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ACE Lesson 16: Functional Movement and Resistance Training > Resistance Training: Programming and Progressions > Flashcards

Resistance Training: Programming and Progressions Flashcards

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1
Q

skill-related physiological parameters

A

1) power
2) speed
3) balance
4) agility
5) coordination
6) reactivity

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2
Q

health-related physiological parameters

A

1) aerobic power
2) muscular endurance
3) muscular strength
4) flexibility
5) body composition

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3
Q

primary outcomes of strength training

A

1) increase in muscle fiber size

2) contractile strength

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4
Q

secondary outcomes of strength training

A

1) increased tensile strength in tendons and ligaments

2) increased bone mineral density (BMD)

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5
Q

average loss of muscle per decade for non-resistance training individuals

A

5 lb (2.3 kg)

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6
Q

amount/percentage that muscle contributes to LBM

A

approx. 50% (little more in men, little less in women)

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7
Q

main health marker improvement of weight training

A

increased insulin sensitivity which helps with type-2 diabetes

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8
Q

During sleep, resting skeletal muscles are responsible for how much of the body’s caloric output?

A

> 25%

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9
Q

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.

A

True

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10
Q

The 5 pounds of muscle lost per decade equates to what percentage decrease in RMR?

A

3-8%

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11
Q

What happens when less energy is required for daily metabolic function?

A

Calories that were previously used for muscle tissue are now stored as fat.

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12
Q

3 body composition effects of resistance exercise

A

1) increased muscle mass
2) decreased fat mass
3) increased RMR

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13
Q

T/F: Obesity increases one’s muscle strength.

A

False

lessens

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14
Q

the 2 principle long-term physiological adaptations to progressive resistance exercise

A

1) increased muscular strength

2) increased muscle size (hypertrophy)

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15
Q

During the first several weeks of training, strength gains are mainly attributed to what?

A

motor learning (neurological factor)

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16
Q

2 main types of hypertrophy

A

1) myofibrillar hypertrophy

2) sarcoplasmic hypertrophy

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17
Q

the increase in the number of myofibrils (contractile proteins) within the muscle fiber

A

myofibrillar hypertrophy

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18
Q

the increase in muscle cell sarcoplasm that surrounds the myofibrils but not directly involved in contractile processes

A

sarcoplasmic hypertrophy

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19
Q

the type of hypertrophy that increases the cross-sectional area (i.e., size) of the muscle

A

sarcoplasmic hypertrophy

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20
Q

type of hypertrophy caused by fluid accumulation in the spaces between the cells (due to muscle contraction) and quickly diminishes after exercise

A

transient hypertrophy

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21
Q

another term for transient hypertrophy

A

muscle pump

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22
Q

factors that influence the development of muscular strength and size, most of which are genetically determined

A

1) hormone levels
2) gender
3) age
4) muscle-fiber type
5) muscle length
6) limb length
7) tendon insertion point

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23
Q

2 hormones associated with tissue growth and development

A

1) growth hormone

2) testosterone

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24
Q

T/F: Male and female muscle tissue is essentially the same with respect to strength production.

A

True

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25
Q

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.

A

True

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26
Q

the distance from the joint axis of rotation to the muscle-tendon insertion point

A

muscle force arm

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27
Q

the distance from the joint axis of rotation to the resistance application point

A

resistance force arm

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28
Q

the product of muscular strength and movement speed

A

muscular power

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29
Q

training that is most effective for increasing muscular power

A

medium resistance and moderate-to-fast movement speeds

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30
Q

factors/variables that can be adjusted and affect strength development

A

1) volume
2) intensity
3) tempo
4) rest intervals
5) frequency

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31
Q

factors and programming variables to be considered

A

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

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32
Q

T/F: Training frequency is inversely related to both training volume and training intensity.

