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
In order to achieve maximum strength, how many sets and reps should be performed?
- 4-6 sets
- 1-5 reps
In order to achieve stabilization, how many sets and reps should be performed?
- 1-3 sets
- 12-20 reps
Performing a standing overhead shoulder press instead of seated in order to maximize the amount of calories burned for a client wishing to lose weight is an example using which type of specificity?
Mechanical
A push-up would be an example of which type of resistance training exercise?
Chest Stabilization
A barbell clean would be an example of which type of resistance training exercise?
Total Body-Power Exercise
This resistance training system requires that the individual perform 10-12 repetitions with a light load and then increase resistance for each following set, until the individual can perform 1-2 repetitions, usually in 4-6 sets.
Pyramid system
In this resistance training system, two exercises are performed in rapid succession of one another.
Super set
How far down should you squat while doing a barbell squat?
Only as far as can be controlled without compensating.
What are acute variables?
Components of a workout that can be manipulated to reach a desired goal
Planning exercises that work your chest, shoulder, and triceps on Monday and exercises that work your back, biceps, and legs on Thursday would be an example of which type of resistance training system?
Split routine
This advanced resistance training system is used by bodybuilders and experienced lifters. It involves performing a set to failure, then removing a small percentage of the load, and continuing with the set.
Drop set
Why is circuit training with little to no rest in between sets ideal for weight loss?
Shorter rest periods minimize full recuperation and increase the amount of calories burned.
The single-leg dumbbell scaption would be an example of which type of resistance exercise?
Shoulder stabilization
In order to achieve muscular hypertrophy, how many sets and reps should be performed?
- 3-6 sets
- 6-12 reps
What is the definition of muscular hypertrophy?
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
Using neuromuscular specificity, why would having a client wishing to lose weight perform a single leg Romanian deadlift be superior to a traditional Romanian deadlift?
The body burns more calories when muscles are being used for longer periods in controlled, unstable environments.
What do each of the 4 numbers in a tempo represent?
- Eccentric
- Isometric
- Concentric
- Isometric
This resistance training system uses one set per exercise and has been shown to be beneficial for beginning level clients.
Single-set
The overhead medicine ball throw is an example of which type of resistance exercise?
Shoulder power
Performing high-intensity exercise with heavier weights and longer rest periods in order to improve anaerobic energy pathways is an example of which type of specificity?
Metabolic
Define
Repetition
One complete movement of an exercise
With a goal of stabilization, how much rest should the client get between sets?
30-60 seconds
This stage of the general adaptation syndrome results in increased breakdown and risk of injuries including stress fractures, muscle strains, joint pain, and emotional fatigue.
Exhaustion
What are the acute variables?
- Repititions
- Sets
- Intensity
- Tempo
- Rest periods
- Volume
- Frequency
- Duration
- Exercise selection
- Exercise order
What is the proper placement for hands on the bar for a barbell tricep extension?
Hands should not be too close on the bar and should be closer to shoulder-width apart in order to minimize stress on the elbow and compensation.
In order to develop maximal strength, a rest time of ____ is recommended.
3-5 minutes
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
A standing cable row would be an example of which type of resistance training exercise?
Back stabilization
The multiplanar step-up balance, curl to overhead press is an example of which type of resistance training exercise?
Total Body-Stabilization
This resistance training system alternates upper body and lower body exercises and potentially improves circulation by distributing blood flow between the upper and lower body.
Peripheral heart action (PHA)
This resistance training system is appropriate for seniors and clients who are beginners.
Single Set
The stage in the general adaptation syndrome where the body would increase motor unit recruitment to increase functional capacity to adapt to a stressor is called ____________.
Resistance development
