Chapter 17: Resistance Training Systems

Question 1

What does resistance training ultimately create?

Answer 1

Metabolic and structural disruptions to improve an athlete’s strength, power, and muscle mass

Question 2

What factors determine an athlete’s ability to perform well during competition?

Answer 2

Work capacity: the ability to perform at varied intensity levels

Fitness: the ability to use work capacity to perform at a high level

Preparedness: the ability to perform well in a specific moment based on the athlete’s fitness and fatigue

Question 3

What are the three fundamental aspects of an ideal training progression?

Answer 3

Movement competency
Strength
Power

Question 4

What physiological benefits can a well-designed warm-up provide?

Answer 4

Increased speed and force of muscle contractions

Greater volume of oxygen delivery to working muscles

Improved speed and reaction times from faster nerve transmissions

Increased blood volume flowing through active tissues

Question 5

What are some commonly underactive muscles?

Answer 5

Posterior tibialis
Hip abductors and external rotators
Obliques, latissimus dorsi, and diaphragm
External rotators
Serratus anterior, middle/lower trapezius, rhomboids
Deep neck flexors

Question 6

What’s a closed kinetic chain exercise?

Answer 6

Performed with the extremities in direct contact with the surface the athlete is training on (push-up, lunge, and deadlift)

Question 7

What’s an open kinetic chain exercise?

Answer 7

The contracting extremities are not in contact with the ground (leg extension, barbell overhead press, and bicep curl)

Question 8

For athletic development, what’s the recommended minimum training for each major muscle group per week?

Answer 8

Twice

Question 9

What’s the term for when some athletes jump higher or sprint faster after a few heavy sets of squats or deadlifts?

Answer 9

Post-activation potentiation (PAP)

Question 10

To whom are the benefits of PAP to improve explosive performance limited?

Answer 10

Experienced power athletes

Question 11

What are key aspects of PAP?

Answer 11

• The force produced by a muscle is increased due to its previous contraction, improving mechanical performance 2–10 percent
• The effect after a heavy conditioning set is highest between 15 seconds and 5 minutes after

Question 12

What’s the term for combining heavy, maximal-strength exercises with lighter, explosive-strength exercises in the same workout?

Answer 12

Contrast training