Unit 14 Training Principle (Week 6) Flashcards
Principle of Individual Differences
This principle is an acknowledgment that we all have different genetic blueprints
Overcompensation Principle
states our bodies will compensate to handle any repeated stress that our system faces.
Overload Principle
states in order for gains to continue, the intensity of the stress imposed must be progressively increased.
SAID Principle
states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically.
Use/Disuse Principle
“use it or lose it.” If you stress your body and its systems enough, it will adapt to meet the stress.
“detraining” effect is known as
the “law of reversibility.”
The Specificity Principle states that
states that we must move from general training to specific and highly specialized training as it relates to our intended goals.
GAS is the acronym for General Adaptation Syndrome.
states that we undergo stress in three stages: shock, compensation, and exhaustion. Therefore, we must train in cycles to account for these various stages.
hypertrophy:
An increase in the cross-sectional size of a muscle in response to strength training.
satellite cells:
located between the sarcolemma and basement membrane of terminally-differentiated muscle fibres. These are normally quiescent in adult muscle, but act as a reserve population of cells, able to proliferate in response to injury and give rise to regenerated muscle and to more satellite cells.
Rest-pause training
breaks down one set into several mini-sets with a brief rest between each.
Using a single-joint “isolation” movement to failure before performing a heavier multi-joint “compound” movement is called
pre-exhaustion training. A practical example would be leg extensions before front squats (for the quadriceps) or cable flyes before the bench press for the chest.
the heavy compound movement is performed first in the workout and the isolation movements are performed later in the workout.
post-exhaustion training
it is recommended that a high volume protocol of multiple sets of 6–15 repetitions is the prescription for maximum muscle hypertrophy, using a moderate load between 55%–85% of a bodybuilder’s one repetition max in the movement being performed.
German Volume Training
Compensatory Acceleration Training (CAT) simply means
you compensate for improving leverage by accelerating the weight.
Training Past Failure:
Once you hit failure with strict form, keep on trucking! Use some momentum to continue the set. This allows you to do so without pausing or reducing the weight on the bar while maintaining maximum intensity. The lifter with a strong mind-muscle connection and a high tolerance for pain can thrive with this method. Although it’s similar to forced reps, you are not at the mercy of a spotter with cheating movements. This gives you greater control of your training.
Psychological Boost:
Knowing that you have handled a weight in a cheating style boosts your confidence for when you approach the same lift in a strict style.
Control the Negative:
Numerous studies show the effectiveness of heavy negatives on muscle growth. You can handle up to 160 percent more on a negative than a positive. Control the negative portion of the rep in a strict style when cheating on the positive and you will grow bigger and become stronger.
Mechanical Tension, Metabolic Stress, and Muscle Damage:
Cheating correctly creates greater tension in a muscle. By cheating, a set can be taken past traditional notions of failure to greatly increase metabolic stress. Additionally, you can use increased loads that offer greater time under tension, heavy eccentrics, and muscle damage (in this instance, a good thing).
When Not To Cheat:
Risk of injury aside, if you are a competitive lifter, do not cheat on core lifts. Powerlifting is a skill; people get stronger without ever increasing their body weight because they become neurologically more efficient or, in other words, get “better” at the big three lifts.
Cheating correctly
overloads the targeted muscles without assisting the strong part of the movements.
Occlusion training restricts the venous return of blood flow from the muscle. A literal definition of occlusion is “a closure or blockage.”
The purpose is not restricting blood flow to the muscle but inhibiting blood flow return from the muscle, causing the blood to sit in the muscle and experience an entirely new level of cell swelling or, in gym lingo, a huge “pump.”
Bigger Faster Stronger (BFS) workouts are designed for
athletes and are set up in four week waves/cycles. Workouts are thrice weekly off-season; in-season training frequency is reduced to twice a week.
The six core lifts in the BFS program are
the Parallel Squat, Bench Press, Hex Bar Deadlift, Box Squat, Towel Bench Press and the Power Clean.”
The principle of individual differences states that the rate and magnitude of adaptations to training will be limited by our differing genetics.
TRUE
Which principle states that in order for gains to continue, the intensity of the stress imposed must be progressively increased?
Overload Principle
Which principle states that we all undergo stress in three stages: the “alarm stage,” the “resistance stage,” and the “exhaustion stage?”
GAS Priniciple
Which principle states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically?
SAID Principle
The specificity principle states that we must move from general training to specific and highly specialized training as it relates to our intended goals.
TRUE
The principles to help you plan your training cycle, arrange your exercises in each workout, and perform each exercise are known as the:
Weider Principles
Cycle Training Principle
breaking your training into cycles for strength, mass, or contest preparation helps you avoid injury and keeps our body responsive to adaptation
Periodization refers to
how one’s training is broken down into discrete time periods called macrocycles, mesocycles, and microcycles
There are three primary catalysts for muscle hypertrophy:
metabolic stress, mechanical tension, and muscle damage.
Double or Triple-Split Training Principle
breaking your workout down into two or three shorter, more intense training sessions per day
Muscle Confusion Principle
muscles adapt to a specific type of stress and habituate, or “plateau”, when you continually apply the same stress over time. So, constantly varying exercises, sets, repetitions, movement speed and weight helps to avoid this
Progressive Overload
the basis of increasing any parameter of fitness is to make your muscles work harder than they are accustomed to
Muscles can be overloaded by
1) load (resistance) increases, 2) increased repetitions, 3) altering repetition speed, 4) shortening rest intervals, 5) volume increases, 6) exercise frequency, and 7) combining some of these overload techniques.
