Resistance Training Flashcards
The 5 Acute/Exercise Variables that are components of fitness
Sets
Reps
Intensity
Tempo
RI
The five components of fitness
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Avoid training plateaus by strategically increasing
Training Volume & Intensity
Inverse relationship
General Adaptation Syndrome
Describes the way in which the body responds and adapts to stress.
Stages of GAS: Alarm reaction
Alarm reaction: The initial reaction. Usually fatigue, DOMS & joint stiffness. (6 to 48hrs after, DOMS is up to 72hrs)
Soreness does not properly correlate to muscle damage
The alarm stage stimulates several physiological processes (incr blood flow, o2, bone formation, neural activation, etc)
*Need progressive overload to advance to next stage
Stages of GAS: Resistance Development
Resistance Development:
Physiological changes cause training adaptations that promote performance increases.
The body increases its functional capacity to adapt to a stressor.
Progressive overload makes it happen.
Stages of GAS: Exhaustion
Prolonged or intolerable amounts of stress, leading to negative consequences (stress fx, strains/sprains, joint pain, emotional)
Principle of Speficity (SAID)
The body’s adaptations are specific to the type of exe and muscle group involved.
Mechanical, Neuromuscular & Metabolic specificity
Mechanical: weight & movements
Neuromuscular: speed of contraction
Metabolic: energy demand in terms of aerobic capacity
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
Muscular endurance
The body’s ability to produce & maintain force production for a prolonged period of time.
Trains Type 1. High reps/ min rest
Core muscular endurance improves stability & posture
Muscular hypertrophy
Enlargement of skeletal muscle fibers. Thicken myofibrils or increase cells.
Progressively higher loads & sets
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external force.
Initially, motor unit recruitment is improved until it plateaus, then hypertrophy causes further strength gains.
Power
The ability of the neuromuscular system to produce the greatest possible force in the shortest time.
Power = force (weight) x velocity
Also = Work / Time
Increased rate of force via:
Increasing the # of motor units activated
Improving their synchronization
Improving the speed at which they are activated
Use heavy & light loads via Super Sets
Acute Variables w/r: Stabilization & Muscular Endurance
REPS: High 12-20+
SETS: Low 1-3
INTENSITY: Low to Mod. 50-70% RM
RI: 30-60s
Lower load if nec. to complete reps
Acute Variables w/r: Hypertrophy
REPS: Moderate 6-12+
SETS: Mod. to High 3-6
INTENSITY: Mod. to High 75-85% RM
RI: 0-180s WIDE RANGING
Lower load if nec. to complete reps
Acute Variables w/r: Max Strength
REPS: Low 1-5
SETS: High 4-6
INTENSITY: High 85-100% RM
RI: 3-5 mins
Acute variables w/r: Power
REPS: Low to Mod. 1-10
SETS: Mod to High 3-6
INTENSITY: Low 10% of bodyweight when using med ball, 30-45% when using weights.
RI: 3-5 mins, as ATP replenishment takes 4 mins.
Rep tempo stages
Eccentric
Isometric
Concentric
Isometric
Training frequency recommendations: beginner/ intermediate/ advanced
Beginner: 2-3
Intermediate: 3 for total body, 4 for split routines
Advanced: 4-6, can do two-a-days
RTS: Pyramid
Increasing or decreasing weight with each set
10-12 reps max
RTS: Superset
Performing two exercises in rapid succession w/ minimal rest.
8-12 reps w/ no rest between sets or exes.
RTS: Complex training
Is PLYOMETRIC TRAINING
Perform a multijoint/compound exe w/ heavy load first, followed by an explosive movement.
Based on:
Post-activation Potentiation (PAP)
Time efficient for strength & power
RTS: Drop set
Perform a set to failure, then remove a small % of the load and continue w/ set.
RTS: Rest pause
Incorp a slight pause between reps, then finish reps in set.
Good for beginners to incr. TUT.
RTS: Circuit Training
Performing a series of exe w/ minimal rest
Low to mod sets 1-3
Mod to high reps 8-20
RI minimal
Good for limited time & body comp
RTS: Peripheral Heart Action
A variation of circuit training that alternates upper & lower body exes
Mod to high reps 8-20
Integrated multi-dimensional way to improve health & body comp
RTS: Split routine
Training different body parts on different days.
3 day:
chest, shoulders, tri
Legs
Back & bi
RTS: Vertical loading
Start with upper body and work down to lower body in rapid succession (total body, chest, back, shoulders, biceps, triceps, legs)
Allows maximal recovery w/ min static rest time
RTS: Horizontal loading
Performing all sets of an exe focusing on one body part, before moving to the next exes.
Used in health clubs
Drawback is rest time
RTS: Giant Set
Part of the Superset paradigm, involving 4 or more exes in rapid succession.
One muscle group at a time w/ 3+ exe and 8-12 reps. RI 5-15s.
Post-Activation Potentiation (PAP)
The basis for Plyometric/ Complex Training.
Acute muscle force generation is increased as a result of inner contractions of the muscle.
Increase in muscular force is caused by the excitation of the nervous system, which was created by the heavy load lifted.
Ex. Acute muscle force generation used in a squat jump is increased when inner contractions of the leg muscles are activated by a preceding heavy bbl squat.
Volume dependent. Have to do 3-5 sets to stimulate NM sys.
Valsalva maneuver
Expiring against a closed glottis to create additional intra-abd pressure & spinal stability
Stabilization-Focused Training: progression
High reps & slow tempo progressing from bilateral to unilateral, strengthening core, local muscles, Type 1 & enhancing proprioception.
Reps: 12-20
Sets: 1-3
Strength-focused Training: goals
Goal is for muscle size, strength & BMD.
Power-focused training: goals
Increase rate of force production (speed of muscle contraction) using ST under realistic speeds seen outside the gym.
