RESISTANCE- Programming Tools

Question 1

single-set system

Answer 1

performing 1 set of a given exercise (rather than performing multiple sets of an exercise)

Question 2

single-set system example

Answer 2

HIT, made famous by Arthur Jones

Question 3

multiple-set system

Answer 3

performing multiple sets of an exercise before moving on to subsequent exercise

Question 4

multiple-set system example

Answer 4

German volume training

Question 5

complex set

Answer 5

combining a strength exercise followed by a power exercise
-ex: squats followed by depth jumps

Question 6

idea behind complex set

Answer 6

the 1st exercise facilitates the 2nd; the resistance exercise preps the CNS so that type 2b fibers are available for more explosive training
-uses POST-ACTIVATION POTENTIATION
-myosin light chains are phosphorylated, causing cross-bridges to go faster, causing higher power + force outputs
-as soon as light chains start phosphorylating, they start losing that phosphorylation- only takes around 5 minutes to lose the significance of post-activation potentiation
-1-2 min after doing the 1st exercise, you want to do the 2nd

Question 7

corrective complex set

Answer 7

combining a strength or power exercise followed by a corrective exercise
-ex: squat followed by ASLR w/ assistance

Question 8

when do we use corrective complex set

Answer 8

when we are concerned if someone has a muscular imbalance that could be affected by a difficult exercise
-typically, resistance exercise followed by mobility exercise

Question 9

compound set

Answer 9

-performing 2-3 exercises of similar muscle groups with minimal or no rest between sets
-ex: chest press followed by pushups

-same muscle group, typically do the big exercise 1st followed by a small exercise

Question 10

what goal does compound set improve

Answer 10

ENDURANCE
-then hypertrophy

Question 11

circuit training

Answer 11

performing 1 set of multiple exercises before repeating
-ex: total body circuit, in a single-set system
-quick
-hard to progress

Question 12

supersets

Answer 12

performing alternating exercises for opposing muscle groups with minimal or no rest between sets
-ex: triceps extensions followed by bicep curls
-not recommended for novices

Question 13

what goal do supersets improve

Answer 13

hypertrophy

Question 14

pyramid loading

Answer 14

increasing training resistance progressively + then decreasing
-ex: bench press
-set 1- 185lbs for 10 reps
-set 2- 200lbs for 6 reps
-set 3- 225lbs for 3 reps
-set 4- 200lbs for 6 reps
-set 5- 185lbs for 10 reps

-explores the range of the primary goal
-ex for hypertrophy: 12-10-6-10-12

Question 15

drop sets

Answer 15

-performing a set to muscular failure with a given load + continuing immediately with a lighter load
-idea behind this is that you are using the size principle in reverse

Question 16

heavy negatives

Answer 16

performing eccentric only work with a load greater than possible for concentric 1RM
-eccentric is more critical for hypertrophy than concentric
-ex: load: 105% 1RM + tempo: 0/0/4

Question 17

what goal do heavy negatives improve

Answer 17

STRENGTH
-then power + hypertrophy

Question 18

forced reps

Answer 18

performing additional reps past volitional fatigue with the help of a spotter

Question 19

cluster sets are also called

Answer 19

rest-pause sets

Question 20

cluster sets

Answer 20

utilize inter-repetition rest intervals of 10-30 seconds
-ex: reps: 5/10 + rest time: 120/30 seconds

Question 21

what goal do cluster sets improve

Answer 21

-strength
-hypertrophy
-power

Question 22

accomodating resistance

Answer 22

-incorporating bands + chains to free weight exercises to stress the entire ROM for the exercise
-cam systems off variable resistance that can be viewed as variable resistance

Question 23

partial ROM

Answer 23

-performing an exercise in partial ROMs to increase strength at a particular joint angle
-have more continuous time under contraction + avoid problematic areas of the ROM
-can be used for a sticking point or PT, but we typically don’t want to use this; just a tool to isolate a specific movement
-ex: barbell elevated on blocks

Question 24

what goal does partial ROM improve

Answer 24

none