Exercise Prescription of Resistance Training
For novices, ____-____% of 1RM, performed ___-____ repetitions are recommended to improve muscular fitness
-60-70 -8-12
To improve muscular strength, mass, and some extent endurance, what should be done?
-8-12 reps per set at 60-80% of person's 1RM
When determining order o exercise, there should be a balance between?
-Agonist/antagonist -Left/right -Upper/lower
What are different examples of Super sets?
-Bench press/Bent over row -Shoulder press/lat pulldown -Leg extension/leg curl
What are examples of Single-joint exercises?
-Biceps curls -Triceps extensions -Leg extensions -Hamstring curls
What are examples of Multi-joint or Compound exercises?
-Chest press -Shoulder press -Pulldowns -Rows -Leg press -Squat -Deadlift
What are some theories for DOMS?
-Connective tissue damage -Skeletal muscle damage -Armstrong's model
Proper techniques employ?
-Correct form -Controlled movement -Full ROM -Concentric and eccentric muscle actions
What are the disadvantages of Isokinetic Training?
-Costly isokinetic dynamometers -Little hypertrophy
How can exercises be varied to be different such as a Pyramid Scheme?
-Different exercises each set per muscle group -Compound sets -Supersets
_____________ should occur during the _______________ phase, and _______________ should occur during the ______________ phase
-Exhalation, concentric -Inhalation, eccentric
What are different types of resistance equipment that may be utilized?
-Free weights -Machines -Resistance bands -TRX -Medicine balls
Strength focuses on _______ ____________ and ______ ________________
-High intensity -Low repetitions
If the objective is to improve muscular endurance rather than strength and mass, what may be changed?
-Higher number of repetitions, perhaps 15-25 per set -Shorter rest intervals -Fewer sets, like 1-2 per muscle group
What are the steps for developing a Resistance Training Program?
-Identify goal -Determine program type -Identify muscle weaknesses -Select appropriate exercises -Order exercises -Use goals to determine sets, reps, and load -Set guidelines for progressive overload
What are the results of bone morphology due to resistance training?
-Increased BMD -Decreased risk of osteoporosis -Achieve highest possible peak bone mass
What neural adaptations take place due to Resistance Training?
-Increased activation and recruitment of motor units -Decreased cortical inhibition
Muscle hypertrophy is due to?
-Increased contractile proteins -Number and size of myofibrils -Increased protein synthesis -Increased myogenic satellite cell proliferation
When dealing with the adaptations in motor units due to resistance training, what specifically increases to make this adaptation possible?
-Increased neurotransmitters -Increased postsynaptic receptors
What are advantages of Isokinetic Training?
-Increases strength, power, endurance -Accommodating resistance -Controlled speed -Minimal soreness
_____________ is inversely related to ______________
-Intensity -Repetitions
Endurance focuses on ______ ______________ and ______ _________________
-Low intensity -High reps
____________ _____________ should be used for previously untrained individuals for the first ___-____ weeks
-Machine exercises -4-6
How can Isotonic training be accomplished?
-Machines -Free weights -Body weight
What is the purpose of Functional Training Programs?
-Makes ADLs easier, safer and more efficient -Improved sport performance
What is the goal of Periodization?
-Maximize response of neuromuscular system -Minimize overtraining and injury
What are the advantages of Isometric (Static) Training?
-Minimal or no equipment -Can be performed anywhere -Can exercise while immobilized
_________-_________ ________________ affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for ______ ___________
-Multi-joint -All adults
Resistance training should focus on?
-Multi-joint or compound exercises -Single-joint exercises targeting major muscle groups -Exercises that affect core muscles
How is the Principle of Specificity applied to Resistance Training Programs?
-Muscle group -Type of muscle action -Training intensity
What compounds see increased activity due to resistance training? Decreased activity?
-Myosin ATPase and creatine phosphokinase have minor increases -Hexokinase, myofibrillar ATPase and citrate synthase have decreases
Optimal sets for muscular strength for novices and intermediate as well as advanced lifters are?
