RESISTANCE- Primary Goals

Question 1

metabolic goals (most changes occur in the muscle)

Answer 1

hypertrophy + endurance

Question 2

neural goals (most changes occur in nervous system)

Answer 2

strength + power

Question 3

hypertrophy

Answer 3

increase in muscle size
-hypertrophy training leads to increase in fat-free mass + reduction in % body fat

Question 4

hypertrophy energy system

Answer 4

glycolysis

Question 5

hypertrophy primary adaptations

Answer 5

-increase in phosphagen system enzyme (creatine kinase)
-increase in glycolytic enzymes
-increase cross-sectional area of muscle fibers (both fiber types)
-increase in % of type 2a fibers

Question 6

hypertrophy- main variable to monitor + progress

Answer 6

volume
(aka reps x sets x load)

Question 7

hypertrophy prescription recommendations

Answer 7

-load- 67-85% 1RM
-reps- 6-12
-rest time- 30-90 seconds
-tempo- minimum of 4 seconds

Question 8

endurance

Answer 8

enhancing the targeted muscles to perform at a submaximal level for many repetitions or an extended period of time

Question 9

endurance energy system

Answer 9

glycolysis

Question 10

endurance training is used for what clients

Answer 10

older clients

Question 11

endurance primary adaptations

Answer 11

-improved muscular efficiency in glycogen usage
-increase in glycolytic enzymes
-increase in % of type 2a fibers
-decreased lactate buildup during prolonged exercise
-increased lactate clearance
-likely increase in connective tissue strength

Question 12

endurance- main variable to monitor + progress for endurance

Answer 12

reps

Question 13

endurance prescription recommendations

Answer 13

-load- less than 67% 1RM
-reps- greater than 12
-rest time- 30 seconds or less
-tempo- minimum of 4 seconds

Question 14

strength

Answer 14

uses heavier training loads than muscular endurance/hypertrophy programs

Question 15

strength energy system

Answer 15

creatine phosphate

Question 16

strength primary adaptations

Answer 16

-EMG amplitude increases during MVC
-total motor recruitment increases
-motor unit firing rate increases
-motor unit synchronization during contraction increases
-co-contraction decreases

Question 17

strength- main variable to monitor + progress

Answer 17

load

Question 18

strength prescription recommendations

Answer 18

-load- greater than 85% 1RM
-reps- 1-6
-rest time- greater than 2 minutes
-tempo- minimum of 3 seconds

Question 19

power

Answer 19

-has great potential in improving sport performance
-to maximize the benefits of power programs, it is important to sequence microcycles to optimize training
-these programs tend to have low reps, moderate weight, + high velocity of contraction

Question 20

power energy system

Answer 20

creatine phosphate

Question 21

power primary adaptations

Answer 21

-EMG amplitude increases during MVC
-total motor recruitment increases
-motor unit firing rate increases (rate coding)
-motor unit synchronization during contraction increases
-co-contraction increases

Question 22

power- main variable to monitor + progress

Answer 22

load or velocity of contraction

Question 23

power prescription recommendations

Answer 23

-load- greater than 85% 1RM if training heavy resistance; below 60% 1RM if training for velocity
-reps- 1-6
-rest time- greater than 2 minutes
-tempo- as explosive as possible (during concentric, controlled during eccentric)

Question 24

overload variable depends on ____

Answer 24

phase

Question 25

endurance overload variable

Answer 25

reps

Question 26

hypertrophy overload variable

Answer 26

volume

Question 27

strength overload variable

Answer 27

load

Question 28

power overload variable

Answer 28

velocity

Question 29

lat pulldown with 2 sets of 14 at 62% of 1RM with 30 seconds rest- which adaptation is most likely to occur?

Answer 29

muscular endurance