Chapter 15: Resistance Training Program Design

Question 1

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

Answer 1

specificity
overload
variation
progression

Question 2

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

Answer 2

specificity

Question 3

type of specificity utilized to strengthen a select exercise

Answer 3

muscle group specificity

Question 4

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

Answer 4

olympic lifts

Question 5

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

Answer 5

overload

Question 6

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

Answer 6

variation

Question 7

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

Answer 7

periodization

Question 8

this refers to altering the training stress as the client adapts

Answer 8

progression

Question 9

four primary resistance training goals

Answer 9

endurance
hypertrophy
strength
power

Question 10

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

Answer 10

muscular endurance

Question 11

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

Answer 11

muscular endurance

Question 12

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

Answer 12

hypertrophy

Question 13

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

Answer 13

muscular strength

Question 14

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

Answer 14

muscular power

Question 15

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

Answer 15

frequency

Question 16

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

Answer 16

frequency

Question 17

The general rule for prescribing resistance training frequency

Answer 17

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

Question 18

General frequency recommendations for resistance training: novice/beginner

Answer 18

2-3 days/week

Question 19

General frequency recommendations for resistance training: intermediate

Answer 19

3 if using total body training

4 if split

Question 20

General frequency recommendations for resistance training: advanced

Answer 20

4-6

Question 21

Two classifications of resistance training exercise types

Answer 21

Core or assistance

Question 22

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

Answer 22

core exercises

Question 23

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

Answer 23

involves two or more primary joints

engages large muscles while activating synergistic muscles

Question 24

these types of exercises involve two or more primary joints

Answer 24

multijoint exercises

Question 25

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

Answer 25

structural exercise

Question 26

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

Answer 26

structural exercise

Question 27

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

Answer 27

power, or explosive exercises

Question 28

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

Answer 28

power, or explosive exercises

Question 29

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

Answer 29

assistance exercises

Question 30

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

Answer 30

single joint exercises, engaging only one primary joint | recruit a small amount of muscle mass

Question 31

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

Answer 31

using assistance exercises or basic core exercises

Question 32

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

Answer 32

1

Question 33

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

Answer 33

exercise order

Question 34

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

Answer 34

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

Question 35

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

Answer 35

F, all clients can benefit from power exercises

Question 36

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

Answer 36

alternating upper and lower body

Question 37

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

Answer 37

compound set

Question 38

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

Answer 38

compound sets

Question 39

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

Answer 39

super sets

Question 40

these are two types of secondary arrangement methods

Answer 40

compound sets | super sets

Question 41

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

Answer 41

super sets

Question 42

three types of popular exercise order schemes

Answer 42

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

Question 43

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

Answer 43

lower body

Question 44

the amount of weight to be used in a RT program

Answer 44

load

Question 45

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

Answer 45

load

Question 46

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

Answer 46

load and volume

Question 47

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

Answer 47

test the client

Question 48

load assignments are best accomplished with use of this

Answer 48

percentage 1RM

Question 49

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

Answer 49

repetition maximum (RM) target

Question 50

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

Answer 50

repetition maximum target

Question 51

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

Answer 51

repetition maximum target zone

Question 52

problems with repetition maximum and RM zone load schemes

Answer 52

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

Question 53

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

Answer 53

machine exercises | free weight

Question 54

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

Answer 54

F, core more than assistance

Question 55

These are 4 methods of assessing load capabilities of the client

Answer 55

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

Question 56

this is considered the gold standard of assessing 1RM

Answer 56

direct assessment

Question 57

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

Answer 57

3

Question 58

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

Answer 58

6-10 RM

Question 59

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

Answer 59

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

Question 60

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

Answer 60

12-15

Question 61

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

Answer 61

goal repetitions

Question 62

The general recommendation for sets when doing repetition maximum testing

Answer 62

3

Question 63

load should be based on these three things

Answer 63

if the goal is endurance, strength, hypertrophy

Question 64

Study Table 15.11

Answer 64

okay

Question 65

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

Answer 65

training to muscular failure

Question 66

volume load =

Answer 66

total reps x load

Question 67

total reps =

Answer 67

sets x reps

Question 68

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

Answer 68

volume load

Question 69

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

Answer 69

F, multiple sets are more effective

Question 70

the time between multiple sets

Answer 70

rest interval

Question 71

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

Answer 71

include purposeful variation

Question 72

Whys that a personal trainer can vary a program

Answer 72

frequency intensity volume rest intervals

Question 73

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

Answer 73

standard cluster set

Question 74

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

Answer 74

undulating cluster set

Question 75

within session variation where the load is increased across the set

Answer 75

ascending cluster set

Question 76

light days should use this % less resistance than heavy days

Answer 76

10-15%

Question 77

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

Answer 77

F, this will increase workload

Question 78

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)

Answer 78

sequencing

Question 79

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

Answer 79

muscular endurance or muscular hypertrophy

Question 80

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

Answer 80

muscular endurance and muscular hypertrophy

Question 81

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

Answer 81

progression

Question 82

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

Answer 82

maintenance

Question 83

best way to determine when to progress the training load

Answer 83

schedule periodic RM testing

Question 84

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

Answer 84

2.5-10%

Question 85

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

Answer 85

2 for 2 rule

Question 86

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

Answer 86

2 for 2 rule

Question 87

a downfall of the 2 for 2 rule

Answer 87

requires training to muscular failure