RESISTANCE- PROGRAMMING TOOLS

Question 1

trial load

Answer 1

an estimated load that is based on % of the client’s BW

Question 2

goal repetitions

Answer 2

the # reps a client is assigned to perform for an exercise

Question 3

single-set systems

Answer 3

performing 1 set of a given exercise (as opposed to performing multiple sets of the exercise)
-HIT

Question 4

multiple-set systems

Answer 4

performing multiple sets of an exercise before moving on to the subsequent exercise
-German volume training

Question 5

cluster sets

Answer 5

take a large set + break it down into little sets, with inter-repetition rest intervals of 10-30 seconds
-also called rest-pause sets
-ex: breaking up 1x12 into multiple small sets rather than doing all 12 at once; 4x3 instead with a rest of 20 seconds in between each set
-helps to increase load

Question 6

benefit of cluster sets (rest-pause sets)

Answer 6

strength

Question 7

complex set

Answer 7

combining a strength exercise followed by a power exercise, or vice versa
-ex: squats followed by depth jumps
-post activation potentiation: the 1st exercise will phosphorylate our light myosin chains -> with more turnover of heads that each cause a crossbridge, we have more force + therefore more power

Question 8

benefit of complex set

Answer 8

power, strength

Question 9

compound set

Answer 9

2 different exercises for same primary muscle group that are completed in succession without a rest period
-ex: chest press followed by push ups

Question 10

benefit of compound set

Answer 10

endurance, then hypertrophy

Question 11

superset

Answer 11

2 different exercises for opposing/antagonistic muscle groups completed in succession with no rest period
-idea is not using antagonist during agonist workout, so technically gets rest
-not good for novices because they have low agonist/antagonist ratio + tend to have a lot of synergist muscles involved
-used for when we need higher volume but are restricted by frequency

Question 12

benefit of superset

Answer 12

hypertrophy

Question 13

pyramid training

Answer 13

load is progressively increased in sequential sets with a corresponding decrease in number of reps
-ex: 12-8-6-8-12 reps
-gives athlete variation; important to keep same exercises in training because body must see same stress; BUT people often get bored, so pyramid helps to provide some variation

Question 14

heavy negatives

Answer 14

performing eccentric only with a load greater than possible for concentric 1RM
-generally, won’t go over 15% 1RM
-ex: if 1RM is 200lbs, we put 200lbs on + have spotter help control tempo on the way down -> once they get to bottom, spotter will help with concentric
-tempo: 0/0/4-6
-tends to cause more microtrauma to muscle, which creates more results
-2 downsides: requires spotter + causes more muscle damage so more likely for injury

Question 15

benefit of heavy negatives

Answer 15

strength, hypertrophy

Question 16

accomodating resistance

Answer 16

incorporating bands/chains to free weight exercises to stress the entire ROM for the exercise
-resistance changes throughout the rep, using chains/bands
-have 45% more strength at the top of bench than the bottom
-you will always see more improvements in strength, power, endurance, + hypertrophy than using DCER (dynamic constant external resistance)