Chapter 20 - Resistance Training Concepts Flashcards
After completing this deck, the fitness professional will be able to define and categorize types of resistance training exercises, identify acute variables, and employ methods to safely execute, instruct, and cue resistance exercises.
In order to achieve power, how many sets and reps should be performed?
- 3-6 sets
- 1-10 reps
Performing three sets of a chest press before moving another exercise such as a seated row would describe which type of resistance training system?
Horizontal loading
Muscle soreness experienced 2-3 days after exercise as a result of unaccustomed exercise or a sudden increase in a training program is called ________.
Delayed Onset Muscle Soreness (DOMS)
Incorporating higher repetitions of lighter resistance when doing lower body exercises would increase the muscular endurance of the lower body muscles. This demonstrates which type of specificity?
Mechanical specificity
Training intensity is commonly represented how?
% of 1 rep max
Why should lat pull down never be performed with the bar behind the neck?
It places excess stress on the shoulder joints and cervical spine.
A slower tempo is usually used to do what?
Elicit muscle hypertrophy
Performing a series of exercises, one after the other with minimal rest periods is which type of resistance training system?
Circuit training
How do you calculate power?
Work / time
You can also calculate power by multiplying force and velocity.
The set of exercises below performed one after another would best describe which resistance training system?
- Push-Ups
- Barbell Squat
- Lat Pull-Down
- Romanian Deadlift
- Bicep Curls
Peripheral Heart Action System
This type of resistance training system alternates upper and lower body exercises in order to distribute blood flow between upper and lower extremities.
During this stage of the general adaptation syndrome, oxygen and blood supply to necessary areas of the body as a result of stress placed on the body.
Alarm reaction
Define
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Order the following exercises for a client wanting muscle hypertrophy:
- Multiplanar step up
- Deadlift, shrug, to calf raise
- Calf raise
- Seated leg extension
- Deadlift, shrug, to calf raise
- Multiplanar step up
- Seated leg extension
- Calf raise
Exercise order should go from multijoint to single joint and in order of largest muscles to smallest muscles.
What are examples of regressions to a push-up?
- Performing the push-up on knees
- Hands on bench, feet on the floor
- Hands on wall, feet on floor
What is a set?
A group of consecutive reps
What would be appropriate regression for a seated stability ball military press?
Seated on a bench
Performing low weight, high-velocity contractions in order to improve power would be an example of which type of specificity?
Neuromuscular
What does the acronym SAID stand for in the SAID principle?
Specific Adaptation to Imposed Demands
_______________ is the ability to produce and maintain force production for prolonged periods of time.
Muscle endurance
When performing rows, one should initiate the movement by __________ (retracting or protracting) the shoulder blades and __________ (depressing or elevating) the shoulders?
Retracting; Depressing
Name two progressions for the ball dumbbell chest press.
- Alternating Arm
- Single Arm
The single-leg dumbbell scaption requires that the individual raise both arms, thumbs up, at a ____degree angle in front of the body until hands reach ______ level
45; eye
