Resistance Training Concepts

Question 1

Introduction to Resistance training

Answer 1

The optimal state for the human movement system to be in is one of physiologic balance or homeostasis.

Question 2

Eustress

Answer 2

Good stress

Question 3

General Adaptation Syndrome - Three Stages of Response to Stress

Answer 3

Alarm reaction
Resistance development
Exhaustion

Question 4

Adaptive Physiologic Benefits to Resistance Training

Answer 4

• Improved cardiovascular efficiency
• Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• Increased bone density
• Increased metabolic efficiency (metabolism)

Question 5

Adaptive Physical Benefits of Resistance Training

Answer 5

• Increased tissue (muscle, tendons, ligaments) tensile strength
• Increased cross-sectional area of muscle fibers
• Decreased body fat

Question 6

Adaptive Performance Benefits of Resistance Training

Answer 6

• Increased neuromuscular control (coordination)
• Increased endurance
• Increased strength
• Increased power

Question 7

Alarm Reaction

Answer 7

Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body

Question 8

Resistance development

Answer 8

Increased functional capacity to adapt to stressor such as increasing motor unit recruitment

Question 9

Exhaustion

Answer 9

A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury

Question 10

Delayed-onset muscle Soreness (DOMS)

Answer 10

Created in the alarm stage

Question 11

Training-related injuries

Answer 11

Occur more often in connective tissue (such as ligaments and tendons) than muscles because connective tissues lack blood supply - Training programs should provide a variety of intensities and stresses to optimize the adaptation of each tissue to ensure the best possible results.

Question 12

The Principle of Specificity: The SAID Principle

Answer 12

Training programs should reflect the desired outcome(s). When applying the SAID principle to any training program, it is important to remember the body is made up of different tissues

Question 13

Type I muscle fibers - Slow twitch

Answer 13

smaller in diameter, slower to produce maximal tension, and more resistance to fatigue
Muscles that need to produce long-term contractions necessary for stabilization, endurance, and postural control

Question 14

Type II muscle fibers - Fast twitch

Answer 14

larger in size, quick to produce maximal tension, and fatigue more quickly than type I fibers.
Important for muscles producing movements requiring force and power such as performing a sprint.

Question 15

Mechanical specificity

Answer 15

Weight and movements placed on the body
to develop muscular endurance of the legs requires light weights and high reps.
to develop maximal strength - heavy weights and low reps

Question 16

Neuromuscular specificity

Answer 16

speed and contraction and exercise selection

• Higher levels of stability use controlled, unstable exercises, at slower speeds
• Higher levels of strength use heavier loads in more stable environments and emphasis on prime movers
• Higher levels of power us low-weight, high velocity contractions performed in a plyometric manner

Question 17

Metabolic specificity

Answer 17

Energy demand placed on the body
-Used to develop endurance, training will require prolonged bouts of exercise, minimal rest between sets. Endurance uses aerobic pathways

-Used to develop maximal strength or power, training will require longer rest periods, so the intensity of each bout of exercise remains high; energy will be supplied via anaerobic pathway

Question 18

A well designed, integrated training program produces optimal levels of :

Answer 18

flexibility, endurance, neuromuscular control, alterations in body composition, strength, and power

Question 19

Resistance Stabilization

Answer 19

Stabilization is the human movements system’s ability to provide optimal dynamic joint support to maintain correct posture during all movements - getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time.
Research shows that improper stabilization can negatively affect a muscle’s force production. Stability increases the ability of the kinetic chain to stabilize the lumbo-pelvic-hip complex and joints during movement to allow the arms and legs to work more efficiently.

Question 20

Resistance Muscular Endurance

Answer 20

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

• helps to increase core and joint stabilization
• resistance training protocols using high repetitions are the most effective way to improve muscular endurance

Question 21

Resistance Muscular Hypertrophy

Answer 21

the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training. Characterized by an increase in the cross-sectional area of individual muscle fibers resulting from increase in myofibril proteins (myofilaments)

-Protocols that use low to intermediate repetition ranges with progressive overload lead to muscular hypertrophy. Progressive resistance training programs using moderate to low repetition protocols with progressively higher loads will result in increased hypertrophy.

Question 22

Resistance Strength

Answer 22

the ability of the neuromuscular system to produce internal tension to overcome an external force

Whether the external force demands the neuromuscular system to produce stability, endurance, maximal strength, or power, internal tension with in the muscles is what leads to force production. The degree of internal tension produces is the result of strength adaptations.

Muscle operates under the control of the central nervous system

built on the foundation of stabilization requiring muscles, tendons, and ligaments to be prepared for the load that will be required to increase strength.
Uses Type II muscle fibers

Question 23

Power Resistance

Answer 23

the ability of the neuromuscular system to produce the greatest possible force in the shortest amount of time
force multiplied by velocity
apply them at more realistic speeds and forces seen in everyday life and sporting activities

focus of power-resistance training is getting the neuromuscular system to generate force as quickly as possible (rate of force production)

both heavy and light loads must be moved as fast as possible to maximize training adaptation

Question 24

Single-Set

Answer 24

performing one set of each exercise

Question 25

Multiple-set

Answer 25

performing a multiple number of sets for each exercise

To further improvement increase volume (sets,reps, and intensity)

Question 26

Pyramid

Answer 26

Increasing (or decreasing) weight with each set

Question 27

Superset

Answer 27

Performing two exercises in rapid succession with minimal rest

Question 28

Drop-set

Answer 28

Performing a set to failure, then removing a small percentage (5-20%) of the load and continuing with the set (usually 2-4)

Question 29

Circuit Training

Answer 29

Performing a series of exercises, one after the other, with minimal rest
number of sets (1-3)
moderate to high repetitions (8-20)
short rest periods (15-60 sec)
great for limited time and altering body composition

Question 30

Peripheral heat action

Answer 30

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
Potentially improving circulation
Very beneficial for incorporating an integrated, multidimensional program for altering body composition

Question 31

Split-routine

Answer 31

A routine that trains different body parts on separate days

Question 32

Vertical loading

Answer 32

Performing exercises on the OPT template one after the other, in a vertical manner down the template
very beneficial for allowing maximal recovery to each body part while minimizing the amount of time wasted on rest

Question 33

Horizontal loading

Answer 33

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Most commonly used in health clubs and is appropriate for maximal strength and power training when longer rest periods are required between sets