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CPT Class > Resistance Training Concepts > Flashcards

Resistance Training Concepts Flashcards

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1
Q

Repetition tempo

A

The speed at which each repetition is performed

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2
Q

General adaptation syndrome (GAS)

A

Describes the way in which the body responds and adapts to stress.

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3
Q

The GAS model outlines three stages of response to stress (Cunanan etal., 2018):

A

Alarm reaction

Resistance development

Exhaustion

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4
Q

Alarm reaction stage

.

A

The initial reaction to a stressor

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5
Q

Delayed-onset muscle soreness (DOMS)

A

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

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6
Q

Homeostasis

.

A

The process by which the human body strives to maintain a relatively stable equilibrium

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7
Q

Progressive overload

A

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

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8
Q

Resistance development

A

The body increases its functional capacity to adapt to a stressor.

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9
Q

Exhaustion

A

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

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10
Q

Principle of specificity

A

A principle stating that the body will adapt to the specific demands that are placed on it; also known as the specific adaptations to imposed demands (SAID) principle.

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11
Q

Mechanical specificity

A

Refers to the weight and movements placed on the body.

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12
Q

Neuromuscular specificity

A

Refers to the speed of contraction and exercise selection

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13
Q

Metabolic specificity

A

Refers to the energy demand placed on the body.

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14
Q

Adenosine triphosphate (ATP)

A

A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body

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15
Q

Which term refers to the way in which the body responds and adapts to stress?

A

General adaptation syndrome

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16
Q

Stabilization

A

The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.

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17
Q

Muscular endurance

A

The ability to produce and maintain force production for prolonged periods of time.

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18
Q

Muscular hypertrophy

A

The enlargement of skeletal muscle fibers

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19
Q

Myofibrils

A

The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibri

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20
Q

Strength

A

The ability of the neuromuscular system to produce internal tension to overcome an external load.

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21
Q

Motor unit

.

A

A motor neuron and all of the muscle fibers that it innervates

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22
Q

Power

A

Force × Velocity or Work ÷ Time

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23
Q

Rate of force production

A

Ability of muscles to exert maximal force output in a minimal amount of time.

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24
Q

Which term refers to a motor neuron and all the muscle fibers it innervates?

A

Motor unit

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25
Q

Acute variables include the following

A

Repetitions

Sets

Training intensity

Repetition tempo

Rest intervals

Training volume

Training frequency

Training duration

Exercise selection

Exercise order

26
Q

Acute variables

A

Important components that specify how each exercise is to be performed; also known as exercise training variables.

27
Q

Repetition

A

One complete movement of an exercise.

28
Q

Set

A

A group of consecutive repetitions.

29
Q

Training intensity

A

An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.

30
Q

Repetition tempo

A

The speed at which each repetition is performed.

31
Q

The five components of fitness include the following:

A

Cardiovascular endurance

Muscular strength

Muscular endurance

Flexibility

Body composition

32
Q

Rest interval

A

The time taken to recuperate between sets.

33
Q

Exercise selection is often influenced by these factors

A 
specificity of training, 
availability of equipment,
 training history, 
dedication to training, and
 time availability.
34
Q

Training duration

A

The amount of time of a training session.

35
Q

Why areacute variablesan important part of exercise programming?

A

They specify how each exercise is to be performed, which can help achieve goals.

36
Q

What is calculated by totaling the number of repetitions performed in a set during a training session, then multiplying it by the resistance used?

A

Training volume

37
Q

Post-activation potentiation (PAP)

A

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

38
Q

Vertical loading

A

Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.

39
Q

Horizontal loading

A

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

40
Q

What type of resistance training alternates heavy resistance exercise with an explosive power exercise that is biomechanically similar in movement?

A

Complex training

41
Q

What term refers to the phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle?

A

Post-activation potentiation

42
Q

Valsalva maneuver

A

A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.

43
Q

TRUE OR FALSE? The Certified Personal Trainer is encouraged to spot at the client’s elbows instead of the wrists when using dumbbells (e.g., in a dumbbell shoulder press) to provide better support for the lifter.

A

False

44
Q

Which of the following is a process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability?

A

Valsalva maneuver

45
Q

Proprioception

A

The body’s ability to naturally sense its general orientation and relative position of its parts.

46
Q

Bilateral

A

Relating to two sides of the body.

47
Q

Unilateral

A

Relating to one side of the body.

48
Q

Which of the following provides greater demands on core stability and proprioception by progressing from bilateral to unilateral movements, using slow repetition tempos and high repetition schemes?

A

Stabilization-focused exercises

49
Q

TRUE OR FALSE? When performing the“ball squat, curl to press” exercise, the client should lean back into the ball throughout the squatting motion, relying on it for support.

A

False

50
Q

Which of the following total-body exercisestargets many muscles of the posterior chain, including the gluteus maximus and shoulder retractors, such as the posterior deltoids and rhomboids?

A

Single-leg squat to row

51
Q

Which of the following is a common compensation that occurs when performing a standing cable chest press?

A

Shoulder shrug

52
Q

TRUE OR FALSE? The use of weight plates under the feet when performing a barbell bench press exercise is never acceptable.

A

False

53
Q

When performing a ball cobra exercise, which of the following instructions should the Certified Personal Trainer provide to the client?

A

Externally rotate the arms so the thumbs are pointing up toward the sky

54
Q

When performing rows, how should the client initiate the movement?

A

Retracting and depressing the shoulder blades

55
Q

TRUE OR FALSE? Performing shoulder external rotation with tubing helps strengthen the subscapularis.

A

False

56
Q

Which of the following exercises consists of these three parts: a Y, T, then A position (or scaption, shoulder abduction, and cobra)?

A

Ball combo I

57
Q

When performing a single-leg dumbbell curl, which of the following ensures proper scapular stability, placing more of an emphasis on the bicep’s musculature?

A

Keeping the scapulae retracted

58
Q

TRUE OR FALSE? To decrease stress on the elbows when performing a standing barbell curl, the client should use a very wide grip.

A

False

59
Q

TRUE OR FALSE? Using a rope when performing cable pushdowns may help decrease the risk of elbow pain.

A

True

60
Q

Which of the following best describes proper hand position when performing a close grip bench press?

A

Slightly inside shoulder-width apart

61
Q

Which of the following exercises helps strengthen the gastrocnemius, soleus, and plantar flexor muscles?

A

Calf raise

62
Q

TRUE OR FALSE? When performing the dumbbell squat exercise, the client’s feet should be positioned hip-width apart.

A

False

CPT Class (56 decks)

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