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NSCA-CPT Part 4 (Program Design) > Chapter 15: Resistance Training Program Design > Flashcards

Chapter 15: Resistance Training Program Design Flashcards

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1
Q

the four basic principles that are a guide in development of effective resistance training programs

A

specificity
overload
variation
progression

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2
Q

training a client in a specific way to produce a targeted change or result

A

specificity

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3
Q

type of specificity utilized to strengthen a select exercise

A

muscle group specificity

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4
Q

These types of exercises appear to offer the most translation to sports because their movement patterns are similar to those used in many sports and activites

A

olympic lifts

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5
Q

This refers to a training stress or intensity that is greater than what a client is used to

A

overload

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6
Q

This refers to the manipulation of specific training variables such as volume, intensity, exercise selction, frequency, rest intervals and speed of movement

A

variation

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7
Q

this refers to the logical phasic manipulation of training factors to optimize specific training outcomes at a specific point in time

A

periodization

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8
Q

this refers to altering the training stress as the client adapts

A

progression

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9
Q

four primary resistance training goals

A

endurance
hypertrophy
strength
power

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10
Q

training for this goal by enhancing the ability of the targeted muscles to perform at a submaximal level for many reps or and extended period of time

A

muscular endurance

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11
Q

This type of training is commonly viewed as a part of aerobic exercise, as the muscle may contract thousands of times during a 20 minute activity such as runnijng

A

muscular endurance

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12
Q

This type of training refers to an increase in muscle size, and leads to an increase in FFM and a reduction of %BW

A

hypertrophy

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13
Q

Training for this goal uses heavier training loads, therefore it is prudent for people to develop muscular endurance and hypertrophy before engaging in a program that targest muscular strength improvements

A

muscular strength

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14
Q

This type of training has traditionally only been utilized by athletes and those wishing to improve their sport performance

A

muscular power

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15
Q

This refers to the number of workouts a client will undertake during a week

A

frequency

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16
Q

factors such as types of exercise used, the number of muscle groups trained per session, the structure of the program (volume/intensity) and the clients training status and overall fitness

A

frequency

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17
Q

The general rule for prescribing resistance training frequency

A

allow at least 1 day, and no more than three days between workouts that stress the same muscles/groups

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18
Q

General frequency recommendations for resistance training: novice/beginner

A

2-3 days/week

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19
Q

General frequency recommendations for resistance training: intermediate

A

3 if using total body training

4 if split

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20
Q

General frequency recommendations for resistance training: advanced

A

4-6

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21
Q

Two classifications of resistance training exercise types

A

Core or assistance

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22
Q

These types of exercises should form the foundation(bulk) of the training program because they are more effective

A

core exercises

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23
Q

Generally, an exercise is classified as a core exercise if it does these two things

A

involves two or more primary joints

engages large muscles while activating synergistic muscles

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24
Q

these types of exercises involve two or more primary joints

A

multijoint exercises

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25
Q

if a core exercise loads the axial skeleton it is further classified as this

A

structural exercise

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26
Q

These types of exercises require the muscles of the torso to maintain an erect or near erect position

A

structural exercise

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27
Q

Structural exercises which are performed very quickly such as the power clean or power snatch are also classified as this

A

power, or explosive exercises

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28
Q

These types of exercise are extremely effective because they provide a multidimensional training stimulus through the engagement of a large amount of muscle mass and result in a large caloric expenditure

A

power, or explosive exercises

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29
Q

supplementary exercises that are performed to maintain muscular balance across a joint, help prevent injury, rehab a previous injury, or isolate a specific muscle gorup

A

assistance exercises

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30
Q

exercises are classified as assistance exercises if they do the two following

A

single joint exercises, engaging only one primary joint

recruit a small amount of muscle mass

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31
Q

In novice/untrained individuals the PT should pay attention to developing a training base by doing this

A

using assistance exercises or basic core exercises

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32
Q

how many exercises should be used to target a specific muscle in novice/untrained individuals

A

1

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33
Q

the arrangement of order in which exercises are performed during the workout

A

exercise order

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34
Q

these are the 3 influential factors that influence the order of exercises

A

goals of the client
fatigue generating potential
type of exercise (core or assistance)

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35
Q

T/F: power exercises should only be used with athletes

A

F, all clients can benefit from power exercises

36
Q

this type of exercise ordering is typically used with circuit weight training programs and short rest intervals

A

alternating upper and lower body

37
Q

if two exercises are coupled together train the same muscle group they are called this

A

compound set

38
Q

this type of arrangement is often used by bodybuilders in an attempt to induce hypertrophy

A

compound sets

39
Q

this type of arrangement uses the performance of two exercises that activate opposing antagonistic muscle groups, with no rest between sets