-Novice and intermediate: 3-4 sets per muscle group -Advanced: 8 sets per muscle group
What are the best ways to prevent and treatment of muscle soreness?
-Nutritional -Pharmacological -Manual (massage) -Neuromuscular -Whole-body vibration -Pre-exercise eccentric muscle action -Cold water immersion
What are the different ways to quantify intensity?
-Percentage of 1-RM -Repetition maximum -Omni-resistance RPE
What are different things to incorporate in the improvement or maintenance phase of a Resistance Training program?
-Perform core exercises on unstable surfaces -Whole-body vibration training -Kettlebell exercises -High-intensity or extreme conditioning for variety
Each set should be performed with?
-Proper form -To the point of muscle fatigue but not failure
For those who are older or very deconditioned, resistance training programs should have more ____________ at a _______ ________ to ________ intensity of 40-50% of 1-RM or RPE of 5-6 assuming the individual has the capacity to perform proper lifting technique
-Repetitions -Very light, light
_______________ _______________ is more beneficial for bone health than __________-_______________ ______________ _____________
-Resistance training -Weight-bearing aerobic activities
_________ _____ per exercise will significantly improve muscular strength, particularly among ____________
-Single sets -Novices
What are the four types of exercises used within Functional Training Programs?
-Spinal stabilization -Proprioception and balance -Resistance -Flexibility
What are the components of Muscular Fitness?
-Strength -Hypertrophy -Power -Endurance
What are the disadvantages of Isometric Training?
-Strength gains limited to joint angle trained -Little hypertrophy
What are different anabolic hormones that aid in Hypertrophy?
-Testosterone -GH -IGF
How is the Progression Principle applied to Resistance Training Programs?
-Volume -Gradual increase -Intensity -Alter speeds -Vary rest
How can stimulus be manipulated through Periodization?
-Volume -Intensity -Type of action -Frequency
What are different unstable surfaces that can be used for resistance exercise?
-Wobble cushions -BOSU -Stability ball
How long should rest be when Hypertrophy is the goal?
1-3 mins, or 2-3 for beginner
What is a Microcycle?
1-4 weeks
What are the protein needs for someone trying to gain mass?
1.6-1.8 g/kg vs. the typical 0.8g/kg
For novice trainers, each major muscle group should be trained at least _______ days per week
2 days
What is a generally accepted frequency for the general population?
2-3 days per week, nonconsecutive
What is a Mesocycle?
3-4 months
How long should rest be when Muscular Strength/Power is the goal?
3-5 mins
What is a generally accepted frequency for Advanced lifters?
4-6 days per week
How long should rest periods be when separating the exercise training sessions for the same muscle group?
48 hours
What are the intensity recommendations for a Novice?
60-70% of 1RM
What are the Intensity Recommendations for an Intermediate lifter?
70-80% of 1RM
What are the Intensity Recommendations for an Advanced Lifter?
80-100% of 1RM
What is a Macrocycle?
9-12 months
How is Overload Principle applied to Resistance Training programs?
AT LEAST 60% of 1RM or more to push client barring that they can tolerate it
What is Core Stability?
Ability to maintain ideal alignment of the neck-spine-scapulae-pelvis
What are Super sets?
Agonist and antagonist back-to-back without rest
What is Hypertrophy?
An increase in the size of a muscle
The core refers to?
Any muscle attached to the spinal column or pelvis
For untrained individuals, resistance training programs should start with?
Basic design to establish foundational strength for 4-6 weeks
Technique is an emphasis for?
Beginners
What is Tabata?
Breaks a workout down into clearly defined intervals, typically 20 seconds of maximal exercise followed by 10 seconds of rest
Resistance training is known to increase _____________________
Catecholamines
What is Circuit Resistance Training?
