset muscle soreness
A condition of heightened postexercise soreness that presents in the initial 24-48 hours after the exercise session and may last upward of 5-7 days
Rhabdomyolysis
A clinical pathology that is characterized by the rapid breakdown of muscle tissue resulting in high amounts of intramuscular proteins entering into the blood stream that are potentially harmful to kidneys and can cause kidney failure and sometimes death.
Isotonic
A muscular contraction in which the muscle exerts a constant tension.
Isometrics
A muscular action in which no change in the length of the muscle takes place.
Isokinetic device
Isokinetic devices allow one to maintain a maximum resistance throughout the whole ROM by controlling the speed of the movement.
Prehabilitation
Preventing initial injury by training the joints and muscles that are most susceptible to injury in an activity.
Bilateral
The use of both limbs
Unilateral
The use of just one limb
Multi-joint
Coordinated action of two or more muscle groups and joints.
Single Joint
Exercise using only one limb.
Concentric muscle action
When sufficient force is produced to overcome the external load and shorten the muscle.
Isometric muscle action
When the muscle produces force but there is no change in the length of the muscle.
Eccentric muscle action
When the production of force occurs while the muscle is lengthening.
Hypertrophy phase
Consisting of high volume and short rest periods.
Strength/power phase
Consisting of reduced volume but increased load and rest periods.
Peaking Phase
Consisting of low volume but high load and longer rest periods.
Recovery phase
Consisting of low volume and load.
Macrocycle
The largest training cycle time frame.
Mesocycle
The next smaller group of training cycles that make up the macrocycle, usually four to six in a year.
Microcycle
The smallest component, which usual ranges in time from 1 to 4 weeks and is typically dedicated to one type of workout variable in that phase.
Traditional linear periodization
A technique that follows the tenants of linear periodization for volume and strength.
Reverse traditional linear periodization
A technique that follows the tenants of linear periodization for volume and strength in reverse instead.
Novice Status Muscular Strength: Volume
1 - 3 sets
Novice Status Muscular Strength: Intensity
40 - 85% 1RM
8 - 12 reps
Novice Status Muscular Strength: Rest Period
2 - 3 min between core lifts
1 - 2 minutes for assistance exercises
Novice Status Muscular Strength: Frequency
1 - 3 days per week
Trained Status Muscular Strength: Volume
multiple set programs with systematic variations in volume and intensity
Trained Status Muscular Strength: Intensity
80 - 100% 1RM
1- 6 reps
Trained Status Muscular Strength: Frequency
4 - 6 days per week
Trained Status Muscular Strength: Rest Period
2 - 3 min between core lifts
1 - 2 minutes for assistance exercises
Novice Status Muscular Hypertrophy: Volume
1 - 3 sets
Novice Status Muscular Hypertrophy: Intensity
30% 1RM for lower load training
or
70 - 80% 1RM
6 - 20 reps
Novice Status Muscular Hypertrophy: Rest Period
1 - 2 minutes
Novice Status Muscular Hypertrophy: Frequency
2 - 3 days per week
Intermediate Status Muscular Hypertrophy: Frequency
up to 4 days per week
Trained Status Muscular Hypertrophy: Volume
3 - 6 sets per exercise
Trained Status Muscular Hypertrophy: Intensity
30% 1RM for lower loads, up to 20 reps
or
70 - 100% 1RM, 1 - 12 reps per set, more typically 6 - 12 reps,
Trained Status Muscular Hypertrophy: Rest Period
2 - 3 minutes for heavy loads
1 - 2 minutes for moderate to high intensity
Trained Status Muscular Hypertrophy: Frequency
4 - 6 days per week
Novice Status Muscular Power: Volume
1 - 3 sets per exercise
Novice Status Muscular Power: Intensity
30 - 60% for upper body
0 - 60% for lower body
3 - 6 reps to failure
Novice Status Muscular Power: Rest Period
2 - 3 minutes between sets of primary exercises
Novice Status Muscular Power: Frequency
2 - 3 days per week
Intermediate Status Muscular Power: Frequency
3 - 4 days per week
Trained Status Muscular Power: Frequency
4 - 5 days per week
Very short rest period
1 minute or less
Short rest period
1 - 2 minutes
Moderate rest period
2 - 3 minutes
Long rest period
3 - 4 minutes
Very long rest period
5 minutes or more
Hypertrophy phase
consisting of high volume and short rest periods
Strength/power phase
consisting of reduced volume but increased load and rest periods
Peaking phase
consisting of low volume but high load and longer rest periods
Recovery phase
consisting of low volume and load
