Chapter 10 Resistance Training: Programming and Progression
Describe 4 resistance exercise and selection methods.
1. Primary/Assisted: Primary exercises followed by assisted exercises within a target area. 2. Upper/Lower: Alternate upper and lower extremity work. 3. Functional Grouping: pulling and pushing in one session or alternating pushing/pulling. 4. Supersets or compound sets , exercises done in sequence with little or no rest between them.
What qualifications should client have before starting plyometrics?
1. Squat with 1.5 times their body weight or 5 squat reps with 60% of their body weight in 5 seconds. 2. Know how to land.
Benefits of medicine balls.
Allow powerful exercise action without stressing joint structures at the end of the movement because the resistance is released. Good for enhancing muscle power. Safety is good.
Place the plyometric drills in order from lowest to highest intensity
Jumps in place Single linear jumps Multiple linear jumps Multidirectional jumps Hops and bounds Depth jumps
Benefits of cables.
Move vertically against the force of gravity, so resistance remains constant, but have more freedom of movement, requires more work from stabilizer muscles.
Define: muscular endurance
Muscular endurance: the ability of muscle or muscle group to exert force over resistance over a sustained period of time.
Define: training volume
Training volume: the cumulative work completed in a session. Can be calculated as either a.) repetition - volume, where volume equals reps times sets; or b.) load - volume, where volume equals exercise weight-load times reps times set, sum for each muscle group or for the entire session.
What is the focus of resistance training for performance?
Training with medium resistance and fast movement speed produces the highest power output and is the most effective means for increasing muscular power. Speed is the ability to achieve high velocity and incorporates reaction time and speed of travel over a given distance. Agility is the ability to decelerate an explosive movement and re-actively couple it with acceleration, an example is a basketball player who sprints down the court, brakes, cuts to the left and jumps to make a shot. Warm ups should include specific low intensity movements that are similar to the high intensity exercises that are planned for the training session, likewise with the cool down.
Define: supersets
Two or more sequentially performed exercises that target opposing muscles.
Name two protein supplements.
Whey and casein.
How does balanced muscle training prevent overuse injuries?
Overuse injuries often occur when a muscle group is stronger than its opposing muscle group.
Define: physical capacity
Physical capacity: ability to perform work or exercise.
Describe plyometric exercise.
Plyometric exercise uses quick powerful movements and involves the stretch-shortening cycle.
Define: power
Power is both the velocity of force production and the rate of performing work. Power = force times velocity. Power = work/time. (Force = mass times acceleration, velocity = distance/time and work = force times distance.)
What are the relative respective training tempos for various types of competitive strength training? What are the types of exercises normal for these sports?
Powerlifter: slow; bench press, squat, deadlift Bodybuilder: medium; Olympic: fast; clean and jerk, snatch (more power production)
Compare the appropriate training volumes for powerlifters, competitive bodybuilders and a novice moving from preparation to action stage of behavior change.
Powerlifters: lower training volume, fewer exercises, reps and sets with heavier weight loads, try to get higher amounts of force. Bodybuilders: higher volume workouts to stimulate hypertrophy. Beginner: low volume to allow time for adaptation and accommodation to training stress and to have feeling of accomplishment.
What is the difference between primary and assisted exercises?
Primary involve multiple muscles from one or more of the larger muscle areas that span two or more joints, generally performed in a linear fashion, i.e. integrated muscle action and joint movements working in the same direction, squat, shoulder press. Assisted exercises: smaller muscle groups from more isolated areas that span one joint.
What are the primary and secondary outcomes of resistance training?
Primary: increase in muscle fiber size and contractile strength. Secondary: increased tensile strength in tendons and ligaments; increased BMD; improve sports and power production, improve health and fitness.
Bodyweight training benefits.
Progression for bodyweight exercises is increased repetitions, up until 100 seconds, then not as effective. Most practical method.
General Training Frequency Guidelines
Sessions per week: Beginner: 2 - 3 Intermediate: 3 - 4 Advanced: 4 - 7
Define: compound sets
Sets where two or more sequentially performed exercises that target the same muscle group are completed, i.e. dumbbell flys followed by chest presses.