A

True

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33
Q

general resistance training frequency (sessions per week) guidelines for beginners, intermediates, and advanced

A
  • Beginner: 2-3 sessions/week
  • Intermediate: 3-4 sessions/week
  • Advanced: 4-7 sessions/week
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34
Q

repetition-volume calculation

A

volume = sets X reps

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35
Q

load-volume calculation

A

volume = weight X sets X reps

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36
Q

single-session training volume for general fitness

A

Sets: 1-2
Reps: 8-15
Rest Interval: 30-90 seconds
Intensity: varies

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37
Q

training volume for muscular endurance

A

Sets: 2-3
Reps: 12 and up
Rest Interval: < 30 seconds
Intensity: 60-70% 1RM

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38
Q

training volume for muscular hypertrophy

A

Sets: 3-6
Reps: 6-12
Rest Interval: 30-90 seconds
Intensity: 70-80% 1RM

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39
Q

training volume for muscular strength

A

Sets: 2-6
Reps: 6 and under
Rest Interval: 2-5 min
Intensity: 80-90% 1RM

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40
Q

training volume for power: single-effort events

A

Sets: 3-5
Reps: 1-2
Rest Interval: 2-5 min
Intensity: >90% 1RM

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41
Q

training volume for power: multiple-effort events

A

Sets: 3-5
Reps: 3-5
Rest Interval: 2-5 min
Intensity: >90% 1RM

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42
Q

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.

A

True

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43
Q

recommended movement speed for a repetition, especially for beginners

A

Total: 6 seconds
Concentric: 1-3 seconds
Eccentric: 2-4 seconds

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44
Q

standard means/method for improvement with body-weight exercise

A

progressive repetitions

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45
Q

best means/method for maximizing strength development

A

progressive resistance

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46
Q

T/F: There is no time limit on double-progressive protocol training.

A

True

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47
Q

process of gradually adding more exercise resistance than the muscles have previously encountered

A

overload

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48
Q

general guideline on percentage increase in resistance for overload once the top of the rep range is achieved at the current resistance weight

A

5%

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49
Q

A basic strength-training program can add how many pounds of muscle in 3 months?

A

3 pounds

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50
Q

the rate an individual will lose strength when they stop performing resistance exercise

A

one-half the rate that it was gained

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51
Q

The loss of strength upon cessation of resistance exercise is based on what principle?

A

muscle reversibility

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52
Q

the different time segments of periodized training

A

1) macrocycle
2) mesocycle
3) microcycle

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53
Q

the overall timeframe for a specific periodization program

A

macrocycle

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54
Q

typical timeframe of a macrocycle

A

6-12 months

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55
Q

the mid-length time frame of a periodized training program

A

mesocycle

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56
Q

typical timeframe of a mesocycle

A

2 weeks to a few months

57
Q

the shortest timeframe in a periodized training program

A

microcycle

58
Q

typical timeframe of a microcycle

A

1-4 weeks

59
Q

the 2 typical types of periodization

A

1) linear

2) undulating

60
Q

provides a consistent training protocol within each microcycle and changes the training variables after each microcycle

A

linear periodization

61
Q

provides different training protocols during the microcycle in addition to changing the training variables after each microcycle

A

undulating periodization

62
Q

the 5 key components of resistance-training program design (FIRST acronym)

A 
Frequency
Intensity
Reps
Sets
Type
63
Q

frequency of resistance-training during the movement phase (phase 2 of ACE IFT)

A

2-3 times/week

64
Q

intensity of resistance-training during the movement phase (phase 2 of ACE IFT)

A

lower

65
Q

repetitions of resistance-training during the movement phase (phase 2 of ACE IFT)

A

varies inversely with intensity

66
Q

sets of resistance-training during the movement phase (phase 2 of ACE IFT)

A

can start with 1 set and gradually progress to more as needed (typically based on client’s adherence and initial adaptations)

67
Q

type of resistance-training during the movement phase (phase 2 of ACE IFT)

A

based on client’s movement efficiency

68
Q

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.