Combination of strength, muscular endurance, and cardio -Typically done in 10-15 stations that may be repeated -Roughly 30 seconds per station, with 15-20 seconds of rest between stations
As muscles adapt, how should the program be adjusted?
Continue overload for further progression, which will increase strength and mass by increasing resistance, number of sets, or frequency of training
What two supplements may be used to increase lean mass?
Creatine and HMB
Eccentric training leads to an increased risk for?
DOMS
What is Reverse Linear Periodization?
Decrease intensity as volume increases
What is DOMS?
Delayed onset muscle soreness which last 24-48 hours after exercise and is typically worse after 48 hours and is due to eccentric muscle contraction
Isotonic training is done by performing ______________ and _______________ movements
Eccentric/concentric
Training core stability and using unstable surfaces develops muscular ____________ more than strength or power
Endurance
Avoiding the Valsalva maneuver results in avoiding?
Excessive elevation of BP
Variation increases _____________ _____________
Exercise adherence
True or False: One single theory or mechanism explains DOMS
False
True or False: Older adults cannot gain muscle mass
False, it just takes time
Aged individuals can safely perform ______-___________ muscular contractions, or repetitions that optimally develop muscular power
Fast-velocity
Power is the product of?
Force and velocity
_______ sets per muscle group is more effective than _______ sets
Four, two
For experienced exercisers, ______________ is secondary to training _____________
Frequency, volume
Progressive overload is?
Gradual increase of stress placed on body
Using strength and endurance for general training, what is the focus?
Health/fitness outcome for young and middle-aged adults
Creatine is known to improve?
High intensity efforts typically less than 30 seconds
Eccentric training trains with __________ _________ and _____________
Higher forces, velocities
What are examples of Isometric Training?
Holding a contraction without any movement, such as a plank or wall sit
Point of failure induces the likelihood of?
Injury and debilitating residual muscle soreness
For experienced exercisers, a wide range of ________________ and ______________ are effective dependent upon the specific muscular fitness goals
Intensities, repetitions
Acute muscle sorenessis due to?
Ischemia and accumulation of metabolic waste
What is another term for Dynamic Constant External Resistance Training?
Isotonic
When discussing order of exercises, ________ muscles should come before ___________
Large, smaller
Isotonic training is especially good for ______________ ______________ _________
Larger muscle groups
How long should rest be when Muscular Endurance is the goal?
Less than 1 min
What are the Intensity Recommendations for Muscular Endurance?
Less than 50% of 1RM
Whey protein richest source of BCAAs?
Leucine
Resistance training is know to improve the size and strength of _______________ and ______________
Ligaments, tendons
What is Strength?
Maximal amount of force that can be generated during a specific movement
Relative increases in fiber size are similar for _____ and ________, when the training stimulus is the same
Men, women
What is Hydroxy Methylbutyrate (HMB)?
Metabolite of leucine
What is Undulating Periodization?
Microcycle is shorter, stimulus changes frequently
What are Compound Sets?
Movements that involve multiple joints and work multiple muscles or muscle groups simultaneously
What components of Muscular Fitness are the foundation of general training?
Muscular Strength and Endurance
_____________ ____________ declines rapidly with age
Muscular fitness
Older and very deconditioned individuals are susceptible to?
Musculotendinous injury
__________ ____________ are significant in age-related strength loss
Neural factors
What population may benefit from Power training?
Older adults
Single-joint and core exercises may also be included in a resistance training program, typically after?
Performing multi-joint exercises for that particular muscle group
Insufficient __________ has been associated with a greater risk for accidental falls among older adults
Power
Muscular ___________ should be equally emphasized
Power
Eccentric training may __________ training time
Reduce
Improvements seen in bone morphology are ______-____________
Site-specific
What does Periodization do?
Systematically varies intensity and volume
What is Local Muscular Endurance?
The ability of muscle groups involved in a movement to sustain exercise
What is Power?
The rate of performing work
Single sets are acceptable initially for the first _____ months
Two