Resistance Training Program Design - Parts 1, 2 & 3

Question 1

“inability to perform another repetition with proper technique”

Answer 1

failure

Question 2

6 steps to setting up an RT program?

Answer 2

1. determine goals and starting level
2. determine training FITT
3. determine muscles to be trained, exercise selection, sequence, ect
4. incorporate training principles
5. complete a workout card
6. set up a date to review the program

Question 3

4 RT goal options to consider when designing a program?

Answer 3

strength, hypertrophy, endurance, power

Question 4

What does ACSM & CSEP suggest for frequency for beginner, intermediate, and advanced?

Answer 4

beginner: 2-3x/wk on non-consecutive days (but no more than 3 rest days)
intermediate: 3-4x/wk
advanced: 4-6/7x/wk

Question 5

In what three situations might you require more recuperation?

Answer 5

1. max or near max resistances are used
2. more focus on eccentric loading
3. more focus on muscle groups & exercises that take longer to recover

Question 6

“method to organize training over the week where 1 or multiple body parts are worked on different days until the entire body has accumulated a workout”

Answer 6

split routines

Question 7

With regards to intensity, how should novices begin?

Answer 7

begin with anatomical adaptation/endurance phase focusing on proper technique before moving to higher intensity strength and hypertrophy phases

Question 8

intensity is normally expressed as.?

Answer 8

% of 1RM

Question 9

According to NSCA:

• 100%1RM = __ reps
• 90%1RM = __ reps
• 80%1RM = __ reps
• 70%1RM = __ reps
• 65%1RM = __ reps

Answer 9

1
4
8
12
15

Question 10

Repetition/%1RM/sets:
Endurance =
Hypertrophy =
Strength =

Answer 10

> 12 @ < 70% 1RM for 2-3 sets

6-12 @ 70-85% 1RM for 3-6 sets

< 6 @ > 85% 1RM for 2-6 sets

Question 11

in resistance-trained individuals, ____-set programs have been shown to be superior for strength enhancement

Answer 11

multiple

Question 12

How should you decide the optimal # of sets to perform within a workout?

Answer 12

work backwards from the # of sets/workout to # sets/muscle

eg. if performing 20-25 sets/workout and working out 4 muscle groups/workout then that is approx 6 sets/muscle group

Question 13

Rest between sets significantly affects the ___, ___, and ____ responses to an acute bout during resistance exercise

Answer 13

metabolic, hormonal, CV

Question 14

Rest between sets:
Endurance -
Hypertrophy -
Strength -

Answer 14

30-60 sec
30-90 sec
2-5 min

Question 15

Heavy loads require long rest periods because it stresses the _____ system. Repletion of this system usually occurs within - minutes

Answer 15

ATP-PC ; 3-5 minutes

Question 16

Why is it important not to rest too long during hypertrophy work?

Answer 16

stimulus may dissipate (blood may not accumulate) - short rest supports an anabolic environment

Question 17

general strength & hypertrophy are supported primarily by ___ and ___ systems

Answer 17

glycolysis and ATP-PC

Question 18

in general strength & hypertrophy, a 1-2 minute rest interval is important for what?

Answer 18

blood accumulation, exercise induced metabolic acidosis (important for hormones responsible for protein synthesis)

Question 19

light load and short rest important for endurance work because of a higher contribution from…?

Answer 19

higher contribution from aerobic metabolism

Question 20

Endurance training - decreased time between sets increases ___ and _____ number, increases ___ type transitions (what type), and improves ability to buffer ___ ___

Answer 20

mitochondrial and capillary; fibre (IIb to IIa); muscle acidity

Question 21

volume vs volume load?

Answer 21

Volume = reps x sets for each exercise

Volume Load = reps x sets x load for each exercise

Question 22

3 ways volume can be altered?

Answer 22

exercises performed each session, # reps for each set, # sets for each exercise

Question 23

Alteration of volume can be done through the use of program ______

Answer 23

periodization

Question 24

“when the athlete can perform 2 or more reps than the rep goal in the last set in 2 consecutive training sessions”

Answer 24

2-for-2 rule

Question 25

Guidelines to work within when increasing intensity of load for beginners and intermediate/advanced?

Answer 25

beginner: 1-5% | int/adv: 2.5-10%

Question 26

some pros/cons to free weights?

Answer 26

CONS: require good technique, cant use as much weight PROS: recruit assistive and stabilizing muscles, help with coordination and overcoming non-dominant limb strength, more functional

Question 27

some pros and cons to machines?

Answer 27

CONS: restricts movement pattern, body position and ROM; harder to determine muscle imbalances; may not fit all subjects; not as functional PROS: safer for beginners, can isolate muscle groups, assistive stabilizing, can use more weight

Question 28

are squats a balanced lower body exercise?

Answer 28

nope! much more quad and glute dominant so you wanna balance it with some hamstring exercises as well

Question 29

In a squat, the hip flexors are ___ and the glute max is ____

Answer 29

passive; active

Question 30

"bringing bellybutton in - good to use this for plank because it pulls up against gravity"

Answer 30

hollowing

Question 31

"preparing to be punched in the stomach"

Answer 31

bracing

Question 32

exhale on ______ phase of movement and inhale on ____ ohase

Answer 32

concentric; eccentric

Question 33

benefits of valsalva maneuver?

