Resistance training Flashcards
Muscular endurance
the ability of a muscle or group of muscles to continuously exert force against resistance over time.
Hypertrophy
an increase in muscular size as an adaptation to exercise.
Two sessions per week per muscle group is recommended for hypertrophy.
Atrophy: the wasting away or loss of muscle tissue.
May occur as soon as two weeks after training stops.
Strength
the amount of force that can be created by a muscle or group of muscles.
Power
the amount of force exerted by a muscle or group of muscles in a given amount of time.
Strength categories
Relative strength: the individual’s body weight in relation to the amount of resistance they can overcome.
Calculation: 1RM / body weight = force per unit of body weight.
Maximum strength: the ability of a muscle or muscle group to recruit and engage as many muscle fibers as possible.
Starting strength: the ability to recruit as many motor units as possible instantaneously at the start of a movement.
Power: a combination of strength and speed; a muscle’s ability to generate maximal tension as quickly as possible.
Power is a function of strength.
Power is defined by the equation:
Force x distance / time
Force is mass times acceleration: F = M x A.
Speed strength: the ability of a muscle or muscle group to absorb and transmit forces quickly.
Classifying strength
Linear strength: two or more strength variables that are directly correlated to one another.
Example: maximal strength and muscular power.
Linear strength endurance activity: activity that requires a sustained, all-out maximum effort for an extended period.
Nonlinear strength: two or more strength variables that are not directly correlated to one another.
Nonlinear strength endurance activity: an activity with intermittent activity and rest periods.
Anaerobic strength: derived energy from the ATP/CP energy pathway and anaerobic glycolysis.
Aerobic strength:
Endurance strength: the ability to sustain a submaximal activity for a longer duration.
Benefits of strength training
Increased lean mass.
Increased resting metabolic rate.
Promotes bone development.
Increases HDL (the “good” lipoprotein) and decreases LDL (the “bad” lipoprotein).
Strength Curves
Ascending strength curve:
More force is applied toward the end range of motion than during the beginning or middle phase.
Descending strength curve:
More force is applied toward the beginning range of motion than during the middle or end phase.
Bell-shaped strength curve:
The beginning and ending phases of movement are more difficult than the middle.
Example: Biceps curl.
General exercises: foundational exercises that train overall strength
Isolation exercises: single-joint exercises that primarily activate an individual muscle or muscle group.
Compound exercises: multi-joint movement exercises that require the use of multiple muscles or muscle groups.
Specific exercises: exercises that directly improve performance and functional capacity and mimic a target activity or skill
Cross-body exercises: more closely mimic the natural movement of the body in space, such as walking.
Explosive exercises: engage many muscles in a sequential, powerful, quick movement.
Training variables and methods
Split-routine: the division of training sessions by body part or body region.
Intensity:
One-repetition max (1RM): a single maximum-strength repetition with maximum load.
Tapering: a planned reduction in training to avoid detraining and increase gains prior to competition.
Should meet three objectives:
To reduce fatigue as much as possible.
To increase or maintain fitness at competition levels.
To enhance specificity.
Types of grip used for lifting:
Supinated: the palm faces up toward the ceiling.
Pronated: the hand or forearm is rotated, and the palm faces down or back.
Neutral: the palms face each other (facing the body’s midline).
Alternated: one hand grasps the bar in a supinated position, while the other grasps the bar in a pronated position.
Hook: the barbell is held by gripping the thumb between the barbell and fingers.
Open: the thumb does not wrap around the bar.
Closed: the hand wraps fully around the bar.
Rep and set schemes:
Single set: the use of one set per exercise or muscle group.
Multiset: multiple sets per exercise or muscle group.
Straight sets: the use of the same weight for every set.
Supersets: two exercises, typically opposing muscle groups, performed back-to-back followed by a short rest.
Drop set: technique in which a set is done until failure or fatigue, the weight is “dropped” or lowered, and the exercise continues until another failure; can continue for several rounds.
Ascending pyramids: lighter weights are used to start the workout, and they get progressively higher with subsequent sets.
German volume training: a method in which 10 sets of 10 repetitions are done of an exercise with one minute of rest between sets.
Functional isometrics
the combination of partial repetition training and isometric holds.
Constant resistance
the resistance (weight) of the exercise does not change.
Barbells, dumbbells, kettlebells, and medicine balls are categorized as constant resistance equipment.