Holistic Training Principle
cellular organelles respond differently to different forms of stress. So using a variety of rep/set schemes, intensity, and frequency, will maximize muscle mass
Eclectic Training Principle
instinctively combining, mass, strength, or isolation-refinement training techniques into your program often helps you achieve greater progress
Instinctive Training Principle
bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, repetitions, and sets that work well for them
while performing one set per body part is productive for your untrained, inexperienced client, multiple sets for each exercise provides maximum adaptive stress
Set System Training Principle
alternating opposing muscle group exercises with little rest between sets
Superset Training Principle
Supersetting increased
energy expenditure during the workout and blood lactate, and Post Oxygen Consumption (EPOC) was greater in the superset group.
alternating two exercises for one muscle group with little or no rest between sets
Compound Sets Training Principle
doing three exercises for one muscle group, with little or no rest between sets
Tri-Sets Training Principle
Giant Sets Training Principle
4-6 exercises for one muscle group with little rest between sets
Giant sets cause
a spike in production of growth hormone and IGF-1, increase metabolic stress, exercise-induced muscle damage results, another key element in the hypertrophic process.
staggering smaller, slower-developing body parts in between sets with larger muscle groups
Staggered Sets Training Principle
using 85-90 percent of your max, do two to three repetitions, then put the weight down. Next, do two to three more and rest for a total of three to four rest-pauses. Allow enough time for ATP to be re-synthesized, and permit further repetitions with the heavy weight
Rest-Pause Principle
working weaker body parts first in any given workout. Alternately, working larger muscle groups first while energy levels are high
Muscle Priority Principle
Example: superset flyes, a chest isolation exercise with bench presses, a compound exercise involving triceps and chest, in order to maximize chest development by pre-exhausting the triceps
Pre-exhaustion Principle
starting a body part session with higher-rep/lower weight and gradually adding weight—commensurately reducing reps—and then ending with a weight that can be lifted for five reps
Pyramid Training
lighter weights from set to set as fatigue sets in; aka “stripping,” or drop sets
Descending Sets Principle
trainees instinctively attain the ability to construct diets, routines, cycles, intensity levels, repetitions, and sets that work well for them
Instinctive Training Principle
Isolation Principle
all muscles act as stabilizers, synergists, antagonists, or agonists. And by making one particular muscle the prime mover in any given exercise, you have isolated it as much as possible, and therefore the stress applied to it
Quality Training Principle
gradually reduce the rest periods between sets while maintaining or increasing the repetitions performed)
Cheating Principle
swing the weight past the sticking point at the end of a set in order to add stress
Continuous Tension Principle
maintain slow, continuous tension on muscles to maximize red fiber involvement
Flushing Principle
do three to four exercises for a body part before moving to another
Burns Training Principle
performing 2 to 3-inch, quick movements at the end of a set
Partial Reps Training Principle
because leverage changes throughout any given exercise, it is sometimes helpful to use partial movements with varying weight in order to derive maximum overload stress for that body part
Retro-gravity Principle
negatives, or eccentrics, make it possible to get more muscle cells to respond because you can lower about 30 to 40 percent more than you can successfully lift concentrically
Peak Contraction Training Principle:
holding the weight through maximum contraction at the completion of a movement
Super Speed Principle
compensatory acceleration of movements used to stimulate hard-to-reach fast-twitch fibers
Iso-tension Principle
tensing each muscle maximally for 6 to 10 seconds, up to a total of 30 to 40 flexes, in a variety of posing positions
Instinctive Training Principle
Bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, repetitions, and sets that work well for them
Four components of FITT principle
- Frequency of exercise
- Intensity of exercise
- Time to exercise
- Type of exercise
Range of Motion:
When we speak of range of motion, we mean the complete movement capability of a joint.
Resistance:
The resistance (that is, the weight moved) must be small enough that the exercise can be performed through full range of motion without “cheating,” or using body swing. Yet the resistance must be such that it taxes the muscles for the desired number of repetitions.
The 5 R’s
Range of motion, resistance, repetitions, rest, recovery
There are three broad categories of Weider Principles:
(1) principles to help you plan your training cycle, (2) principles to help you arrange your exercises in each workout, and (3) principles to help you perform each exercise.
There are several principles to help you plan your training cycle:
Cycle Training Principle, Split Training Principle, Double or Triple-split Training Principle, Muscular Confusion Principle, Progressive Overload Training Principle, Holistic Training Principle, Eclectic Training Principle, and Instinctive Training Principle.
There are several principles to help you arrange your workout:
Set System Training Principle, Superset Training Principle, Compound Set Training Principle, Tri-set Training Principle, Giant Set Training Principle, Staggered Set Training Principle, Rest-pause Principle, Muscle Priority Principle, Pre-exhaustion Principle, Pyramid Training, Descending Set Principle, and Instinctive Training Principle.
There are several principles to help you perform each exercise:
Isolation Principle, Quality Training Principle, Cheating Principle, Continuous Tension Principle, Forced Repetitions Principle, Flushing Principle, Burn Principle, Partial Repetition Principle, Retro-gravity Principle, Peak Contraction Principle, Super Speed Principle, Iso-tension Principle, and Instinctive Training Principle.
