Chapter 9 - Resistance Training Systems Flashcards
Heavy to light then back
Inverted Pyramid
Several sets per muscle or group for each exercise muscle or group
Multiple Set
One set for each exercise, one exercise/muscle or group
Single Set
Several sets of four exercises, usually for the same body part
Giant Set
Progress from light to heavy resistance - also referred to as the ascending half or “ascending pyramid”
Light to Heavy “Ascending Pyramid”
Start with heavy and progress to light resistance - also referred to as the descending half or “descending pyramid”
Heavy to light “Descending Pyramid”
Perform set to failure,lower weight 5-50% and continue failure (option to repeat as desired)
Drop Sets
Similar to forced repetitions,but the exerciser breaks forms in the concentric phase to raise the weight.exerciser adheres to strict firm on the eccentric phase
Cheat Sets
Several sets of two exercises for the same or opposite body parts
Superset
Several sets of three exercises usually for the same body part
Tri-set
Spotter assist in lifting excees weight to focus on negative phase
Forced Repetitions
Go to concentric failure, and then use assistance on the concentric exercise while continuing to control the eccentric contraction (negative failure involves no longer being able to perform the eccentric contraction with good for.)orm
Negatives
Series of resistance exercises that vary muscles /groups with no rest between sets
Circuit Training
Work smaller muscle groups prior to larger muscle groups
Pre-exhaust
3 sets of 7 varying grip position
21’s
Use near maximal resistance with 10-15 sec rest between repetitions
Rest-Pause
Perform exercises that apply to major goals first
Priority system
Exerciser performs each exercise until unable to perform another rep
Exhaustion (failure)
Performing very slow repetitions,6-14 sec each
Super-slow
Different muscle groups trained on alternating days
Split routine
Partial reps using 125%of 1RM
Spotter overload
One muscle group worked per day
Blitz
Light to heavy then heavy to light
Pyramid
