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resistance training programming for desired adaptations Flashcards

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1
Q

___ training improves cardiorespiratory health and lifespan; _____ training (sprinting and lifting) has a much greater impact on functional capacity

A

aerobic
anaerobic

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2
Q

positive adaptations and benefits of resistance training:
nerve

A

improved recruitment, synchronicity, responsiveness, firing rate

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3
Q

positive adaptations and benefits of resistance training:
muscle

A

fat-free mass maintenance, hypertrophy, improved tissue quality

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4
Q

positive adaptations and benefits of resistance training:
connective tissue, including bone

A

increased strength and mass, enhanced bone mineral density, improved tissue quality

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5
Q

positive adaptations and benefits of resistance training:
cardiovascular system

A

improved metabolic efficiency, increased capillary density, stroke volume, vascular health

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6
Q

positive adaptations and benefits of resistance training:
metabolic system

A

improved cell efficiency, enhanced byproduct management, mitochondria proliferation

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7
Q

positive adaptations and benefits of resistance training:
endocrine system

A

improved insulin sensitivity, heightened anabolic affinity, attenuated catabolic activity

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8
Q

resistance training can help prevent the onset of

A

age-associated muscle loss and age-related functional decline

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9
Q

resistance training aimed at improving total body strength reduces the risk for

A

premature bone loss, osteoporosis

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10
Q

healthy vs osteoporotic: vertebrae

A

compact bone
compressed spongy bone

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11
Q

healthy vs osteoporotic:
bone structure

A

compact bone
spongy bone

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12
Q

the inclusion of ____ training has the greatest impact on body composition

A

resistance
aerobic + RT + caloric control

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13
Q

resistance training has a positive impact on

A

hormones, insulin sensitivity, inflammation

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14
Q

resistance training increases ___ and ____ when performed through full ranges

A

flexibility, ROM

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15
Q

in general, the goals of resistance training fall under one of the following adaptation categories

A

function or physical readiness
anaerobic endurance
hypertrophy
strength
power

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16
Q

1 RM= ___%

A

100

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17
Q

2 RM= ___%

A

95

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18
Q

3 RM= ___%

A

92.5

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19
Q

4RM= ___%

A

90

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20
Q

5 RM= ___%

A

87.5

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21
Q

6 RM= ___%

A

85

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22
Q

7 RM= ___%

A

82.5

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23
Q

8 RM= ___%

A

80

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24
Q

9 RM= ___%

A

77.5

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25
Q

10 RM= ___%

A

75

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26
Q

11 RM= ___%

A

72.5

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27
Q

12 RM= ___%

A

70

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28
Q

repetition maximum

A

the most amount of reps one can perform at a specific weight

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29
Q

estimated percent intensities for multi-repetition maximums, accuracy ___ when >12 reps are formed

A

decreases

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30
Q

____ is used to achieve the appropriate resistance training adaptation response, or goals

A

percent intensity

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31
Q

hypertrophy training generally occurs between ____%

A

70-85

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32
Q

general fitness training goals

A

movement competence for biomechanical foundations
proper activation
improved central stability, peripheral stability, ROM

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33
Q

general fitness intensity

A

50-70%

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34
Q

general fitness frequency

A

3-5x/week

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35
Q

general fitness volume

A

30-36 sets/day

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36
Q

general fitness mode

A

multiple modality

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37
Q

general fitness reps

A

8-20

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38
Q

general fitness rest interval

A

30-60s

39
Q

general fitness endocrine

A

limited GH, testosterone, adrenal hormones

40
Q

anaerobic endurance is affected by

A

exposure to long durations of resistance stress
muscle strength
neural efficiency
aerobic capacity
anaerobic energy system efficiency

41
Q

anaerobic endurance training goals

A

improve neural/movement competency
align strength balance across joints
improve mobility
increase TUT across activation segments
improve metabolic conditioning
increase total work per time segment

42
Q

anaerobic training guidelines:
intensity

A

50-70%

43
Q

anaerobic training guidelines:
frequency

A

3-5x/week

44
Q

anaerobic training guidelines:
volume

A

30-45 sets/day

45
Q

anaerobic training guidelines:
mode

A

multiple modality

46
Q

anaerobic training guidelines:
reps

A

12-25

47
Q

anaerobic training guidelines:
rest interval

A

short as tolerated

48
Q

anaerobic training guidelines:
endocrine

A

minimal GH, epinephrine

49
Q

hypertrophy training requires training to _____, using ____volume with ____ rest

A

volitional failure
high
limited

50
Q

hypertrophic responses generally rake

A

> 4 weeks

51
Q

hypertrophy Training goals

A

promote protein synthesis
increase loading capabilities to moderate-heavy (70-85%)
optimize total muscle balance
improve endocrine adaptations
enhance glycolytic pathway

52
Q

hypertrophy training guidelines:
intensity

A

70-85%

53
Q

hypertrophy training guidelines:
frequency

A

4-6x/week

54
Q

hypertrophy training guidelines:
volume

A

high (30-40 sets/day)

55
Q

hypertrophy training guidelines:
mode

A

compound and isolated lifts

56
Q

hypertrophy training guidelines:
reps

A

8-12

57
Q

hypertrophy training guidelines:
rest interval

A

30-60sec, up to 90

58
Q

hypertrophy training guidelines:
endocrine

A

testosterone, GH, cortisol, epinephrine, IGF-1

59
Q

strength training goals

A

maximize multi-joint loading capabilities
increase total force output
enhance central-peripheral stability
improve kinetic-chain proficiency
improve nervous system proficiency

