Resistance Training Program Design - Parts 1, 2 & 3 Flashcards
“inability to perform another repetition with proper technique”
failure
6 steps to setting up an RT program?
- determine goals and starting level
- determine training FITT
- determine muscles to be trained, exercise selection, sequence, ect
- incorporate training principles
- complete a workout card
- set up a date to review the program
4 RT goal options to consider when designing a program?
strength, hypertrophy, endurance, power
What does ACSM & CSEP suggest for frequency for beginner, intermediate, and advanced?
beginner: 2-3x/wk on non-consecutive days (but no more than 3 rest days)
intermediate: 3-4x/wk
advanced: 4-6/7x/wk
In what three situations might you require more recuperation?
- max or near max resistances are used
- more focus on eccentric loading
- more focus on muscle groups & exercises that take longer to recover
“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”
split routines
With regards to intensity, how should novices begin?
begin with anatomical adaptation/endurance phase focusing on proper technique before moving to higher intensity strength and hypertrophy phases
intensity is normally expressed as.?
% of 1RM
According to NSCA:
- 100%1RM = __ reps
- 90%1RM = __ reps
- 80%1RM = __ reps
- 70%1RM = __ reps
- 65%1RM = __ reps
1 4 8 12 15
Repetition/%1RM/sets:
Endurance =
Hypertrophy =
Strength =
> 12 @ < 70% 1RM for 2-3 sets
6-12 @ 70-85% 1RM for 3-6 sets
< 6 @ > 85% 1RM for 2-6 sets
in resistance-trained individuals, ____-set programs have been shown to be superior for strength enhancement
multiple
How should you decide the optimal # of sets to perform within a workout?
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
Rest between sets significantly affects the ___, ___, and ____ responses to an acute bout during resistance exercise
metabolic, hormonal, CV
Rest between sets:
Endurance -
Hypertrophy -
Strength -
30-60 sec
30-90 sec
2-5 min
Heavy loads require long rest periods because it stresses the _____ system. Repletion of this system usually occurs within - minutes
ATP-PC ; 3-5 minutes
Why is it important not to rest too long during hypertrophy work?
stimulus may dissipate (blood may not accumulate) - short rest supports an anabolic environment
general strength & hypertrophy are supported primarily by ___ and ___ systems
glycolysis and ATP-PC
in general strength & hypertrophy, a 1-2 minute rest interval is important for what?
blood accumulation, exercise induced metabolic acidosis (important for hormones responsible for protein synthesis)
light load and short rest important for endurance work because of a higher contribution from…?
higher contribution from aerobic metabolism
Endurance training - decreased time between sets increases ___ and _____ number, increases ___ type transitions (what type), and improves ability to buffer ___ ___
mitochondrial and capillary; fibre (IIb to IIa); muscle acidity
volume vs volume load?
Volume = reps x sets for each exercise
Volume Load = reps x sets x load for each exercise
3 ways volume can be altered?
exercises performed each session, # reps for each set, # sets for each exercise
Alteration of volume can be done through the use of program ______
periodization
“when the athlete can perform 2 or more reps than the rep goal in the last set in 2 consecutive training sessions”
2-for-2 rule
Guidelines to work within when increasing intensity of load for beginners and intermediate/advanced?
beginner: 1-5%
int/adv: 2.5-10%
some pros/cons to free weights?
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
some pros and cons to machines?
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
are squats a balanced lower body exercise?
nope! much more quad and glute dominant so you wanna balance it with some hamstring exercises as well
In a squat, the hip flexors are ___ and the glute max is ____
passive; active
“bringing bellybutton in - good to use this for plank because it pulls up against gravity”
hollowing
“preparing to be punched in the stomach”
bracing
exhale on ______ phase of movement and inhale on ____ ohase
concentric; eccentric
benefits of valsalva maneuver?
aids in exercises that involve axial loading and stress the lower back
contradictions of valsalva maneuver?
greater compressive forces on heart, decreased venous return, increased bp, dizziness
What does wearing a belt interfere with?
spinal reflex mechanism - prevents your natural core muscles from doing their job
give an example of an exercise that uses a supinated grip?
bicep curls
give an example of an exercise that use pronated grip?
bench press
what is alternate grip?
1 hand pronated and 1 hand supinated (used in DL lots)
what is a hook grip?
when the thumb is placed under the index and middle finger (used in OL)
common squat errors?
heels off, knees drop in, round back, eyes on ceiling or floor
back squat vs front squat and hip/knee angle?
Back - knee angle more open, hip angle more closed
Front - knee angle more closed, hip angle more open
2 important ques with DL?
- bar close
- neutral spine
how can you cue in DL to keep the knees in line?
“push the floor apart” - contract hip abductors
what are the 5 points of contact in a bench press?
- back of head
- upper back/shoulders
- Lower back/butt
- right foot
- left foor
in what 4 instances is a spotter required?
- FW exercises performed overhead
- FW exercises performed over face
- BB across back or in fron
- other FW exercises when lifter is lifting beyond failure or to achieve forced reps
4 questions to ask before spotting?
- lift-off?
- intended reps?
- have you done this weight before?
- spotting technique preferred?
“training compound movements for improved performance in daily activities”
functional fitness training
“incorporating use of unstable surfaces to challenge and train balance”
stability training
what is a superset?
combining 2 exercises for opposing muscle groups (agonist-antagonist) with little or no rest inbetween
what is a benefit of supersetting
really time efficient way to exercise
DL –> leg curls –> rest is an example of what type of sets?
compound sets
how is a compound set structured?
compound exercise followed by isolation exercise - little to no rest inbetween
leg curls –> DL –> rest is an example of that type of sets?
pre-exhaustive
in a pre-exhaustive set, what is completed first and what is it followed by?
isolation exercise followed by compound exercise - little to no rest between
who should be using compound and pre-exhaustive set training techniques?
NOT beginners
“a group of 3 exercises performed back to back with little or no rest”
triset
doing incline, flat, and decline bench is an example of what type of technique?
triset
how does an ascending pyramid set work?
lifter increases the weight and decreases the reps with each set
how does a descending pyramid set work?
lifter decreases the weight while increasing the reps with each set
“multiple sets performed with reps and resistance being manipulated after each set”
pyramid sets
what types of sets are very effective for hypertrophy work?
drop sets
“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”
drop sets
tabata is an example of what type of conditioning?
metabolic conditioning
characteristics of metabolic training? (5)
- fast paced and high speed
- repetitive in nature
- high volume and intensity
- incomplete recovery
- complete in short periods of time (4-30 minutes)
benefits of metabolic training? (6)
- time efficient
- calorie burning/fat burning
- elevated HR
- lactate buffering
- pain tolerance
- hypertrophic adaptations
___cycle: short term daily/weekly variation
micro
___cycle: mid-term weekly/monthly variation
meso
__cycle: long-term monthly/yearly variation
macrocycle
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 ____
low; high; overtraining; performance
5 goals of periodization?
- time management and organization
- optimize adaptations to RT
- minimize overuse injuries/overtraining
- provide a sense of direction
- increase motivation, commitment, and keep clients fresh
training for the olympics is an example of a ____ plan
quadrennial
macrocycles can be broken down into what 3 things?
preparatory –> competitive –> transition
Systematic changes in the variables of a RT program would include modification of what?
FITT
“higher intensity and lower volume as cycle progresses”
linear (traditional) periodization
“frequent changes in intensity and volume”
undulating periodization
undulating periodization is good because it helps avoid what?
plateau because muscles are subjected to different training stimulus on a daily basis or weekly basis
what type of periodization is good for maintaining clients interest and motivation through long-term training?
undulating periodization
