EP Test 4 Ch 16

The basic movement patterns that mimic ADLs and are commonly referred to as

"functional."

Compound sets can be further subdivided into:

-Tri-sets: three exercises are performed in a sequence, each targeting the same muscle group. - Quad sets: four exercises are performed in a sequence, each targeting the same muscle group.

Two basic methods for organizing the training variables into structured, periodized programs:

1. A linear progression of changing intensity and volume over time 2. A more frequently changing method of alternating volume and intensity in a non-linear, or undulating, manner

Adding muscle mass can increase resting metabolism by _____, which can translate to an additional ______ calories a day or the loss of ______ lbs. over the period of a year.

7% 100 10.5

defined as a group of repetitions completed before taking a rest interval.

A set

Principles of Exercise Training:

A thorough health-risk and needs assessment to identify the current health status and any special needs Adequate frequency and intensity of exercise consistent with the individual's health status, training experience, current fitness level, and desired goals Appropriate exercise selection and sequencing relevant to desired goals Appropriate intensity and volume to stimulate desired muscular adaptations Sufficient periods of recovery Adequate periods of rest between sessions to allow for the necessary adaptation

are isolation- or single-joint exercises (e.g., biceps curls, triceps extensions) that are often used to compliment compound movements in a training session. These movements are generally less challenging in terms of complexity, so they should follow compound movements to ensure that good technique and effectiveness of the compound are maintained.

Assistant exercises

muscle loss

Atrophy—

Nonlinear (Undulating) Periodization

Based on the concept that improved muscle strength can occur as the result of more frequent variations in load (intensity) and volume compared to traditional linear models This model changes the training variables on a week-to-week, day-to-day (between sessions), or between- or within-exercise basis. Also referred to as "muscle confusion," this method allows individuals to train and prepare for multiple events throughout a year (multiple peaks).

Create a time-efficient and effective method of targeting multiple muscle groups, generally executed in isolation to achieve health benefits, increased calorie burn, and muscle conditioning with some simultaneous cardiovascular improvements.

Circuit training

when a set of repetitions for each exercise targeting different muscle groups is completed in succession with little to no rest interval between each exercise before completing the second set of a particular exercise. A.K.A. a vertical-loading program

Circuit training

also known as vertical loading, involves organizing multiple exercises into a sequence with shorter or no recovery intervals between each station.

Circuit training,

Should be performed early in the training session (after a thorough warm-up) when muscles are not fatigued and concentration levels are higher

Compound exercises

involve exercises or movements where one or more joints and several muscles or muscle groups are trained simultaneously.

Compound exercises

involve completion of two exercises emphasizing the same muscle groups before taking a rest interval (e.g., one set of bodyweight pull-ups followed immediately by one set of lat pulldowns for the back).

Compound sets

each of the three phases of the muscle action within the repetition:

Concentric Transition Eccentric

General Considerations for Long-term Programs

Distinct training cycles, each with specific training objectives that progress the training overload, may also include periods of lighter intensity (offloads) to ensure additional recovery when needed. Macrocycles, mesocycles, and microcycles are three specific training cycles that are considered when designing a program.

associated with Delayed Onset Muscle Soreness (DOMS).

Eccentric training is

Aesthetics and Body Composition

For most people, participation in a resistance training program is driven by the desire to improve aesthetics, which in turn can drive self-esteem and a sense of self-worth. Older generations focus more on health and functional benefits and less on weight loss and aesthetics.

Components and Variables of Exercise Program Design Variables:

Gender Age Training experience Genetics Rest Nutrition Hydration Emotional and physical stressors

model for periodization, the theory of structuring a training program based on the stress-stimulus response

General Adaptation Syndrome (GAS)—

Three different types of recovery:

Immediate recovery—the time interval between individual repetitions within one working set Short-term recovery—the rest interval between sets of the same exercise Long-term recovery—the time period between individual training sessions

The purpose of resistance training:

Improve strength Maximize muscle hypertrophy Improve the functionality of human skeletal muscle Increase bone mineral density

Additional benefits associated with resistance training include:

Increased bone mineral density Improved blood lipid profiles Mitochondrial density Oxidative capacity Lowered blood pressure Improved glucose tolerance Management or reduction in the risk of developing type II diabetes Emotional and cognitive benefits such as reduced risk for depression Ability to perform activities of daily living (ADLs) Management or reduction of pain associated with arthritis or osteoarthritis

refers to the specific amount of resistance or the amount of external load applied to the muscles and is commonly expressed as a percentage of the one-repetition maximum (%1RM).