A

True

69
Q

frequency of muscular endurance training during the load training phase (phase 3 of ACE IFT)

A

typically 2-3 times/week

70
Q

intensity of muscular endurance training during the load training phase (phase 3 of ACE IFT)

A

varies inversely with amount of resistance and number of reps

71
Q

repetitions of muscular endurance training during the load training phase (phase 3 of ACE IFT)

A

12-16; increase weight resistance by 5% when 16 reps is reached

72
Q

sets of muscular endurance training during the load training phase (phase 3 of ACE IFT)

A

2-3 sets with 60 or less seconds of rest between

73
Q

type of muscular endurance training during the load training phase (phase 3 of ACE IFT)

A

many different types, but standard machine and free-weight exercises are preferred

74
Q

frequency of muscular strength training during the load training phase (phase 3 of ACE IFT)

A

2 times/week for each major muscle group; provide at least 72 hours of recovery time between exercises for the same muscle groups

75
Q

intensity of muscular strength training during the load training phase (phase 3 of ACE IFT)

A

80-90% 1RM; progressively increase over the course of weeks following a periodized program

76
Q

reps of muscular strength training during the load training phase (phase 3 of ACE IFT)

A

4-6

77
Q

sets of muscular strength training during the load training phase (phase 3 of ACE IFT)

A

3-4

78
Q

types of muscular strength training during the load training phase (phase 3 of ACE IFT)

A

many different types, but standard machine and free-weight exercises are preferred

79
Q

frequency of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)

A

2 times/week for each major muscle group; provide at least 72 hours of recovery time between exercises for the same muscle groups

80
Q

intensity of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)

A

70-80% 1RM

81
Q

reps of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)

A

6-12

82
Q

sets of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)

A

3-6

83
Q

type of muscular hypertrophy training during the load training phase (phase 3 of ACE IFT)

A

many different types, with an emphasis on isolation exercises

84
Q

4 different advanced training approaches to enhance muscle hypertrophy (not all-inclusive)

A

1) supersets
2) compound sets
3) breakdown training
4) assisted training

85
Q

training method that alternates exercises for opposing muscle groups with little rest between sets

A

supersets

86
Q

training method that has one perform 2 or more exercises for the same muscle group in rapid succession

A

compound sets

87
Q

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

A

breakdown training

88
Q

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

A

assisted training

89
Q

How much stronger is an individual on eccentric muscle actions than concentric?

A

40%

90
Q

When are advanced muscle hypertrophy training techniques recommended for clients?

A

maintenance stage (last stage) of the behavioral change model (not the action phase)

91
Q

client prerequisites for performance training (phase 4 of ACE IFT model)

A

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

92
Q

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.

A

True

93
Q

the ability to decelerate an explosive movement and reactively couple it with acceleration

A

agility

94
Q

the ability to achieve high velocity and incorporates reaction time and speed of travel over a given distance

A

speed

95
Q

stretch-shortening cycle

A

an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle

96
Q

method of exercise that incorporates the stretch-shortening cycle

A

plyometrics

97
Q

the period of time between eccentric and concentric actions

A

amortization phase

98
Q

T/F: The amortization phase should be kept to a minimum to produce the greatest amount of muscular force.

A

True

99
Q

How is timing an important factor in the stretch-shortening cycle?

A

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.

100
Q

lower-body plyometric exercises (from low to high intensity)

A

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

101
Q

movement pattern progressions for velocity training

A

1) linear-forward
2) lateral
3) backpedal
4) rotational
5) crossover, cutting, curving

102
Q

prerequisites for beginning high-intensity, lower-body plyometric training

A

1) squat 1.5 times body weight, or

2) complete 5 squat reps at 60% body weight in 5 seconds

103
Q

jumping and hopping tips

A

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

104
Q

frequency of plyometric training during the performance training phase (phase 4 of ACE IFT)

A

1-3 times/week (recommended recovery period of 48-72 hours)

105
Q

intensity of plyometric training during the performance training phase (phase 4 of ACE IFT)

A

progressed from light, to moderate, to high intensity, and such progression will be affected by multiple factors

106
Q

intensity factors related to lower-body plyometric drills

A

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

107
Q

reps and sets (volume) of plyometric training during the performance training phase (phase 4 of ACE IFT)

A

volume is inversely related with intensity

108
Q

what is counted as reps for lower-body plyometrics

A

number of foot contacts

109
Q

plyometric volume guideline - beginners (no experience)

A

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.

