Unit 16 Determining Training Loads (Week 6) Flashcards
The ISSA Integrated Training Approach includes:
heavy resistance training, light resistance training, psychological techniques, therapeutic modalities, biomechanics, dietary manipulation, and nutritional supplementation.
Large muscle groups recover more
slowly than smaller muscle groups.
Fast-twitch (white) muscle fibers recover more
slowly than slow-twitch (red) muscle fibers.
Recovery from fast movements takes
longer than does the recovery from slow movements.
muscle fiber recruitment:
Recruitment pattern of muscle fibers, dependent on the intensity of activity or exercise.
serum testosterone:
principal male sex hormone and an anabolic steroid. In men, testosterone plays a key role in the development of male reproductive tissues—testis and prostate—promoting secondary sexual characteristics: inc muscle, bone mass, and body hair.
growth hormone:
A hormone secreted by the pituitary gland that affects skeletal growth rate and bodily weight gain.
motor units:
Consists of one somatic efferent (motor) neuron and all of the muscle fibers (cells) that it innervates.
anabolic hormones:
Endocrinologists have traditionally classified hormones as anabolic or catabolic, depending on which part of metabolism they stimulate. The classic anabolic hormones are the anabolic steroids, which stimulate protein synthesis and muscle growth, and insulin.
light weight and high repetitions are not optimal for stimulating muscular hypertrophy.
TRUE
slow-twitch type I muscle fibers:
Muscle fibers that help enable lower intensity and higher endurance movements such as distance running.
hypertrophy:
An increase in the cross-sectional size of a muscle in response to strength training.
fast-twitch type IIB fibers:
Muscle fiber type that contracts quickly and is used most in intensive, short-duration exercises, such as weightlifting or sprints.
neural adaptation:
A change over time in the responsiveness of the sensory system to a constant stimulus. It is usually experienced as a change in the stimulus.
Heavy Resistance Training:
Dumbbells, barbells, fluids, pressurized air, elastic devices, springs, and a host of devices designed to provide “heavy” external resistance to one’s musculoskeletal effort all constitute “resistance training.”
Maximum power will occur somewhere between 55% and 85% of the one repetition maximum (1RM). Therefore,
the training load should be somewhere between 55% and 85% to facilitate a training effect.
Utilizing (8 to10 repetitions at least 75% of 1RM) with three sets of each exercise and a maximum of one minute rest between sets will
maximize serum testosterone levels and growth hormone levels, thus allowing for successful recovery, adaptation, and muscular growth
If your client can successfully complete two or more repetitions above the desired repetition range in the last set in two consecutive workouts for any given exercise, the load should be
increased by 2% to 10% depending on your client’s current physical abilities.
Maximum power will occur somewhere between 55% and 85% of 1RM.
TRUE
If you can perform a maximum of eight repetitions using a certain weight, then that weight is approximately what percentage of your one-repetition max?
80%
High repetition resistance training (of 15 or more repetitions):
Does not innervate high threshold motor units and limits the potential for hypertrophy for type II muscle fibers
Why do new trainees typically experience a higher rate of strength gains?
Neural adaptations
Training, using roughly 6 to 12 repetitions, is most effective for achieving muscular hypertrophy.
TRUE
How much rest time is recommended between sets (three sets of 8 to 10 at 75% of the 1RM) to maximize serum testosterone levels and growth hormone levels?
No more than one minute
Training at 55% to 65% of 1RM is most effective for muscular endurance.
TRUE
Which principle states that motor units are recruited in order according to their recruitment thresholds and firing rates?
Size Principle
The two most common physiological markers of overtraining are sympathetic overtraining and parasympathetic overtraining.
TRUE
The physiological mechanisms that cause DOMS or PEMS are not completely understood, but the leading hypotheses are:
(1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.