Intensity

For bodybuilders focused on achieving high levels of muscle size and definition, this is still perhaps the most effective and preferred approach to selecting and ordering resistance training exercises. Allows sufficient recovery and adaptation of the exercised muscles or body segment to elicit maximum hypertrophy

Isolation exercises

generally focus on select muscles at or around a joint (e.g., biceps curls, lateral raises).

Isolation exercises

DOMS can be controlled by:

Limiting initial muscle action to emphasize more concentric and isometric contractions Starting training at lower intensities and introducing higher levels of intensity gradually Control exercise volume—determined by the total amount of time spent performing eccentric contractions. This implies reducing the number of sets and repetitions as well as the time spent contracting eccentrically. Initially limiting eccentric muscle lengthening Implementing post-exercise stretching and cool-downs Proper nutrition to manage electrolytes and glycogen before and after exertion

involves systematically modifying intensity and volume into distinct training stages, where each stage is structured to gradually increase the exercise challenge by increasing load while simultaneously decreasing volume.

Linear periodization

emphasizes increased force production by the muscle, requiring greater recruitment of motor units.

Load training

generally aims to improve muscular strength.

Load training

what type of shortening is power lifting

Power lifting is concentric shortening

involves the use of near maximal or sub-maximal loads that are moved at the highest attainable velocity.

Power training

designed to pre-fatigue assistant muscles (synergists) and place more emphasis on the prime mover (e.g., triceps extensions performed before a barbell bench press fatigue the triceps, shifting more emphasis on the larger pectoralis major muscles).

Pre-exhaustive sets are

define the consecutive number of times an exercise movement is performed before taking a rest interval and includes the eccentric (lengthening) and concentric (shortening) phases of the muscle action.

Repetitions (reps)

loss of muscle mass associated with aging

Sarcopenia—

Strength Training Equipment Options

Selectorized weight-stack machines Plate-loaded machines Cable column machines Barbells Dumbbells Elastic tubing Suspension trainers Body weight Sand-bags Slosh pipes or water-filled Weighted sleds Kettle Heavy ropes Chains Weighted vests ViPR Vibration plates

Volume can be measured several ways:

Sets × repetitions Sets × repetitions x tempo Sets × repetitions × weight lifted

involves completing two exercises targeting opposing muscle groups. The exercises are performed in sequence before taking a rest interval (e.g., one set of seated back rows followed immediately by one set of barbell chest presses).

Supersetting

refers to the speed of movement in completing one repetition and is generally represented by the time spent in each of the three phases of the muscle action within the repetition

Tempo or time under tension (TUT)

Exercise Selection and Sequencing

There are a variety of resistance exercises to select from, but the challenge lies with how to organize them in a manner that creates an efficient, yet safe method of overload that stimulates adaptation. Free weight versus machine-based Machine-based exercises are better for beginners

involves the use of submaximal or lighter loads until a defined end-point or momentary muscle fatigue is achieved.

Volume training

Types of Strength Training

Volume training Load training Power training

On average, humans can lose

five pounds (2.3 kg) of muscle mass per decade during adulthood.

Compound movements generally involve a

greater degree of difficulty due to the need for multiple muscle action to move and stabilize joints.

Muscle-strengthening activities involve the

major muscle groups of the body and should be performed at least 2 days a week.

The addition of muscle mass to the body translates to an increased

metabolism (resting metabolism) and more calories expended throughout the day.

Volume training builds both

muscular endurance and hypertrophy.

Intensity determines the

number of reps that can be completed as these two variables are inversely related.

Key reasons for this loss include

reduced anabolic hormone levels (e.g., human growth hormone, testosterone) and an overall decrease in the volume and intensity of training.

The ability to perform lifestyle, work, or sporting activities can be improved with the appropriate application of

resistance training.