110
Q

plyometric volume guideline - intermediate (some experience)

A

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.

111
Q

plyometric volume guideline - advanced (vast experience)

A

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.

112
Q

types of lower-body plyometric training during the performance training phase (phase 4 of ACE IFT)

A

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

113
Q

types of upper-body plyometric training during the performance training phase (phase 4 of ACE IFT)

A

1) power push-up
2) medicine ball power push-up
3) horizonal chest pass
4) supine vertical chest toss

114
Q

body position/lean for speed drills

A

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

115
Q

head position for speed drills

A

relaxed, neutral position

116
Q

arm action for speed drills

A

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

117
Q

leg action for speed drills

A

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

118
Q

training variables (duration and intensity) for speed and agility drills - beginners

A
  • Duration: 15-30 seconds

- Intensity: <70% max intensity or effort (glycolytic system)

119
Q

training variables (duration and intensity) for speed and agility drills - intermediate

A
  • Duration: <10 seconds

- Intensity: >90% max intensity or effort (phosphagen system)

120
Q

training variables for speed and agility drills - advanced

A
  • Duration: 10-60 seconds

- Intensity: >75-90% max intensity or effort (phosphagen and glycolytic systems)

121
Q

compounds that act as pH buffers in muscle tissue, staving off lactic acid accumulation for longer

A

1) beta-alanine

2) sodium bicarbonate

122
Q

number of hours caffeine causes physiological changes

A

up to 6 hours

123
Q

number of minutes it takes caffeine to reach all organs of the body

A

40-60 minutes

124
Q

percentage increase in strength that can possibly be attributed to creatine

A

10%

125
Q

3 reasons for not taking creatine unless cleared by a medical professional

A

hypertension, diabetes, and decreased kidney function

126
Q

T/F: Most studies have shown no positive correlation between vitamin supplementation and improved health, with few exceptions.

A

True

127
Q

mineral responsible for synthesis of hemoglobin and myoglobin

A

iron

128
Q

mineral that is important for protein synthesis, immune function, and blood formation

A

zinc

129
Q

vitamin that is important for normal metabolism of nerve tissue, protein, fat, and carbohydrate

A

vitamin B12

130
Q

vitamin that is essential for energy production

A

riboflavin (vitamin B2)

131
Q

vitamin that is necessary for calcium absorption, bone growth, and mineralization

A

vitamin D

132
Q

mineral that is important for maintaining bone structure and vitamin D metabolism, blood clotting, nerve transmission, and muscle stimulation

A

calcium

133
Q

negative effects of repeated use of androstenedione supplements

A

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)

134
Q

the precursor to testosterone and commonly referred to as a “natural alternative” to anabolic steroids

A

androstenedione

135
Q

negative effects of anabolic steroids

A

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

136
Q

similar to androstenedione, a precursor to testosterone, and doesn’t appear to affect strength, lean body mass, or athletic performance

A

dehydroepiandrosterone (DHEA)

137
Q

T/F: Fat deposits in certain areas of the body can be targeted with strength training via spot reduction.

A

False

the body loses fat in specific areas due to overall genetic factors

138
Q

T/F: Free weights are always better than machines.

A

False

139
Q

T/F: After a person stops resistance training, the muscle to turns fat.

A

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.

ACE Lesson 16: Functional Movement and Resistance Training (2 decks)

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