Resistance Training Programming for Desired Adaptions

Question 1

Aerobic exercise improves

Answer 1

cardiorespiratory health and lifespan

Question 2

anaerobic training (sprinting and lifting) has a much greater impact on

Answer 2

functional capacity

Question 3

Positive adaptations in benefits of resistance training (6)

Answer 3

Nerves-improve recruitment, synchronicity, responsiveness and firing rate

Muscle-fat free mass maintenance, hypertrophy, improved tissue quality

Connective tissue including bone-increase strength and mass, enhanced bone mineral density, improve tissue quality

Cardiovascular system-improved metabolic efficiency, increased calorie density, stroke volume, and vascular health (shear stress/ENOS) production)

Metabolic system-improved cell efficiency, enhanced by product management, mitochondria proliferation

Endocrine system-improved insulin sensitivity, heightened anabolic affinity (hormones and receptors), attenuated catabolic activity

Question 4

Resistance training has positive impact on

Answer 4

hormones
insulin sensitivity
inflammation
increases flexibility and ROM

Question 5

(5) adaptation categories of resistance training goals

Answer 5

Function or physical readiness
Anaerobic endurance
Hypertrophy
Strength
Power

Question 6

3 general fitness training goals

Answer 6

Movement competence for bio mechanical foundations
Proper activation
Improved Central stability, peripheral stability, and ROM

Question 7

General fitness training guidelines (7)

Answer 7

Intensity-50 to 70%  1RM (glycolytic)
Frequency-3 to 5 times per week
Volume-30-36 sets per day
Mode-multiple modality
Reps-8 to 20
Rest interval-30 to 60 seconds
Endocrine-limited GH, testosterone, adrenal hormones

Question 8

5 factors that affect anaerobic endurance

Answer 8

Exposure to long durations of resistive stress
Muscle strength
Neural efficiency
Aerobic capacity
Anaerobic energy system efficiency (glycolytic pathway)

Question 9

Anaerobic endurance training goals

Answer 9

Improve neural movement competency motor rehearsal
Align strength balance across joints
Improve mobility
Increased time under tension across activation segments
Improve metabolic conditioning
Increase total work per time segment

Question 10

7 guidelines for anaerobic endurance training

Answer 10

Intensity-50 to 70% one RM glycolytic
Frequency-3 to 5 times per week
Volume-30-45 sets per day
Mode-multiple modality
Reps-12 to 25
Rest interval-short as tolerated
Endocrine-minimal GH, epinephrine

Question 11

Characteristics of hypertrophy training

Answer 11

Requires training to volitional failure
Using high volume with limited rest periods to force muscle growth
hypertrophic response generally takes >four weeks

Question 12

Hypertrophy training goals

Answer 12

Promote proteins synthesis
Increased loading capabilities to moderate-heavy 70-85% of 1RM
optimize total muscle balance 
Improve endocrine adaptations
Enhance the glycolytic pathway

Question 13

Hypertrophy training guidelines

Answer 13

Intensity-70 to 85% of 1RM (glycolytic)
frequency-4 to 6 times per week
volume-high 30 to 40 sets per day
mode-compound and isolated lifts
reps-8 to 12 (8 to 10 high anabolic)
Rest interval 30 to 60 seconds (up to 90 seconds)
endocrine-testosterone, GH, cortisol, epinephrine, IGF-1

Question 14

Strength training goals

Answer 14

Maximize multi joint loading capabilities
Increase total force output
Enhance central-peripheral stability
Improve kinetic-chain proficiency
Improve nervous system proficiency (motor unit recruitment firing rate and synchronicity)

Question 15

Strength training guidelines

Answer 15

Intensity-75 to 95% 1RM phosphagen/glycolytic
Frequency-3 to 5 times per week
Volume-low 18 to 30 sets per day
Mode-cross joint lifts
reps- 3 to 5 (nervous) 6 to 10 (muscle)
Rest interval-(glycogen 60 to 90 seconds) (phosphagen 2 to 5 minutes)
Endocrine-GH, testosterone

Question 16

Training intensities versus desired outcome

Answer 16

Strength and power 3 to 8 reps
Hypertrophy 10 to 12 reps
Endurance 20 to 25 reps

Question 17

Power training goals

Answer 17

Increase fast twitch fibres firing rate and recruitment
Improve force coupling energy transfer rate
Enhance movement economy through neural efficiency and the stretch shortening cycle
Develop optimal acceleration-deceleration balance
Improve reactive stability across central and peripheral systems

Question 18

2 training categories to improve power

Answer 18

plyometrics

ballistics

Question 19

plyometrics

Answer 19

repeated, rapid lengthening and contracting of muscles and includes an amortization (or rebound) phase of <0.3 sec (e.g., depth jump)

Question 20

ballistics

Answer 20

maximal concentric acceleration but may or may not necessarily involve a rebound phase (e.g., high box jump) – a plyometric uses a ballistic contraction with rapid stretch-shortening, a ballistic exercise is any that uses a ballistic contraction

Question 21

Power training guidelines

Answer 21

Intensity-30 to 50% 1RM (glycolytic) or 60 to 95% 1RM (CP)
Frequency-2 to 4 times per week
Volume-varied by activity (moderate)
Mode-Olympic lifts, ballistics, plyometrics
Reps-2-5 (CP) 8-20 (glycolytic)
rest interval-30-240 sec
endocrine-GH, testosterone, epinephrine