A

super sets

40
Q

these are two types of secondary arrangement methods

A

compound sets

super sets

41
Q

This type of secondary set scheme is used by body builders and individuals who are attempting to increase muscular endurance and individuals with limited time for training

A

super sets

42
Q

three types of popular exercise order schemes

A

power to core to assistance
push to pull
alternating upper and lower body

43
Q

when alternating upper and lower body the PT should start the workout with this type of exercise

A

lower body

44
Q

the amount of weight to be used in a RT program

A

load

45
Q

this exerts a large impact on the number of reps that can be completed

A

load

46
Q

The interplay of these two variables is dictated by the type of training program established and intended goals of the program

A

load and volume

47
Q

before assigning the training load and repetitions the PT must do this

A

test the client

48
Q

load assignments are best accomplished with use of this

A

percentage 1RM

49
Q

This method of determining load is to use intensity that allows for performance of a specific number of reps

A

repetition maximum (RM) target

50
Q

with this method the client lifts the heaviest load they can for the selected rep scheme

A

repetition maximum target

51
Q

this method of determining load assigns a range such as 3 to 5RM

A

repetition maximum target zone

52
Q

problems with repetition maximum and RM zone load schemes

A

the client is required to train until muscular failure, which could more easily result in reduced adaptation, overtraining, and injury

53
Q

%1RM can be performed more easily with these over these

A

machine exercises

free weight

54
Q

T/F: more reps can be performed at any given %1rm for assistance than core exercises

A

F, core more than assistance

55
Q

These are 4 methods of assessing load capabilities of the client

A

directly assessing 1RM
Estimating 1RM
Using a percent of client BW
repetition maximum testing

56
Q

this is considered the gold standard of assessing 1RM

A

direct assessment

57
Q

When estimating 1RM this many sets should be used to determine the 1RM

A

3

58
Q

when estimating 1RM the load that corresponds to this many reps should be the goal

A

6-10 RM

59
Q

this type of estimation of 1RM should only be used for untrained/inexperienced clients

A

percent BW, due to the increased strength to weight ratio of trained individuals causing an underestimation of 1RM

60
Q

how many reps should be the target when using percent BW to determine load

A

12-15

61
Q

this method for determining the clients capabilities is to decide on a number of these for the client to perform in the actual training program

A

goal repetitions

62
Q

The general recommendation for sets when doing repetition maximum testing

A

3

63
Q

load should be based on these three things

A

if the goal is endurance, strength, hypertrophy

64
Q

Study Table 15.11

A

okay

65
Q

this has been proven to be a poor method for assigning training loads

A

training to muscular failure

66
Q

volume load =

A

total reps x load

67
Q

total reps =

A

sets x reps

68
Q

This is a reasonable indicator of the amount of work that is accomplished during resistance training

A

volume load

69
Q

T/F: single set and multiple set protocols have been shown to be similar in effect for both untrained and trained populations

A

F, multiple sets are more effective

70
Q

the time between multiple sets

A

rest interval

71
Q

The best way to avoid stagnation in an exercise program is do to the following

A

include purposeful variation

72
Q

Whys that a personal trainer can vary a program

A

frequency
intensity
volume
rest intervals

73
Q

within session variation where the load is not altered across the set

A

standard cluster set

74
Q

within session variation where the load is increased and then decreased within a set

A

undulating cluster set

75
Q

within session variation where the load is increased across the set

A

ascending cluster set

76
Q

light days should use this % less resistance than heavy days

A

10-15%

77
Q

T/F: light days should use more reps due to the lighter load

A

F, this will increase workload

78
Q

One of the clasic mistakes made in the design of a resistance training program is not appropriately doing this to the training factors (desired outcomes)

A

sequencing

79
Q

as a general rule all clients should beging a resistance training program with a plan based on one of these

A

muscular endurance or muscular hypertrophy

80
Q

These two phases of sequencing are important because they form the training base which lays the foundation for the development of targeted goals

A

muscular endurance and muscular hypertrophy

81
Q

a process in which the client continues to move toward a predetermined goal

A

progression

82
Q

this is a time point at which the goal has been achieved and the client is attempting to maintain a specific level of fitness

A

maintenance

83
Q

best way to determine when to progress the training load

A

schedule periodic RM testing

84
Q

generally when progressing training loads, one can use a conservative increase of this % range depending on the type of exercise, client training status, and part of the body being trained

A

2.5-10%

85
Q

This method for progression is based on the achievement of goal repetitions for a training session

A

2 for 2 rule

86
Q

THis rule states that if the client can complete 2 more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions the load in all of the sets for that exercise during subsequenct training sessions can be increased

A

2 for 2 rule

87
Q

a downfall of the 2 for 2 rule

A

requires training to muscular failure

NSCA-CPT Part 4 (Program Design) (3 decks)

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