Resistance Training Flashcards

1
Q

Isometric

A

when a muscle is activated and develops force but no movement at the joint

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2
Q

Concentric

A

when a muscle is activated and shortens through the ROM

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3
Q

Eccentric

A

when a muscle is activated and lengthens through the ROM

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4
Q

Force-velocity relationship with ecc/con muscle activity?

A

Lesser force as velocity increases with concentric

Greater force as velocity increases with eccentric

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5
Q

Isokinetic

A

muscular action performed at constant angular limb velocity

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6
Q

Isotonic

A

muscular contraction in which the muscle exerts a constant tension

(really DCER, due to force changing throughout movement)

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7
Q

Dynamic Constant External Resistance (DCER)

A

muscular contraction in which the resistance (weight) is held constant

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8
Q

Repetition

A

one complete movement of an exercise

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9
Q

Set

A

group of repetitions performed continuously w/o stopping

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10
Q

Intensity

A

absolute load (Weight) that a contracting muscle experiences

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11
Q

Training volume

A

a measure of the total amount of work performed

Reps x Sets x Intensity

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12
Q

Rep Max

A

maximum number of reps per set that can be performed at a given resistance w/ proper lifting technique

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13
Q

You can get just one adaptions with RT?

A

FALSE, it overlaps!

You can periodize to maximize adaptations…

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14
Q

Strength (Load, Goal)

A

> 85%, <6 (2-5)

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15
Q

Power (Load, Goal)

A

80-90%, 1-2

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16
Q

Hypertrophy (Load, Goal)

A

67-85%, 6-12

17
Q

Muscular Endurance (Load, Goal)

18
Q

What is the minimum intensity for hypertrophy training?

A

66%

6-12 RM

19
Q

What is the training volume for strength training?

A

high weight, low reps

2-5RM

20
Q

What is the training volume for endurance training?

A

low weight, high reps

15+ RM

21
Q

What is progressive overload (PRT)?

A

The practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance.

22
Q

What are two PRT?

A

1) Increase the resistance (2.5-5%)

2) Increase the # of reps/sets

23
Q

Do you have bigger gains in those that are untrained or trained?

24
Q

Early RT training creates what type of adaptations?

25
Overtime with RT what type of adaptations will develop?
Hypertrophy
26
How much strength is lost during detraining?
Still above baseline, but down 30%
27
Myonuclei
if you train muscle and increase # of myonuclei, and you can still maintain the # even if you stop training, mass will be lost...Hypertrophy gains faster if you return to RT
28
Muscle memory
Neural adaptations, motor control maintained
29
Isometric training frequency
3 sessions/week increases strength 14-44% | 1 session/2 weeks but does not improve strength
30
Does training at specific joint angle matter?
Yes. Want the optimal length for most motor recruitment.
31
Sticking-ponts iso training
Helps generates more forces at that angle
32
Should isometric training be used for hypertrophy?
Not in healthy, but yes in bedridden or patients that are really atrophied.
33
How many days a week with DCER is best?
3 days or 5 days a week is best
34
How much rest should be given for strength training?
>3 mins
35
How much rest should be given for endurance training?
<30 secs
36
How much rest should be given for high intensity training?
<1 min
37
How many days between for muscle groups to rest?
1 day