Resistance Training Concepts Flashcards
Repetition tempo
The speed at which each repetition is performed
General adaptation syndrome (GAS)
Describes the way in which the body responds and adapts to stress.
The GAS model outlines three stages of response to stress (Cunanan etal., 2018):
Alarm reaction
Resistance development
Exhaustion
Alarm reaction stage
.
The initial reaction to a stressor
Delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Homeostasis
.
The process by which the human body strives to maintain a relatively stable equilibrium
Progressive overload
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
Resistance development
The body increases its functional capacity to adapt to a stressor.
Exhaustion
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
Principle of specificity
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.
Mechanical specificity
Refers to the weight and movements placed on the body.
Neuromuscular specificity
Refers to the speed of contraction and exercise selection
Metabolic specificity
Refers to the energy demand placed on the body.
Adenosine triphosphate (ATP)
A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body
Which term refers to the way in which the body responds and adapts to stress?
General adaptation syndrome
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
Muscular endurance
The ability to produce and maintain force production for prolonged periods of time.
Muscular hypertrophy
The enlargement of skeletal muscle fibers
Myofibrils
The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibri
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Motor unit
.
A motor neuron and all of the muscle fibers that it innervates
Power
Force × Velocity or Work ÷ Time
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Which term refers to a motor neuron and all the muscle fibers it innervates?
Motor unit
Acute variables include the following
Repetitions
Sets
Training intensity
Repetition tempo
Rest intervals
Training volume
Training frequency
Training duration
Exercise selection
Exercise order
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Repetition
One complete movement of an exercise.
Set
A group of consecutive repetitions.
Training intensity
An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.
Repetition tempo
The speed at which each repetition is performed.
The five components of fitness include the following:
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Rest interval
The time taken to recuperate between sets.
Exercise selection is often influenced by these factors
specificity of training, availability of equipment, training history, dedication to training, and time availability.
Training duration
The amount of time of a training session.
Why areacute variablesan important part of exercise programming?
They specify how each exercise is to be performed, which can help achieve goals.
What is calculated by totaling the number of repetitions performed in a set during a training session, then multiplying it by the resistance used?
Training volume
Post-activation potentiation (PAP)
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.
Vertical loading
Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.
Horizontal loading
Performing all sets of an exercise or body part before moving on to the next exercise or body part.
What type of resistance training alternates heavy resistance exercise with an explosive power exercise that is biomechanically similar in movement?
Complex training
What term refers to the phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle?
Post-activation potentiation
Valsalva maneuver
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.
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.
False
Which of the following is a process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability?
Valsalva maneuver
Proprioception
The body’s ability to naturally sense its general orientation and relative position of its parts.
Bilateral
Relating to two sides of the body.
Unilateral
Relating to one side of the body.
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?
Stabilization-focused exercises
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.
False
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?
Single-leg squat to row
Which of the following is a common compensation that occurs when performing a standing cable chest press?
Shoulder shrug
TRUE OR FALSE? The use of weight plates under the feet when performing a barbell bench press exercise is never acceptable.
False
When performing a ball cobra exercise, which of the following instructions should the Certified Personal Trainer provide to the client?
Externally rotate the arms so the thumbs are pointing up toward the sky
When performing rows, how should the client initiate the movement?
Retracting and depressing the shoulder blades
TRUE OR FALSE? Performing shoulder external rotation with tubing helps strengthen the subscapularis.
False
Which of the following exercises consists of these three parts: a Y, T, then A position (or scaption, shoulder abduction, and cobra)?
Ball combo I
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?
Keeping the scapulae retracted
TRUE OR FALSE? To decrease stress on the elbows when performing a standing barbell curl, the client should use a very wide grip.
False
TRUE OR FALSE? Using a rope when performing cable pushdowns may help decrease the risk of elbow pain.
True
Which of the following best describes proper hand position when performing a close grip bench press?
Slightly inside shoulder-width apart
Which of the following exercises helps strengthen the gastrocnemius, soleus, and plantar flexor muscles?
Calf raise
TRUE OR FALSE? When performing the dumbbell squat exercise, the client’s feet should be positioned hip-width apart.
False
