Chapter 14 - Resistance Training Programs Flashcards
Resistance exercise
A single exercise session
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 (volume, intensity, frequency, and rest intervals) 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.
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 limb
Unilateral
These 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.
Volume recommendations for novice and intermediate individuals in muscular strength resistance training
1- 3 sets per exercise
Intensity recommendations for novice and intermediate individuals in muscular strength resistance training
60 - 70% of one rep max
8 - 12 reps
Rest period recommendations for novice and intermediate individuals in muscular strength resistance training
2 - 3 minutes for the core lifts
1 - 2 minutes for assistance exercises
Frequency recommendations for novice and intermediate individuals in muscular strength resistance training
2 - 3 days for a novice
3 - 4 days for intermediate
Volume recommendations for novice and intermediate individuals in muscular hypertrophy resistance training
1 - 3 sets per exercise
Intensity recommendations for novice and intermediate individuals in muscular hypertrophy resistance training
70 - 85% of one rep max
8 - 12 reps
Rest Period recommendations for novice and intermediate individuals in muscular hypertrophy resistance training
1 - 2 minutes
Frequency recommendations for novice and intermediate individuals in muscular hypertrophy resistance training
2 - 3 days for a novice
up to 4 days for intermediate
Volume recommendations for novice and intermediate individuals in muscular power resistance training
1 - 3 sets
Intensity recommendations for novice and intermediate individuals in muscular power resistance training
Light to moderate load
30%-60% of 1-RIV for upper body exercises
0%-60% of 1-RM for lower body exercises
3-6 repetitions not to failure
Rest period recommendations for novice and intermediate individuals in muscular power resistance training
2 - 3 minutes for primary exercises
1 - 2 minutes for assistance exercises
Frequency recommendations for novice and intermediate individuals in muscular power resistance training
2 - 3 days for a novice
3 - 4 days for intermediate
Volume recommendations for an advanced individual in muscular strength resistance training
Multiple set programs with systematic variations in volume and intensity
Intensity recommendations for an advanced individual in muscular strength resistance training
Cycling load of 80%-100% of one rep max
Progressing to heavy loads 1-6 reps
Rest period recommendations for an advanced individual in muscular strength resistance training
2-3 min between sets for core lifts
1-2 min for assistance exercises
Extended rest periods may be necessary
Frequency recommendations for an advanced individual in muscular strength resistance training
4 - 6 days per week
Volume recommendations for an advanced individual in muscular hypertrophy resistance training
3 - 6 periodized sets
Intensity recommendations for an advanced individual in muscular hypertrophy resistance training
70%-100% of one rep max
1-12 reps per set
6-12 reps for the majority
Rest Periods recommendations for an advanced individual in muscular hypertrophy resistance training
2-3 min for heavy loading
7-2 min moderate to moderate to high intensity
Frequency recommendations for an advanced individual in muscular hypertrophy resistance training
4 - 6 days per week
Volume recommendations for an advanced individual in muscular power resistance training
3 - 6 sets per exercise
Intensity recommendations for an advanced individual in muscular power resistance training
Heavy loading
85%-1OO% of one rep max Light to moderate loading
30%-60% of one rep max for upper body exercises
0%-60% of one rep max for lower body exercises Performed at an explosive velocity
1-6 reps in a periodized manner
Rest period recommendations for an advanced individual in muscular power resistance training
2 - 3 minutes for primary exercises
1 - 2 minutes for assistance exercises
Frequency recommendations for an advanced individual in muscular power resistance training
4 - 5 days per week
