Resistance Training: Programming and Progressions Flashcards
skill-related physiological parameters
1) power
2) speed
3) balance
4) agility
5) coordination
6) reactivity
health-related physiological parameters
1) aerobic power
2) muscular endurance
3) muscular strength
4) flexibility
5) body composition
primary outcomes of strength training
1) increase in muscle fiber size
2) contractile strength
secondary outcomes of strength training
1) increased tensile strength in tendons and ligaments
2) increased bone mineral density (BMD)
average loss of muscle per decade for non-resistance training individuals
5 lb (2.3 kg)
amount/percentage that muscle contributes to LBM
approx. 50% (little more in men, little less in women)
main health marker improvement of weight training
increased insulin sensitivity which helps with type-2 diabetes
During sleep, resting skeletal muscles are responsible for how much of the body’s caloric output?
> 25%
T/F: There is a direct correlation between muscle tissue and RMR; e.g., less muscle tissue means lower RMR and more muscle tissue means higher RMR.
True
The 5 pounds of muscle lost per decade equates to what percentage decrease in RMR?
3-8%
What happens when less energy is required for daily metabolic function?
Calories that were previously used for muscle tissue are now stored as fat.
3 body composition effects of resistance exercise
1) increased muscle mass
2) decreased fat mass
3) increased RMR
T/F: Obesity increases one’s muscle strength.
False
lessens
the 2 principle long-term physiological adaptations to progressive resistance exercise
1) increased muscular strength
2) increased muscle size (hypertrophy)
During the first several weeks of training, strength gains are mainly attributed to what?
motor learning (neurological factor)
2 main types of hypertrophy
1) myofibrillar hypertrophy
2) sarcoplasmic hypertrophy
the increase in the number of myofibrils (contractile proteins) within the muscle fiber
myofibrillar hypertrophy
the increase in muscle cell sarcoplasm that surrounds the myofibrils but not directly involved in contractile processes
sarcoplasmic hypertrophy
the type of hypertrophy that increases the cross-sectional area (i.e., size) of the muscle
sarcoplasmic hypertrophy
type of hypertrophy caused by fluid accumulation in the spaces between the cells (due to muscle contraction) and quickly diminishes after exercise
transient hypertrophy
another term for transient hypertrophy
muscle pump
factors that influence the development of muscular strength and size, most of which are genetically determined
1) hormone levels
2) gender
3) age
4) muscle-fiber type
5) muscle length
6) limb length
7) tendon insertion point
2 hormones associated with tissue growth and development
1) growth hormone
2) testosterone
T/F: Male and female muscle tissue is essentially the same with respect to strength production.
True
T/F: Individuals with relatively long muscles and short tendon attachments have a greater potential for muscle development than those with relatively short muscles and long tendon attachments.
True
the distance from the joint axis of rotation to the muscle-tendon insertion point
muscle force arm
the distance from the joint axis of rotation to the resistance application point
resistance force arm
the product of muscular strength and movement speed
muscular power
training that is most effective for increasing muscular power
medium resistance and moderate-to-fast movement speeds
factors/variables that can be adjusted and affect strength development
1) volume
2) intensity
3) tempo
4) rest intervals
5) frequency
factors and programming variables to be considered
1) a thorough needs assessment of the client
2) appropriate exercise frequency consistent with the client’s goals, training experience, current conditioning level, and necessary recovery periods between sessions
3) appropriate exercises and exercise order consistent with program needs and goals, equipment availability, client experience, technique, and conditioning level
4) the exercise volume and load - sets, reps, and intensity
5) appropriate rest intervals between sets selected according to the client’s needs and goals
T/F: Training frequency is inversely related to both training volume and training intensity.
