resistance training programming for desired adaptations Flashcards
___ training improves cardiorespiratory health and lifespan; _____ training (sprinting and lifting) has a much greater impact on functional capacity
aerobic
anaerobic
positive adaptations and benefits of resistance training:
nerve
improved recruitment, synchronicity, responsiveness, firing rate
positive adaptations and benefits of resistance training:
muscle
fat-free mass maintenance, hypertrophy, improved tissue quality
positive adaptations and benefits of resistance training:
connective tissue, including bone
increased strength and mass, enhanced bone mineral density, improved tissue quality
positive adaptations and benefits of resistance training:
cardiovascular system
improved metabolic efficiency, increased capillary density, stroke volume, vascular health
positive adaptations and benefits of resistance training:
metabolic system
improved cell efficiency, enhanced byproduct management, mitochondria proliferation
positive adaptations and benefits of resistance training:
endocrine system
improved insulin sensitivity, heightened anabolic affinity, attenuated catabolic activity
resistance training can help prevent the onset of
age-associated muscle loss and age-related functional decline
resistance training aimed at improving total body strength reduces the risk for
premature bone loss, osteoporosis
healthy vs osteoporotic: vertebrae
compact bone
compressed spongy bone
healthy vs osteoporotic:
bone structure
compact bone
spongy bone
the inclusion of ____ training has the greatest impact on body composition
resistance
aerobic + RT + caloric control
resistance training has a positive impact on
hormones, insulin sensitivity, inflammation
resistance training increases ___ and ____ when performed through full ranges
flexibility, ROM
in general, the goals of resistance training fall under one of the following adaptation categories
function or physical readiness
anaerobic endurance
hypertrophy
strength
power
1 RM= ___%
100
2 RM= ___%
95
3 RM= ___%
92.5
4RM= ___%
90
5 RM= ___%
87.5
6 RM= ___%
85
7 RM= ___%
82.5
8 RM= ___%
80
9 RM= ___%
77.5
10 RM= ___%
75
11 RM= ___%
72.5
12 RM= ___%
70
repetition maximum
the most amount of reps one can perform at a specific weight
estimated percent intensities for multi-repetition maximums, accuracy ___ when >12 reps are formed
decreases
____ is used to achieve the appropriate resistance training adaptation response, or goals
percent intensity
hypertrophy training generally occurs between ____%
70-85
general fitness training goals
movement competence for biomechanical foundations
proper activation
improved central stability, peripheral stability, ROM
general fitness intensity
50-70%
general fitness frequency
3-5x/week
general fitness volume
30-36 sets/day
general fitness mode
multiple modality
general fitness reps
8-20
general fitness rest interval
30-60s
general fitness endocrine
limited GH, testosterone, adrenal hormones
anaerobic endurance is affected by
exposure to long durations of resistance stress
muscle strength
neural efficiency
aerobic capacity
anaerobic energy system efficiency
anaerobic endurance training goals
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
anaerobic training guidelines:
intensity
50-70%
anaerobic training guidelines:
frequency
3-5x/week
anaerobic training guidelines:
volume
30-45 sets/day
anaerobic training guidelines:
mode
multiple modality
anaerobic training guidelines:
reps
12-25
anaerobic training guidelines:
rest interval
short as tolerated
anaerobic training guidelines:
endocrine
minimal GH, epinephrine
hypertrophy training requires training to _____, using ____volume with ____ rest
volitional failure
high
limited
hypertrophic responses generally rake
> 4 weeks
hypertrophy Training goals
promote protein synthesis
increase loading capabilities to moderate-heavy (70-85%)
optimize total muscle balance
improve endocrine adaptations
enhance glycolytic pathway
hypertrophy training guidelines:
intensity
70-85%
hypertrophy training guidelines:
frequency
4-6x/week
hypertrophy training guidelines:
volume
high (30-40 sets/day)
hypertrophy training guidelines:
mode
compound and isolated lifts
hypertrophy training guidelines:
reps
8-12
hypertrophy training guidelines:
rest interval
30-60sec, up to 90
hypertrophy training guidelines:
endocrine
testosterone, GH, cortisol, epinephrine, IGF-1
strength training goals
maximize multi-joint loading capabilities
increase total force output
enhance central-peripheral stability
improve kinetic-chain proficiency
improve nervous system proficiency
strength training guidelines:
intensity
75-95%
strength training guidelines:
frequency
3-5x/week
strength training guidelines:
volume
low (18-30 sets/day)
strength training guidelines:
mode
cross joint lifts
strength training guidelines:
rest intervals
glycogen 60-90sec
phosphates 2-5 min
strength training guidelines:
endocrine
GH, testosterone
training intensities vs desired outcome:
strength/power highest ___ RM, lowest ___ RM
3, 25
high for max power output
training intensities vs desired outcome:
hypertrophy highest ___ RM, lowest ___ RM
11, 3, 25
highest in the middle
training intensities vs desired outcome:
endurance highest ___ RM, lowest ___ RM
25, 3
high for low power output
power training goals
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
training for power uses two distinct categories
plyometrics
ballistics
plyometrics
repeated, rapid lengthening and contracting of muscles and includes and amortization phase of <.3 seconds
ballistics
involve maximal concentric acceleration but may or may not necessarily involve a rebound phase
a plyometric uses a ____ contraction with _____
ballistic
rapid stretch-shortening
common plyometric exercise categories
depth jumps
box jumps
in place jumps
upper/lower rebounds
power training guidelines:
intensity
30-50% glycolytic
or 60-95% CP
power training guidelines:
frequency
2-4x/week
power training guidelines:
volume
varied by activity
power training guidelines:
mode
olympic lifts, ballistics, plyometrics
power training guidelines:
reps
2-5 (CP) 8-20 (glycolytic)
power training guidelines:
rest interval
30-240 sec
power training guidelines:
endocrine
GH, testosterone, epinephrine
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
d
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
b
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
c
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
d
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
d
A training phase emphasizing _____ would employ mostly cross-joint lifts, low workload volume, and require intensities above 75% of 1RM.
strength
Resistance training has a positive impact on hormones, insulin sensitivity and inflammation – making it critical for those with _______
obesity, diabetes or metabolic disease
True or False? Resistance training can actually increase flexibility and range of motion (ROM) when performed correctly.
true
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.
true
Identify the difference between a plyometric and a ballistic exercise.
a. Plyometrics
b. Ballistics
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
Identify the primary emphasis for each of the following training phases.
a. Hypertrophy:
b. Strength:
c. Power:
d. Anaerobic endurance:
a. Hypertrophy: Muscle fiber recruitment
b. Strength: maximal force production
c. Power: acceleration
d. Anaerobic endurance: metabolic proficiency
Identify at least 3 anaerobic endurance training goals.
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
Identify at least 4 benefits or adaptations to resistance training.
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
