Resistance Training Flashcards
where is most of the energy accounted for during properly performed size and strength training?
muscle glycogen and/or muscle glycogen and oxygen. It comes from whatever has already been stored in the muscles.
Post-Workout plug glucose levels are severely reduced when training fasted. true or false
false. muscles nutrient uptake from the bloodstream is very gradual during rest, recovery, and during the performance of work. there’s no significant reduction in post-plug glucose levels.
How many times a week should you train for general fitness and stamina?
two times per week
what is the rep range and set range for general fitness and stamina?
12 to 15 reps for anywhere between 3 and 8 sets
NFPT recommends what percent training weight for first and second warm-up sets?
40% for the first set and 50% for the second set
what are the three Soma types and what do they mean?
endomorph is someone who has a hard time losing weight, mesomorph is someone who has a natural athletic pill, ectomorph is someone who has a hard time gaining weight
Best method to train a beginner and otherwise sedentary client is one that targets the _______ motor units for a period of ______ to ____weeks.
red, slow twitch; 4 to 6 weeks
where is a good place to start with a beginner client that does not require calculations for one rep max?
have the client do an exercise a total of 29 times. if they can accomplish this then have them do the same exercise 20 times with a reasonable amount of weight
what should the percentage resistance intensity be for your beginner client?
50 to 60% resistance intensity
there is a _______ relationship between strength and endurance.
inverse
How should you have your client warm up before conducting a test for one rep max?
start with 5 to 10 reps of a lightweight, 40 to 60% perceived Max, 1 minute rest;
increase weight slightly for 12 to 15 reps 60 to 80% of perceived Max, 1 minute rest;
increase load 5 to 10% and perform repetitions with goal of 10
what is the Brzycki formula for calculating one RepMax?
1RM = w ÷ [(1.0278) - (.0278 x r)]
what percent of your one rep max should you lift if your goal is strength?
70 to 100%
what is the percent one repmax range if your client goal is fat loss and endurance?
55 to 80%
what percent of your one repmax should you be using if your client goal is general fitness?
60 to 70%
what percent one rep max and rep range should you use for sedentary and beginner clients?
you should use the fat loss/ endurance goal type 55 to 80%, one Rep Max and 20 to 25 rep range
what is the general rule of thumb with how much increase volume with endurance and resistance with athletes?
increase volume no more than 10% in a given week with endurance and not more than 10% in a given month for resistance
what is the overloading principle?
gradually stressing your client’s muscles with a greater load in order to increase in strength or with a longer duration to increase time for endurance
if a client has some joint pain doing sets of four to six reps, what should you have them do?
replace some sets with 12 to 15 rep range
How should you direct your client to warm up for resistance training, especially in the four to six rep range?
start with a 5 to 8 minute warm-up and then use a moderate weight for as many reps as necessary to re-establish the strict form they used last time they perform the movement
what can happen if you go beyond failure or perform too many heavy sets?
you may be smashing the actin and myosin making it very difficult if not impossible to repair
