resistance training

Question 1

ACSM frequency for resistance training

Answer 1

2-3 days a week with 48hrs in-between

Question 2

Total body workout recommendations

Answer 2

1. perform large muscle groups before small
2. perform multiple joint exercises before single joint
3. performance total body exercises before basic strength exercises
4. perform upper and lower body exercises
5. stagger some exercises targeting different muscle groups in between sets of other exercises

Question 3

ACSM how much should each muscle group be trained for sets

Answer 3

2-4 sets (4 more effective than 2 but even single set per ex will sig improve muscle strength)

Question 4

ASCM rest interval bw sets

Answer 4

2-3mins

Question 5

Training to failure

Answer 5

-might allow adavanced lifters to break through training platues when incorporated periodically into short term macrocycles if not then train to fatigue

Question 6

Training at higher levels of fatigue may and recomandation

Answer 6

• stim greater pro synthesis
• increase IGF1
• maximize number of active MUs

limite to 6 weeks at a time or less

Question 7

imporatnce of periodized training

Answer 7

• variation in program design to optimize the training stim
• helps maintaine fatigue
• critical for subsequent adaptations to take plave
• allows athletes to reach peak at the right time

Question 8

Classical model of periodization

Answer 8

• high training volume initially
• reduction in volume with each phase in succession
• designed to maximize strength and power

-phases: hypertrophy, strength, strength/power, peak

Question 9

undulating model of periodization

Answer 9

• enables variation in intensity + volume within each 7-10 day cycle
• only one characteristic is trained in each workout

Question 10

reverse linear periodization

Answer 10

intensity decreases + volume increase with each successive phase

Question 11

Matveyevs model of periodized training

Answer 11

1. prepatory phase
2. competitive phase
3. transition phase

Question 12

macro/meso/microcycle

Answer 12

macro- extended training period (1y)

Meso- several weeks to months of training

Question 13

Slyes general adaptation syndrome

Answer 13

1. shock or alarm phase
2. resistance phase
3. exhaustion

Question 14

endurance plan

Answer 14

Prep- volume/intensity low
base- volume high/intensity low
build- volume/intensity both high
peak- volume/intensity high
taper- volume down/ intensity up

Question 15

How much is volume reduced in a taper

Answer 15

50-90%

slight decrease in intensity

Question 16

expected gains from a taper

Answer 16

• 20% increase in power
• 10-25% increase in CSA
• 1-9% increase in vo2
• 8% increase in running economy

Question 17

what does plyometric training do for you

Answer 17

increases

• performance
• jumping height/power
• spriniting ability
• agility
• peak isokinetic strength
• muscle hypertrophy

Question 18

what are plyometrics

Answer 18

rapid eccentric contraction followed immediatly by a rapid reversal of movement w a concentric contraction of the same muscle

Question 19

goal of plyometrics

Answer 19

decrease amount of time required between the eccentric movement contraction and initiation of the overcomming concentric contraction

Question 20

traditional combination training

Answer 20

training power exercises at the beginning of a workout session before strength

Question 21

Compound training

Answer 21

performing plyometrics on one training day and strength training on another

Question 22

complex training

Answer 22

several sets of heavy strength training followed by lighter power movements (jumping/jump squats)

Question 23

contrast training

Answer 23

alternating strength and power training set to set

-good for explosiveness

Question 24

guildlines for plyometric programs

Answer 24

• sound technical foundation
• should be specific to goals of the athlete
• quality of work is more important than quantity
• the greater the exercise intensity level, the greater the recovery time

Question 25

two things plyometrics positively effect

Answer 25

1. develop of neuromuscular responses

2. increased neuromuscular coordination