Muscular Fitness Programming

General adaptation syndrome (GAS)

1930s, Dr. Hans Selye, explains the physiological response to an imposed stress such as the overload applied to muscles during resistance training. Contains 3 stages: alarm, resistance, and exhaustion.

Super-set

2 exercises, each targeting antagonistic muscle groups, performed with minimal rest between sets. Time efficient option and encourage balanced training for opposing muscle groups. Can also involve multiple-joint exercise paired with a single-joint exercise targeting an antagonistic muscle.

Muscular Strength

Ability of a muscle group or group of muscles to exert maximal force against an external resistance. 1-RM

Muscular Endurance

Ability of a muscle or group of muscles to exert repeated or continuous submaximal force without undue fatigue. Measured in terms of number of repetitions performed against a designated workload.

Super-Compensation Cycle

Alarm and resistance stages - in response to alarm, participant's strength temporarily decreases below the initial baseline, then, during the resistance stage, the muscles adapt and the strength increases back to the initial baseline and the _______ to establish a new baseline of enhanced strength. It is at the peak of this ______ (> or = 48 hours) that the next training session should be performed.

Delayed Onset Muscle Soreness (DOMS)

Begins 24 hours after a session of resistance training and peaks about 48-72 hours post-exercise. Most accepted theory of why is structural damage inflicted upon the muscle and connective tissue.

Alarm Stage

Body's initial response to the physical stress imposed by the resistance training exercise - flight or fight response. Elevation in cardiovascular activity, mobilization of energy substrates, muscle fatigue, temporary decrease in strength, muscle stiffness, and delayed onset muscle soreness.

Tri-set

Characterized by 3 consecutive exercises targeting the same body part, each involving different movement patterns.

Nonlinear periodization

Characterized by more frequent changes in training intensity and volume, often from one workout session to the next.

Mesocycle

Component of macrocycle that may last from several weeks to months and is focused on a specific training goal (endurance, strength, power)

Compound-set

Consists of 2 exercises performed with minimal rest between sets with a difference exercise targeting the same muscle group is selected for each set. Provide greater overload stimulus to the targeted muscle group and may be more appropriate for intermediate or advanced exercisers.

Circuit Training

Consists of a series of several exercises that are performed with minimal rest between exercises.

Open kinetic chain

Exercised are those during which the distal end (hand/foot) of the targeted body segment is 'open' to freely move through space. Leg extension machine, dumbbell bicep curl, chest press.

Closed kinetic chain

Exercised during which the distal end (hand/foot) of the working body segment is in a fixed position and remains in constant contact with an immovable surface, typically the ground. Involve multiple body segments and joints. Barbell squat - feet are in contact with the ground and knee is flexed while creating movement at the ankle and hip.

Resistance Stage

Exerciser experiences several physiologic, physical, and perhaps even psychologic adaptations to the stress. These adaptations prepare the individual for future exposures to similar stresses and effectively lead to increased stress performance.

Exhaustion Stage

Extended periods of fatigue, decreased performance, lack of motivation, and possible injury.

Acute training variables

Factors such as number of sets, tempo, length of rest periods, frequency of training, range of motion, and the choice of exercise.

Normal

Guidelines for Resistance Training: Breathing - Maintain a ____ breathing pattern throughout the exercise.

Exhale, inhale

Guidelines for Resistance Training: Breathing - _____ during the concentric phase and ___ during the eccentric phase.

overload

Guidelines for Resistance Training: Progression - As muscles adapt to a resistance training program, participant should continue to progressively ____ the target muscles by gradually increasing resistance, repetitions, number of sets, or frequency of training.

Higher, lower

Guidelines for Resistance Training: Exercise Order - Recommended that ___ intensity exercises before ___ intensity exercises.

Multiple, single

Guidelines for Resistance Training: Exercise Order - Recommended that ___ joint exercises before _____ joint exercises.

Larger, smaller

Guidelines for Resistance Training: Exercise Order - Recommended that ___ muscle group exercises are performed before ___ muscle group exercises.

Rotation

Guidelines for Resistance Training: Exercise Order - _____ of upper and lower body or agonist and antagonist.

2-3

Guidelines for Resistance Training: Frequency - Each major muscle group should be trained ___ days per week.

> or = 80

Guidelines for Resistance Training: Intensity - _____% of 1-RM for experienced exercisers to improve strength

60-70

Guidelines for Resistance Training: Intensity - _____% of 1-RM for novice to intermediate exercisers to improve strength

40-50

Guidelines for Resistance Training: Intensity - _____% of 1-RM for older individuals beginning exerciser to improve strength

40-50

Guidelines for Resistance Training: Intensity - _____% of 1-RM may be beneficial to improve strength in sedentary individuals beginning a resistance training program.

<50

Guidelines for Resistance Training: Intensity - _____% of 1-RM to improve muscular endurance.

> or = 48 hours

Guidelines for Resistance Training: Recovery - A rest of _____ between sessions for any single muscle group is recommended.