Answer 33

aids in exercises that involve axial loading and stress the lower back

Question 34

contradictions of valsalva maneuver?

Answer 34

greater compressive forces on heart, decreased venous return, increased bp, dizziness

Question 35

What does wearing a belt interfere with?

Answer 35

spinal reflex mechanism - prevents your natural core muscles from doing their job

Question 36

give an example of an exercise that uses a supinated grip?

Answer 36

bicep curls

Question 37

give an example of an exercise that use pronated grip?

Answer 37

bench press

Question 38

what is alternate grip?

Answer 38

1 hand pronated and 1 hand supinated (used in DL lots)

Question 39

what is a hook grip?

Answer 39

when the thumb is placed under the index and middle finger (used in OL)

Question 40

common squat errors?

Answer 40

heels off, knees drop in, round back, eyes on ceiling or floor

Question 41

back squat vs front squat and hip/knee angle?

Answer 41

Back - knee angle more open, hip angle more closed Front - knee angle more closed, hip angle more open

Question 42

2 important ques with DL?

Answer 42

- bar close | - neutral spine

Question 43

how can you cue in DL to keep the knees in line?

Answer 43

"push the floor apart" - contract hip abductors

Question 44

what are the 5 points of contact in a bench press?

Answer 44

1. back of head 2. upper back/shoulders 3. Lower back/butt 4. right foot 5. left foor

Question 45

in what 4 instances is a spotter required?

Answer 45

1. FW exercises performed overhead 2. FW exercises performed over face 3. BB across back or in fron 4. other FW exercises when lifter is lifting beyond failure or to achieve forced reps

Question 46

4 questions to ask before spotting?

Answer 46

1. lift-off? 2. intended reps? 3. have you done this weight before? 4. spotting technique preferred?

Question 47

"training compound movements for improved performance in daily activities"

Answer 47

functional fitness training

Question 48

"incorporating use of unstable surfaces to challenge and train balance"

Answer 48

stability training

Question 49

what is a superset?

Answer 49

combining 2 exercises for opposing muscle groups (agonist-antagonist) with little or no rest inbetween

Question 50

what is a benefit of supersetting

Answer 50

really time efficient way to exercise

Question 51

DL --> leg curls --> rest is an example of what type of sets?

Answer 51

compound sets

Question 52

how is a compound set structured?

Answer 52

compound exercise followed by isolation exercise - little to no rest inbetween

Question 53

leg curls --> DL --> rest is an example of that type of sets?

Answer 53

pre-exhaustive

Question 54

in a pre-exhaustive set, what is completed first and what is it followed by?

Answer 54

isolation exercise followed by compound exercise - little to no rest between

Question 55

who should be using compound and pre-exhaustive set training techniques?

Answer 55

NOT beginners

Question 56

"a group of 3 exercises performed back to back with little or no rest"

Answer 56

triset

Question 57

doing incline, flat, and decline bench is an example of what type of technique?

Answer 57

triset

Question 58

how does an ascending pyramid set work?

Answer 58

lifter increases the weight and decreases the reps with each set

Question 59

how does a descending pyramid set work?

Answer 59

lifter decreases the weight while increasing the reps with each set

Question 60

"multiple sets performed with reps and resistance being manipulated after each set"

Answer 60

pyramid sets

Question 61

what types of sets are very effective for hypertrophy work?

Answer 61

drop sets

Question 62

"do as many reps as possible with a certain weight, then decreasing the weight by a few pounds and doing as many reps at that weight as possible with no rest taken in between"

Answer 62

drop sets

Question 63

tabata is an example of what type of conditioning?

Answer 63

metabolic conditioning

Question 64

characteristics of metabolic training? (5)

Answer 64

- fast paced and high speed - repetitive in nature - high volume and intensity - incomplete recovery - complete in short periods of time (4-30 minutes)

Question 65

benefits of metabolic training? (6)

Answer 65

- time efficient - calorie burning/fat burning - elevated HR - lactate buffering - pain tolerance - hypertrophic adaptations

Question 66

___cycle: short term daily/weekly variation

Answer 66

micro

Question 67

___cycle: mid-term weekly/monthly variation

Answer 67

meso

Question 68

__cycle: long-term monthly/yearly variation

Answer 68

macrocycle

Question 69

periodization involves shifting training strategies from non-sport specific activity to sport specific activity (___ volume and ___ intensity) over a period of weeks to minimize ____ and optimize ____

Answer 69

low; high; overtraining; performance

Question 70

5 goals of periodization?

Answer 70

- time management and organization - optimize adaptations to RT - minimize overuse injuries/overtraining - provide a sense of direction - increase motivation, commitment, and keep clients fresh

Question 71

training for the olympics is an example of a ____ plan

Answer 71

quadrennial

Question 72

macrocycles can be broken down into what 3 things?

Answer 72

preparatory --> competitive --> transition

Question 73

Systematic changes in the variables of a RT program would include modification of what?

Answer 73

FITT

Question 74

"higher intensity and lower volume as cycle progresses"

Answer 74

linear (traditional) periodization

Question 75

"frequent changes in intensity and volume"

Answer 75

undulating periodization

Question 76

undulating periodization is good because it helps avoid what?

Answer 76

plateau because muscles are subjected to different training stimulus on a daily basis or weekly basis

Question 77

what type of periodization is good for maintaining clients interest and motivation through long-term training?

Answer 77

undulating periodization