60
Q

strength training guidelines:
intensity

A

75-95%

61
Q

strength training guidelines:
frequency

A

3-5x/week

62
Q

strength training guidelines:
volume

A

low (18-30 sets/day)

63
Q

strength training guidelines:
mode

A

cross joint lifts

64
Q

strength training guidelines:
rest intervals

A

glycogen 60-90sec
phosphates 2-5 min

65
Q

strength training guidelines:
endocrine

A

GH, testosterone

66
Q

training intensities vs desired outcome:
strength/power highest ___ RM, lowest ___ RM

A

3, 25
high for max power output

67
Q

training intensities vs desired outcome:
hypertrophy highest ___ RM, lowest ___ RM

A

11, 3, 25
highest in the middle

68
Q

training intensities vs desired outcome:
endurance highest ___ RM, lowest ___ RM

A

25, 3
high for low power output

69
Q

power training goals

A

increase fast-twitch fiber firing rate and recruitment
improve force coupling/energy transfer rate
enhance movement economy through neural efficiency and the stretch-shortening cycle
improve reactive stability across central and peripheral systems

70
Q

training for power uses two distinct categories

A

plyometrics
ballistics

71
Q

plyometrics

A

repeated, rapid lengthening and contracting of muscles and includes and amortization phase of <.3 seconds

72
Q

ballistics

A

involve maximal concentric acceleration but may or may not necessarily involve a rebound phase

73
Q

a plyometric uses a ____ contraction with _____

A

ballistic
rapid stretch-shortening

74
Q

common plyometric exercise categories

A

depth jumps
box jumps
in place jumps
upper/lower rebounds

75
Q

power training guidelines:
intensity

A

30-50% glycolytic
or 60-95% CP

76
Q

power training guidelines:
frequency

A

2-4x/week

77
Q

power training guidelines:
volume

A

varied by activity

78
Q

power training guidelines:
mode

A

olympic lifts, ballistics, plyometrics

79
Q

power training guidelines:
reps

A

2-5 (CP) 8-20 (glycolytic)

80
Q

power training guidelines:
rest interval

A

30-240 sec

81
Q

power training guidelines:
endocrine

A

GH, testosterone, epinephrine

82
Q

Which of the following is an appropriate training guideline for an anaerobic endurance training phase?
a. Use repetition ranges of 6-8 per set
b. The rest intervals should be 60-90 seconds
c. The frequency should be 2-3 days per week
d. The intensity should equal 50-75% of 1RM

A

d

83
Q

Which of the following training phases promotes the release of IGF-1 for increases in muscle size?
a. Strength
b. Hypertrophy
c. Anaerobic endurance
d. Power

A

b

84
Q

All of the following are appropriate training guidelines for hypertrophy, except:
a. The training volume should be high at 30-40 sets per day
b. The training frequency should be 4-6 days per week
c. The rest periods should be 90-120 seconds
d. 70-85% of 1RM should be used for intensity

A

c

85
Q

Which of the following ballistic exercises could also be a plyometric exercise?
a. Depth jumps
b. Repeat low box jumps
c. Upper body rebounds
d. All of the above could be performed as plyometrics

A

d

86
Q

All of the following are primary training goals during a power phase, except:
a. Increase fast-twitch fiber firing rate and recruitment
b. Enhance neural efficiency
c. Improve reactive stability
d. Increase muscle mass

A

d

87
Q

A training phase emphasizing _____ would employ mostly cross-joint lifts, low workload volume, and require intensities above 75% of 1RM.

A

strength

88
Q

Resistance training has a positive impact on hormones, insulin sensitivity and inflammation – making it critical for those with _______

A

obesity, diabetes or metabolic disease

89
Q

True or False? Resistance training can actually increase flexibility and range of motion (ROM) when performed correctly.

A

true

90
Q

True or False? Aerobic exercise strongly correlates with cardiorespiratory health and lifespan while anaerobic resistance training has a much greater impact on functional capacity and performance.

A

true

91
Q

Identify the difference between a plyometric and a ballistic exercise.
a. Plyometrics
b. Ballistics

A

a. Plyometrics involve repeated, rapid lengthening and contracting of muscles for the purpose of increasing power, and require a rebound phase of <0.3 sec (e.g., medicine ball passes)

b. Ballistics are power-based lifts that involve maximal concentric acceleration, but may not necessarily involve a rebound phase or the speed of a plyometric

92
Q

Identify the primary emphasis for each of the following training phases.
a. Hypertrophy:
b. Strength:
c. Power:
d. Anaerobic endurance:

A

a. Hypertrophy: Muscle fiber recruitment
b. Strength: maximal force production
c. Power: acceleration
d. Anaerobic endurance: metabolic proficiency

93
Q

Identify at least 3 anaerobic endurance training goals.

A

a. improve neural/movement competency (motor rehearsal)
b. align strength balance across joints c. improve mobility
d. increase time-under-tension across activation segments
e. improve metabolic conditioning
f. increase total work per time segment

94
Q

Identify at least 4 benefits or adaptations to resistance training.

A

a. Improved neural recruitment, synchronicity or firing rate
b. fat-free mass maintenance
c. increased strength, power or hypertrophy
d. enhanced bone mineral density
e. improved metabolic efficiency
f. slightly increased capillary/mitochondrial density, stroke volume and vascular health
g. enhanced byproduct management h. improved insulin sensitivity
i. heightened anabolic hormone activity
j. reduced catabolic activity

CPT (41 decks)

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