2-3

Guidelines for Resistance Training: Recovery - Rest intervals of ___ minutes between each set of repetitions are effective.

single

Guidelines for Resistance Training: Repetitions - A ___ set of resistance exercise for each major muscle group can be effective, especially among older and novice exercisers.

< or = 2

Guidelines for Resistance Training: Repetitions - ___ are effective in improving muscular endurance.

10-15

Guidelines for Resistance Training: Repetitions - ___ are effective in improving strength in middle-aged and older individuals starting an exercise program.

15-25

Guidelines for Resistance Training: Repetitions - ___ are recommended to improve muscular endurance.

8-12

Guidelines for Resistance Training: Repetitions - ___ are recommended to improve strength and power in most adults.

2-4

Guidelines for Resistance Training: Sets - ____ are recommended for most adults to improve strength and power.

All

Guidelines for Resistance Training: Technique - __ individuals should perform resistance training using correct form and technique. Proper resistance exercise techniques utilize controlled and deliberate movements performed through a full range of motion.

Slow-moderate

Guidelines for Resistance Training: Tempo - It is recommended that resistance exercises are performed in a ________ speed in a controlled and deliberate manner.

1-2

Guidelines for Resistance Training: Tempo - Moderate may be defined as __ second count for both the concentric and eccentric phase.

2, 4

Guidelines for Resistance Training: Tempo - Slow may be defined as a concentric phase of __ seconds and an eccentric phase of __ seconds.

Not Specified

Guidelines for Resistance Training: Time - ____ duration of resistance training has been identified as effective.

Multiple

Guidelines for Resistance Training: Type - ____ exercised affecting more than one muscle group and target agonist and antagonist muscle groups and a variety of resistance training modalities (free weights, resistance machines, and body weight)

Valsalva maneuver

Holding one's breath while attempting to forcibly exhale against a closed glottis, thus preventing the air to escape from the lungs- dangerous for those with cardiovascular disease or underlying hypertension.

Strength

Low number of repetitions(1-5) can be performed against a heavy resistance (85-100%).

Linear periodization

Often used by individual and team sport athletes for the purpose of achieving peak performance, corresponding to the competitive season or an important event. Increases training intensity as the corresponding training volume decreases. Early training emphasize general physical conditioning then later phases seek to develop sport-specific adaptations.

Muscular strength

Once the participant has demonstrated the ability to maintain postural alignment both static and dynamic exercises, they may be progressed to exercises focused on the development of ____.

Fitness-fatigue model

Performance is optimal when training strategies are focused on maximizing the training effect (fitness) while minimizing fatigue.

Periodization

Planned and systematic changes in the acute program variables with primary goals to maximize the training effect to promote optimal fitness performance, and to manage fatigue to prevent training plateaus and overtraining.

Endurance

Relatively high number of repetitions (>15) can be performed when a lighter resistance (55-65% of 1RM) is selected.

Microcycle

Represent 1 week blocks of training or even individual workout sessions.

Macrocycle

Represents the entire training period, often ranging from 6 months to 1 year or longer.

Stability

Resistance Training Progression Strategies: ___ overload is progressed by increasing the degree of instability during the exercise.

Strength

Resistance Training Progression Strategies: ___ overload is progressed by increasing the external resistance to be lifted.

Endurance

Resistance Training Progression Strategies: ___ overload is progressed by increasing the number of repetitions performed.

Elastic

Resistance products includes tubes and bands, which provide an external force through their property of elastic recoil.

Isometric

Resistance training includes exercises during which muscular force is exerted against a resistance, but no movement or change in the muscle's length occurs. Often used when movement of a body part causes joint pain. Concerns include: strength gains are highly specific to the join angle of exercise and exaggerated rise in blood pressure, and exercises are accompanied by Valsalva maneuver.

Isotonic

Resistance training involves both a concentric (shortening) and eccentric (lengthening) phase of muscle action (contraction) performed against a fixed workload. Most common type. Equipment includes free weights, plate-loaded equipment.

Isokinetic

Resistance training involves dynamic muscle contractions during which the speed of movement is controlled at a constant angular velocity, regardless of the amount of effort exerted by the user. Equipment for this is uncommon and is more likely to be used for research.

Overtraining syndrome

Signs and Symptoms include: Prolonged fatigue, Increased susceptibility to illness, Decrease in performance, Disturbed sleep, Elevated resting and submaximal HR, Loss of motivation, Change in appetite, Decreased mental concentration and focus, Unexplained weight loss, Mood disturbances.

Postural Stability

The initial stage of resistance training program should place an emphasis on activating and conditioning muscles that function to stabilize postural alignment and joint position, also known as ______.

Pyramid training

Used typically by power lifters to develop strength and power specific to the bench press, dead lift, and squat. Involves multiple sets of a specific exercise. 10-12 reps at 70-75% 1-RM, 6-8 reps at 80-85% 1-RM, 3-5 reps at 85-90% at 1-RM, and 1-3 reps at 95-100% 1-RM.