True
general resistance training frequency (sessions per week) guidelines for beginners, intermediates, and advanced
- Beginner: 2-3 sessions/week
- Intermediate: 3-4 sessions/week
- Advanced: 4-7 sessions/week
repetition-volume calculation
volume = sets X reps
load-volume calculation
volume = weight X sets X reps
single-session training volume for general fitness
Sets: 1-2
Reps: 8-15
Rest Interval: 30-90 seconds
Intensity: varies
training volume for muscular endurance
Sets: 2-3
Reps: 12 and up
Rest Interval: < 30 seconds
Intensity: 60-70% 1RM
training volume for muscular hypertrophy
Sets: 3-6
Reps: 6-12
Rest Interval: 30-90 seconds
Intensity: 70-80% 1RM
training volume for muscular strength
Sets: 2-6
Reps: 6 and under
Rest Interval: 2-5 min
Intensity: 80-90% 1RM
training volume for power: single-effort events
Sets: 3-5
Reps: 1-2
Rest Interval: 2-5 min
Intensity: >90% 1RM
training volume for power: multiple-effort events
Sets: 3-5
Reps: 3-5
Rest Interval: 2-5 min
Intensity: >90% 1RM
T/F: As a client transitions from the preparation to the action stage of behavioral change, training volume should remain relatively low to allow for adaptation and accommodation to training stress and increased adherence to the program.
True
recommended movement speed for a repetition, especially for beginners
Total: 6 seconds
Concentric: 1-3 seconds
Eccentric: 2-4 seconds
standard means/method for improvement with body-weight exercise
progressive repetitions
best means/method for maximizing strength development
progressive resistance
T/F: There is no time limit on double-progressive protocol training.
True
process of gradually adding more exercise resistance than the muscles have previously encountered
overload
general guideline on percentage increase in resistance for overload once the top of the rep range is achieved at the current resistance weight
5%
A basic strength-training program can add how many pounds of muscle in 3 months?
3 pounds
the rate an individual will lose strength when they stop performing resistance exercise
one-half the rate that it was gained
The loss of strength upon cessation of resistance exercise is based on what principle?
muscle reversibility
the different time segments of periodized training
1) macrocycle
2) mesocycle
3) microcycle
the overall timeframe for a specific periodization program
macrocycle
typical timeframe of a macrocycle
6-12 months
the mid-length time frame of a periodized training program
mesocycle
typical timeframe of a mesocycle
2 weeks to a few months
the shortest timeframe in a periodized training program
microcycle
typical timeframe of a microcycle
1-4 weeks
the 2 typical types of periodization
1) linear
2) undulating
provides a consistent training protocol within each microcycle and changes the training variables after each microcycle
linear periodization
provides different training protocols during the microcycle in addition to changing the training variables after each microcycle
undulating periodization
the 5 key components of resistance-training program design (FIRST acronym)
Frequency Intensity Reps Sets Type
frequency of resistance-training during the movement phase (phase 2 of ACE IFT)
2-3 times/week
intensity of resistance-training during the movement phase (phase 2 of ACE IFT)
lower
repetitions of resistance-training during the movement phase (phase 2 of ACE IFT)
varies inversely with intensity
sets of resistance-training during the movement phase (phase 2 of ACE IFT)
can start with 1 set and gradually progress to more as needed (typically based on client’s adherence and initial adaptations)
type of resistance-training during the movement phase (phase 2 of ACE IFT)
based on client’s movement efficiency
T/F: Resistance increases during the movement phase of training may be more than 5% due to the motor-learning effects through facilitating muscle-fiber recruitment and contraction efficiency.
True
frequency of muscular endurance training during the load training phase (phase 3 of ACE IFT)
typically 2-3 times/week
intensity of muscular endurance training during the load training phase (phase 3 of ACE IFT)
varies inversely with amount of resistance and number of reps
repetitions of muscular endurance training during the load training phase (phase 3 of ACE IFT)
12-16; increase weight resistance by 5% when 16 reps is reached
sets of muscular endurance training during the load training phase (phase 3 of ACE IFT)
2-3 sets with 60 or less seconds of rest between
type of muscular endurance training during the load training phase (phase 3 of ACE IFT)
many different types, but standard machine and free-weight exercises are preferred
frequency of muscular strength training during the load training phase (phase 3 of ACE IFT)
2 times/week for each major muscle group; provide at least 72 hours of recovery time between exercises for the same muscle groups
intensity of muscular strength training during the load training phase (phase 3 of ACE IFT)
80-90% 1RM; progressively increase over the course of weeks following a periodized program
reps of muscular strength training during the load training phase (phase 3 of ACE IFT)
4-6
sets of muscular strength training during the load training phase (phase 3 of ACE IFT)
3-4
types of muscular strength training during the load training phase (phase 3 of ACE IFT)
many different types, but standard machine and free-weight exercises are preferred
frequency of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
2 times/week for each major muscle group; provide at least 72 hours of recovery time between exercises for the same muscle groups
intensity of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
70-80% 1RM
reps of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
6-12
sets of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
3-6
type of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)
many different types, with an emphasis on isolation exercises
4 different advanced training approaches to enhance muscle hypertrophy (not all-inclusive)
1) supersets
2) compound sets
3) breakdown training
4) assisted training
training method that alternates exercises for opposing muscle groups with little rest between sets
supersets
training method that has one perform 2 or more exercises for the same muscle group in rapid succession
compound sets
training method that requires one to train to muscular fatigue, then immediately reduce resistance by 10-20% and perform as many additional reps as possible
breakdown training
training method that requires one to train to muscular fatigue, then receive manual assistance from someone else on the lifting phase (concentric) for 3-5 post-fatigue reps
assisted training
How much stronger is an individual on eccentric muscle actions than concentric?
