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GTA & ACSM study for PT > Chapter 14 - Resistance Training Programs > Flashcards

Chapter 14 - Resistance Training Programs Flashcards

1
Q

Resistance exercise

A

A single exercise session

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2
Q

Resistance training

A

The combination of many consecutive resistance exercise sessions over time

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3
Q

Specificity

A

Only the muscles that are trained will adapt and change in response to a given program.

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4
Q

SAID principle

A

SAID indicates that the adaptation will be specific to the demands that the exercise places on the individual.

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5
Q

Progressive overload

A

As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements.

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6
Q

Variation in training

A

No one program should be used without changing the exercise stimulus over time.

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7
Q

Periodization

A

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.

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8
Q

Prioritization

A

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.

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9
Q

DOMS

A

Delayed onset muscle soreness.

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10
Q

Isotonic

A

A muscular contraction in which the muscle exerts a constant tension.

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11
Q

Isometrics

A

A muscular action in which no change in the length of the muscle takes place.

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12
Q

Isokinetic device

A

Isokinetic devices allow one to maintain a maximum resistance throughout the whole ROM by controlling the speed of the movement.

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13
Q

Prehabilitation

A

Preventing initial injury by training the joints and muscles that are most susceptible to injury in an activity.

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14
Q

Bilateral

A

The use of both limb

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15
Q

Unilateral

A

These of just one limb

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16
Q

Multi-joint

A

Coordinated action of two or more muscle groups and joints.

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17
Q

Single Joint

A

Exercise using only one limb.

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18
Q

Concentric muscle action

A

When sufficient force is produced to overcome the external load and shorten the muscle.

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19
Q

Isometric muscle action

A

When the muscle produces force but there is no change in the length of the muscle.

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20
Q

Eccentric muscle action

A

When the production of force occurs while the muscle is lengthening.

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21
Q

Hypertrophy phase

A

Consisting of high volume and short rest periods.

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22
Q

Strength/power phase

A

Consisting of reduced volume but increased load and rest periods.

23
Q

Peaking Phase

A

Consisting of low volume but high load and longer rest periods.

24
Q

Recovery phase

A

Consisting of low volume and load.

25
Q

Macrocycle

A

The largest training cycle time frame.

26
Q

Mesocycle

A

The next smaller group of training cycles that make up the macrocycle, usually four to six in a year.

27
Q

Microcycle

A

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.

28
Q

Traditional linear periodization

A

A technique that follows the tenants of linear periodization for volume and strength.

29
Q

Reverse traditional linear periodization

A

A technique that follows the tenants of linear periodization for volume and strength in reverse instead.

30
Q

Volume recommendations for novice and intermediate individuals in muscular strength resistance training

A

1- 3 sets per exercise

31
Q

Intensity recommendations for novice and intermediate individuals in muscular strength resistance training

A

60 - 70% of one rep max

8 - 12 reps

32
Q

Rest period recommendations for novice and intermediate individuals in muscular strength resistance training

A

2 - 3 minutes for the core lifts

1 - 2 minutes for assistance exercises

33
Q

Frequency recommendations for novice and intermediate individuals in muscular strength resistance training

A

2 - 3 days for a novice

3 - 4 days for intermediate

34
Q

Volume recommendations for novice and intermediate individuals in muscular hypertrophy resistance training

A

1 - 3 sets per exercise

35
Q

Intensity recommendations for novice and intermediate individuals in muscular hypertrophy resistance training

A

70 - 85% of one rep max

8 - 12 reps

36
Q

Rest Period recommendations for novice and intermediate individuals in muscular hypertrophy resistance training

A

1 - 2 minutes

37
Q

Frequency recommendations for novice and intermediate individuals in muscular hypertrophy resistance training

A

2 - 3 days for a novice

up to 4 days for intermediate

38
Q

Volume recommendations for novice and intermediate individuals in muscular power resistance training

A

1 - 3 sets

39
Q

Intensity recommendations for novice and intermediate individuals in muscular power resistance training

A

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

40
Q

Rest period recommendations for novice and intermediate individuals in muscular power resistance training

A

2 - 3 minutes for primary exercises

1 - 2 minutes for assistance exercises

41
Q

Frequency recommendations for novice and intermediate individuals in muscular power resistance training

A

2 - 3 days for a novice

3 - 4 days for intermediate

42
Q

Volume recommendations for an advanced individual in muscular strength resistance training

A

Multiple set programs with systematic variations in volume and intensity

43
Q

Intensity recommendations for an advanced individual in muscular strength resistance training

A

Cycling load of 80%-100% of one rep max

Progressing to heavy loads 1-6 reps

44
Q

Rest period recommendations for an advanced individual in muscular strength resistance training

A

2-3 min between sets for core lifts
1-2 min for assistance exercises
Extended rest periods may be necessary

45
Q

Frequency recommendations for an advanced individual in muscular strength resistance training

A

4 - 6 days per week

46
Q

Volume recommendations for an advanced individual in muscular hypertrophy resistance training

A

3 - 6 periodized sets

47
Q

Intensity recommendations for an advanced individual in muscular hypertrophy resistance training

A

70%-100% of one rep max
1-12 reps per set
6-12 reps for the majority

48
Q

Rest Periods recommendations for an advanced individual in muscular hypertrophy resistance training

A

2-3 min for heavy loading

7-2 min moderate to moderate to high intensity

49
Q

Frequency recommendations for an advanced individual in muscular hypertrophy resistance training

A

4 - 6 days per week

50
Q

Volume recommendations for an advanced individual in muscular power resistance training

A

3 - 6 sets per exercise

51
Q

Intensity recommendations for an advanced individual in muscular power resistance training

A

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

52
Q

Rest period recommendations for an advanced individual in muscular power resistance training

A

2 - 3 minutes for primary exercises

1 - 2 minutes for assistance exercises

53
Q

Frequency recommendations for an advanced individual in muscular power resistance training

A

4 - 5 days per week

GTA & ACSM study for PT (22 decks)

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