- Introduction and Resistance Training Concepts Flashcards
What are the 7 most common chronic diseases?
Cardiovascular disease; hypertension; high cholesterol; stroke; respiratory disease; obesity; diabetes
How can most chronic diseases be managed?
Early detection, treatment, and healthy living
What fraction of Americans can be categorized as overweight or obese?
Roughly 2/3
To which chronic diseases is excessive body weight linked?
Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer
What is a primary cause for a lack of physical activity?
Low back pain, knee injuries, and shoulder & neck pain
What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?
Low-back pain
What injury is reported to have around 80,000 to 100,000 cases each year?
ACL injury
Of the ACL injuries that occur each year, around 70% are what kind of injury?
Non-contact injuries
What is the average age for most ACL injuries?
Between 15 and 25 years old
What helps to alleviate the occurrence of non-contact injuries?
Enhancing neuromuscular stabilization
What is the estimated value of lost work time due to injury?
$120 billion
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time
Power
A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility
The OPT model
A client’s increase in biceps strength from performing dumbbell curls is evidence of which fitness principle?
specificity
A personal trainer has his client perform the following exercises in order: ball squat, curl to overhead press, ball dumbbell chest press, standing cable row, seated stability ball military press, step-up to balance, and then repeat the sequence. Which of the following resistance training systems does this exercise routine represent?
vertical loading
When performing a peripheral heart action workout for strength, which of the following exercises would you perform immediately after a barbell squat?
seated row
Which of the following refers to a resistance training workout that involves performing all sets of an exercise or body part before moving on to the next exercise or body part?
horizontal loading
Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?
Phase 2: Strength Endurance
Which training strategy is used in Phase 2: Strength Endurance?
Supersets of strength and stabilization exercises
Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?
Hypertrophy
Which training strategy uses high loads, low repetitions, and longer rest periods?
Maximal strength
What are the 3 stages in the General Adaptation Syndrome?
Alarm reaction, resistance development, exhaustion
When pain or discomfort occurs in the muscles 24-72 hours after exercise
Delayed onset muscle soreness (DOMS)
When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury
Exhaustion
The principle that states the body will adapt to the specific demands that are placed on it
SAID Principle or Principle of Specificity
For what does the acronym SAID stand?
Specific adaptation to imposed demands
The type of specificity that refers to the weight and movements placed on the body
Mechanical specificity
The type of specificity that refers to the energy demand placed on the body
Metabolic specificity
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
What are 3 performance adaptive benefits from resistance training?
Increased neuromuscular control, increased power, increased endurance
The ability to provide support to maintain correct posture during all movements
Stabilization
What are 4 characteristics of stabilization exercises?
High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability
The ability to produce and maintain force production for a prolonged period of time
Muscular endurance
Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers
Hypertrophy training
The ability of the neuromuscular system to produce internal tension to overcome an external force
Strength
Ability of the neuromuscular system to produce the greatest force in the shortest time
Power
An increase in either of which 2 things will lead to an increase in power?
Force or velocity (force x velocity = power)
What type of resistance system does power training use?
Superset a maximal strength exercise with a high velocity power exercise
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise
Multiple-set system
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set
Pyramid system
A system of strength training that uses a couple of exercises performed in rapid succession of one another
Superset system
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest
Circuit training system
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit
Peripheral heart action system
The resistance training system that involves breaking the body up into parts to be trained on separate days
split routine system
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity
Vertical loading
The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
horizontal loading
What are 3 goals of Phase 5 of the OPT Model?
Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production
In which of the following cases should the two-arm push press be avoided?
Select one:
a. When clients want to develop total body power
b. When a client has not developed proper stability
c. When a client is performing a power superset
d. When a client wants to train for a race Incorrect
The correct answer is: When a client has not developed proper stability
A personal trainer is working with a client in Phase 5 of the OPT model. Which of the following exercises is appropriate? Select one: a. Single-leg throw and catch Incorrect b. Soccer throw c. Standing cable chest press d. Standing cable row
The correct answer is: Soccer throw
What is the next immediate progression for the ball two-arm dumbbell chest press?
Select one:
a. Single-arm ball dumbbell chest press
b. Two-arm dumbbell chest press on a bench Incorrect
c. Alternating-arm ball dumbbell chest press
d. Single-leg ball dumbbell chest press
The correct answer is: Alternating-arm ball dumbbell chest press
What is the immediate progression of an alternating-arm ball dumbbell chest press?
Select one:
a. Two-arm ball dumbbell chest press Incorrect
b. Alternating-arm dumbbell chest press on bench
c. Barbell bench press
d. Single-arm ball dumbbell chest press
The correct answer is: Single-arm ball dumbbell chest press
A client performs a ball squat, curl to overhead press followed by a push-up, a standing cable row, a single-leg scaption, and a single-leg squat in a circuit fashion. This is an example of which of the following resistance training systems?
The correct answer is: Vertical loading
A woman is training to improve her running capabilities for an upcoming marathon. She is progressively increasing the distance and time of her runs. Which principle best explains physiological adaptions occuring to the woman’s aerobic energy system?
The correct answer is: Metabolic specificity
A client performs two repetitions of a bench press exercise with 130 lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 lb on the last set. Which of the following resistance training systems is the client using?
The correct answer is: Pyramid system