40%
When are advanced muscle hypertrophy training techniques recommended for clients?
maintenance stage (last stage) of the behavioral change model (not the action phase)
client prerequisites for performance training (phase 4 of ACE IFT model)
1) foundation of strength and joint integrity (joint mobility and stability)
2) adequate static and dynamic balance
3) effective core function
4) anaerobic efficiency (training of the anaerobic pathways)
5) athleticism (sufficient skills to perform advanced movements)
6) no contraindications to load-bearing, dynamic movements
7) no medical concerns that affect balance and motor skills
T/F: Training with medium resistance and fast movement speeds produces the highest power output and is the most effective means for increasing muscular power.
True
the ability to decelerate an explosive movement and reactively couple it with acceleration
agility
the ability to achieve high velocity and incorporates reaction time and speed of travel over a given distance
speed
stretch-shortening cycle
an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
method of exercise that incorporates the stretch-shortening cycle
plyometrics
the period of time between eccentric and concentric actions
amortization phase
T/F: The amortization phase should be kept to a minimum to produce the greatest amount of muscular force.
True
How is timing an important factor in the stretch-shortening cycle?
If the concentric muscle action does not occur immediately following the pre-stretch (a prolonged amortization phase), or if the eccentric phase is too long, the stored musculotendinous energy dissipates and is lost as heat, and the reflexive potential is negated.
lower-body plyometric exercises (from low to high intensity)
1) jumps in place
2) single linear jumps or hops
3) multiple linear jumps or hops
4) multidirectional jumps or hops
5) hops and bounds
6) depth jumps or hops
movement pattern progressions for velocity training
1) linear-forward
2) lateral
3) backpedal
4) rotational
5) crossover, cutting, curving
prerequisites for beginning high-intensity, lower-body plyometric training
1) squat 1.5 times body weight, or
2) complete 5 squat reps at 60% body weight in 5 seconds
jumping and hopping tips
1) land softly on the midfoot and then roll forward to push off the ball of the foot
2) ensure alignment of hip, knees, and toes
3) drop hips to absorb impact forces and develop gluteal dominance
4) avoid locking out knees upon landing which leads to quad dominance and knee injury
5) engage the core musculature which stiffens the torso, protects the spine on landing, and allows for increased force transfer during the subsequent jump (concentric contraction)
6) land with the trunk inclined forward, the head up, and the torso rigid
frequency of plyometric training during the performance training phase (phase 4 of ACE IFT)
1-3 times/week (recommended recovery period of 48-72 hours)
intensity of plyometric training during the performance training phase (phase 4 of ACE IFT)
progressed from light, to moderate, to high intensity, and such progression will be affected by multiple factors
intensity factors related to lower-body plyometric drills
1) points of contact: single-leg > double-leg
2) speed: faster > slower
3) vertical height: higher COG > lower COG
4) body weight: more body weight > less weight body
5) exercise complexity: more complex > less complex
reps and sets (volume) of plyometric training during the performance training phase (phase 4 of ACE IFT)
volume is inversely related with intensity
what is counted as reps for lower-body plyometrics
number of foot contacts
plyometric volume guideline - beginners (no experience)
Low-intensity drills: 80-100
Moderate-intensity drills: 60 (100-120 total)
High-intensity drills: 40 (100-120 total)
Total includes some low-intensity drills as movement preparation.
plyometric volume guideline - intermediate (some experience)
Low-intensity drills: 100-150
Moderate-intensity drills: 80-100 (150-200 total)
High-intensity drills: 60-80 (150-200 total)
Total includes some low-intensity drills as movement preparation.
