Chapter 15: Resistance Training Program Design Flashcards
the four basic principles that are a guide in development of effective resistance training programs
specificity
overload
variation
progression
training a client in a specific way to produce a targeted change or result
specificity
type of specificity utilized to strengthen a select exercise
muscle group specificity
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
olympic lifts
This refers to a training stress or intensity that is greater than what a client is used to
overload
This refers to the manipulation of specific training variables such as volume, intensity, exercise selction, frequency, rest intervals and speed of movement
variation
this refers to the logical phasic manipulation of training factors to optimize specific training outcomes at a specific point in time
periodization
this refers to altering the training stress as the client adapts
progression
four primary resistance training goals
endurance
hypertrophy
strength
power
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
muscular endurance
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
muscular endurance
This type of training refers to an increase in muscle size, and leads to an increase in FFM and a reduction of %BW
hypertrophy
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
muscular strength
This type of training has traditionally only been utilized by athletes and those wishing to improve their sport performance
muscular power
This refers to the number of workouts a client will undertake during a week
frequency
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
frequency
The general rule for prescribing resistance training frequency
allow at least 1 day, and no more than three days between workouts that stress the same muscles/groups
General frequency recommendations for resistance training: novice/beginner
2-3 days/week
General frequency recommendations for resistance training: intermediate
3 if using total body training
4 if split
General frequency recommendations for resistance training: advanced
4-6
Two classifications of resistance training exercise types
Core or assistance
These types of exercises should form the foundation(bulk) of the training program because they are more effective
core exercises
Generally, an exercise is classified as a core exercise if it does these two things
involves two or more primary joints
engages large muscles while activating synergistic muscles
these types of exercises involve two or more primary joints
multijoint exercises
if a core exercise loads the axial skeleton it is further classified as this
structural exercise
These types of exercises require the muscles of the torso to maintain an erect or near erect position
structural exercise
Structural exercises which are performed very quickly such as the power clean or power snatch are also classified as this
power, or explosive exercises
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
power, or explosive exercises
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
assistance exercises
exercises are classified as assistance exercises if they do the two following
single joint exercises, engaging only one primary joint
recruit a small amount of muscle mass
In novice/untrained individuals the PT should pay attention to developing a training base by doing this
using assistance exercises or basic core exercises
how many exercises should be used to target a specific muscle in novice/untrained individuals
1
the arrangement of order in which exercises are performed during the workout
exercise order
these are the 3 influential factors that influence the order of exercises
goals of the client
fatigue generating potential
type of exercise (core or assistance)
T/F: power exercises should only be used with athletes
F, all clients can benefit from power exercises
this type of exercise ordering is typically used with circuit weight training programs and short rest intervals
alternating upper and lower body
if two exercises are coupled together train the same muscle group they are called this
compound set
this type of arrangement is often used by bodybuilders in an attempt to induce hypertrophy
compound sets
this type of arrangement uses the performance of two exercises that activate opposing antagonistic muscle groups, with no rest between sets
super sets
these are two types of secondary arrangement methods
compound sets
super sets
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
super sets
three types of popular exercise order schemes
power to core to assistance
push to pull
alternating upper and lower body
when alternating upper and lower body the PT should start the workout with this type of exercise
lower body
the amount of weight to be used in a RT program
load
this exerts a large impact on the number of reps that can be completed
load
The interplay of these two variables is dictated by the type of training program established and intended goals of the program
load and volume
before assigning the training load and repetitions the PT must do this
test the client
load assignments are best accomplished with use of this
percentage 1RM
This method of determining load is to use intensity that allows for performance of a specific number of reps
repetition maximum (RM) target
with this method the client lifts the heaviest load they can for the selected rep scheme
repetition maximum target
this method of determining load assigns a range such as 3 to 5RM
repetition maximum target zone
problems with repetition maximum and RM zone load schemes
the client is required to train until muscular failure, which could more easily result in reduced adaptation, overtraining, and injury
%1RM can be performed more easily with these over these
machine exercises
free weight
T/F: more reps can be performed at any given %1rm for assistance than core exercises
F, core more than assistance
These are 4 methods of assessing load capabilities of the client
directly assessing 1RM
Estimating 1RM
Using a percent of client BW
repetition maximum testing
this is considered the gold standard of assessing 1RM
direct assessment
When estimating 1RM this many sets should be used to determine the 1RM
3
when estimating 1RM the load that corresponds to this many reps should be the goal
6-10 RM
this type of estimation of 1RM should only be used for untrained/inexperienced clients
percent BW, due to the increased strength to weight ratio of trained individuals causing an underestimation of 1RM
how many reps should be the target when using percent BW to determine load
12-15
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
goal repetitions
The general recommendation for sets when doing repetition maximum testing
3
load should be based on these three things
if the goal is endurance, strength, hypertrophy
Study Table 15.11
okay
this has been proven to be a poor method for assigning training loads
training to muscular failure
volume load =
total reps x load
total reps =
sets x reps
This is a reasonable indicator of the amount of work that is accomplished during resistance training
volume load
T/F: single set and multiple set protocols have been shown to be similar in effect for both untrained and trained populations
F, multiple sets are more effective
the time between multiple sets
rest interval
The best way to avoid stagnation in an exercise program is do to the following
include purposeful variation
Whys that a personal trainer can vary a program
frequency
intensity
volume
rest intervals
within session variation where the load is not altered across the set
standard cluster set
within session variation where the load is increased and then decreased within a set
undulating cluster set
within session variation where the load is increased across the set
ascending cluster set
light days should use this % less resistance than heavy days
10-15%
T/F: light days should use more reps due to the lighter load
F, this will increase workload
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)
sequencing
as a general rule all clients should beging a resistance training program with a plan based on one of these
muscular endurance or muscular hypertrophy
These two phases of sequencing are important because they form the training base which lays the foundation for the development of targeted goals
muscular endurance and muscular hypertrophy
a process in which the client continues to move toward a predetermined goal
progression
this is a time point at which the goal has been achieved and the client is attempting to maintain a specific level of fitness
maintenance
best way to determine when to progress the training load
schedule periodic RM testing
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
2.5-10%
This method for progression is based on the achievement of goal repetitions for a training session
2 for 2 rule
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
2 for 2 rule
a downfall of the 2 for 2 rule
requires training to muscular failure
