Types of Muscle Training

Question 1

What are the foundation principles?

Answer 1

Specificity of training- only those muscles trained will adapt and change in
response to a resistance training program

Gas principle-“alarm stage” caused by onset of physiological stress
(ex. Training)
“resistance stage” – body begins to adapt to demands
“exhaustion state” – occurs with overtraining

Question 2

What is the said principle?

Answer 2

SAID principle – Specific adaptations to
imposed demands (SAID) – adaptation
will be specific to characteristics of
workout used

Question 3

What does the acute training allows you to change?

Answer 3

variables you can change within a single
workout->determine outcome of training over long term

Fun fact- associated with a resistance
training program
Acute program variables that compose a
resistance training workout are MODIFIABLE
variables(nutition

Question 4

2 Variables in acute training are?

Answer 4

MODIFIABLE variables
* Nutrition
* trained status
* Sleep
* alcohol

Nonmodifiable variables – age, sex genetics

Question 5

The importance of choices of exercise is?

Answer 5

Prioritizing target areas for improvement.

Question 6

Whas is the order of exercises?

Answer 6

1.Target large muscle groups
2.Perform multiple-joint exercise before single-joint exercises
3.Alternate push and pull exercises for total body sessions
4.Alternate upper and lower body exercises for total body sessions
5.Perform Olympic lifts then
*Perform power exercises before other exercise types
*Perform more intense exercises before less intense ones

Question 7

What does maximum strength consist of?

Answer 7

*Use heavy loads=few reps (>85% of 1RM)
*Rest periods (2-5 minutes)
*Lift for each muscle groups 2-3 days/week
with multijointed workouts
*Advanced lifters – split routine (spread out 4-6 days/week)

Question 8

What does Muscular Hypertrophy consist of?

Answer 8

*Heavier loads needed to activate all motor units
*Exercises that use both concentric and eccentric muscle actions best
*Moderate loading (70-85%
1RM) for 6-10 reps per set,
3-6 sets per exercise
*1-2 min rest time
*Single and multiple joint exercises

Question 9

What does muscular power consist of?

Answer 9

*Velocity of movement important
*3-6 repetitions
*3-5 minutes rest
*Optimal power using 30-60% 1RM
*Can be exercises like Medicine ball throws, parachutes and free weights, Plyometric exercises.

Question 10

What does local muscular endurance consist of?

Answer 10

*lighter loads for higher repetitions (15-25
reps)
*1-2 mins rest time