plyometric volume guideline - advanced (vast experience)
Low-intensity drills: 140-200
Moderate-intensity drills: 100-120 (180-220 total)
High-intensity drills: 80-100 (180-220 total)
Total includes some low-intensity drills as movement preparation.
types of lower-body plyometric training during the performance training phase (phase 4 of ACE IFT)
1) jumps in place
2) jumping jacks
3) alternating push-off (off <12 in/ 30 cm box)
4) single linear jumps
5) standing long/vertical jumps
6) single front/lateral box jumps
7) multiple jumps
8) knee tucks
9) front/lateral cone jumps
10) multidirectional jumps
11) hexagon drill
12) diagonal cone jumps
types of upper-body plyometric training during the performance training phase (phase 4 of ACE IFT)
1) power push-up
2) medicine ball power push-up
3) horizonal chest pass
4) supine vertical chest toss
body position/lean for speed drills
1) slight forward lean during the acceleration phase
2) transition to a more vertical position with top speed to facilitate hip and knee extension for stride length
head position for speed drills
relaxed, neutral position
arm action for speed drills
1) drive from the shoulders, not the elbows
2) short strokes (pumping actions) during the acceleration and deceleration phases
3) long strokes during top speed and sustained speed phases
4) relax the hands and maintain an open hand position
leg action for speed drills
1) at toe-off, kick upward explosively and directly under the buttocks while simultaneously driving the knee forward and upward until the thigh is parallel to the ground
2) the foot then swings below the knee, moving to a fully extended knee position while maintaining a dorsiflexed ankle position
training variables (duration and intensity) for speed and agility drills - beginners
- Duration: 15-30 seconds
- Intensity: <70% max intensity or effort (glycolytic system)
training variables (duration and intensity) for speed and agility drills - intermediate
- Duration: <10 seconds
- Intensity: >90% max intensity or effort (phosphagen system)
training variables for speed and agility drills - advanced
- Duration: 10-60 seconds
- Intensity: >75-90% max intensity or effort (phosphagen and glycolytic systems)
compounds that act as pH buffers in muscle tissue, staving off lactic acid accumulation for longer
1) beta-alanine
2) sodium bicarbonate
number of hours caffeine causes physiological changes
up to 6 hours
number of minutes it takes caffeine to reach all organs of the body
40-60 minutes
percentage increase in strength that can possibly be attributed to creatine
10%
3 reasons for not taking creatine unless cleared by a medical professional
hypertension, diabetes, and decreased kidney function
T/F: Most studies have shown no positive correlation between vitamin supplementation and improved health, with few exceptions.
True
mineral responsible for synthesis of hemoglobin and myoglobin
iron
mineral that is important for protein synthesis, immune function, and blood formation
zinc
vitamin that is important for normal metabolism of nerve tissue, protein, fat, and carbohydrate
vitamin B12
vitamin that is essential for energy production
riboflavin (vitamin B2)
vitamin that is necessary for calcium absorption, bone growth, and mineralization
vitamin D
mineral that is important for maintaining bone structure and vitamin D metabolism, blood clotting, nerve transmission, and muscle stimulation
calcium
negative effects of repeated use of androstenedione supplements
1) decreased HDL levels
2) increased cardiovascular disease risk
3) increase risk of prostate cancer
4) increased risk of pancreatic cancer
5) baldness
6) gynecomastia (man boobs)
the precursor to testosterone and commonly referred to as a “natural alternative” to anabolic steroids
androstenedione
negative effects of anabolic steroids
Men:
1) high blood pressure (hypertension)
2) rage
3) gynecomastia (enlarged breast size)
4) decreased testicle size
Women:
5) increased testosterone
6) facial hair growth
7) deepening of the voice
similar to androstenedione, a precursor to testosterone, and doesn’t appear to affect strength, lean body mass, or athletic performance
dehydroepiandrosterone (DHEA)
T/F: Fat deposits in certain areas of the body can be targeted with strength training via spot reduction.
False
the body loses fat in specific areas due to overall genetic factors
T/F: Free weights are always better than machines.
False
T/F: After a person stops resistance training, the muscle to turns fat.
False
What often occurs is when resistance exercise is discontinued for a significant period of time, muscle mass decreases (atrophy) and fat stores increase as a result of the lower (non-training) energy expenditure.