What are the functions of muscles?
Shock absorbers and balancing agents.
How does limb length impact muscle strength performance?
Shorter limbs provide leverage advantages over longer limbs. Shorter limb arms provider shorter resistance force arms and require less muscle force to move a given resistance. (muscle force times muscle force arm = resistance force times resistance force arm).
Define: speed strength, speed power, agility and reactivity
Speed strength: ability to develop force at high velocities and relies on a person's reactive ability. Speed endurance: ability to maintain maximal velocity over an extended time period. (Both speed endurance and speed strength are important components of agility training. ) Reactive: ability to perform reactive movements such as plyometrics and agility drills. Can improve reactive ability through training that applies explosive force to specific movements. Agility: ability to handle acceleration, deceleration and balance.
Describe how external resistance may be applied for progressive strength development in phase 2 of the IFT.
Squats: holding medicine ball, elastic band under the feet, free weights, first dumbells then barbells, leg press machine. Lunges: Medical ball or dumbbells, do lunges in any direction, don't use resistance bands or barbells. Pushing: Resistance bands or cables, machine chest presses in sitting position, free weights from a supine position, medicine balls from a supine position and from a standing position by performing a chest pass. Pulling: resistance bands or cables in standing position, machine rows and pull downs from seated position, lifting dumbbells from a bent over standing position with torso parallel to floor and supported by one arm, bent over row. Medicine balls and barbells not recommended for beginners for rowing exercises as one arm is not free for torso support. Rotation: resistance bands or cables, machines, lifting medicine balls from a variety of position, can use dumbbells in movements that directly oppose gravity's line of pull.
Give an example of the use of stretch shortening in an exercise.
Squatting down immediately prior to doing a vertical jump, rather than holding a static squat position prior to jumping.
Define: periodization resistance training model (4 components)
Systematic application of overload through the preplanned variation of program components to optimize gains in strength while preventing overuse, staleness, overtraining and plateaus.
Define: tendon
Tendon: band of fibrous tissue forming the termination of a muscle and attaching the muscle to bone.
What is the muscle stretch reflex?
The body's reaction to a rapid eccentric stretch is to reflexively concentrically contract the muscle. This increases the activity in the agonist muscle and increases the muscular force production.
Why does an individuals' ability to quickly perform dynamic activity a strong determinant of his or her potential for power output?
The faster they can move, the better they can use the energy gained from the rapid eccentric stretch.
Progression in Exercise Selection and Order
Uni-planar movement machine to multiplanar movement machine. Supported machine to unsupported machine. Muscle isolation to multi-joint exercises Bilateral, fixed lever machines to unilateral, free-moving machines.
Describe why medium resistance and moderate to fast movements creates the highest power output.
Using light resistance allows quick movements. But then it creates little power due to the low strength component. If you use high resistance, have to go slower. This creates little power due to the low movement speed. The best power is achieved with medium resistance and moderate to fast movement speed.
What is the general guideline for the degree of overload?
Usually 5%.
What is a good training speed for new exercisers?
Usually 6 seconds per rep; concentric for 2 to 3 seconds, eccentric in 3 to 4 seconds, using full ROM. Keep in mind that it is the eccentric phase that triggers DOMS.
Described recommended reps and sets for speed and agility training.
Volume determined by the duration of time spent working in each of the energy systmes. 1. Stationary: 1 to 3 sets of 10 to 15 seconds. 2. Dynamic: 1 to 3 sets for 20 to 30 yards per repetition, eventually progressing to 100 yards. 3. Rest: 2 to 3 minutes, need to produce maximum power for next set.
Describe the function/purpose of the following: whey, casein, glutamine, B-alanine, caffeine, creatine, anabolic-androgenic steroid.
Whey: high quality protein that contains all of the essential amino acids, it is the liquid after milk has been curdled and stained. Casein: the source of the white color of milk, accounts for large portion of milk protein. Glutamine: research hasn't confirmed any benefits, said to increase strength, speed up recovery. B-alanine: may delay fatigue and improve muscle force and power output, acts as a pH buffer in muscle tissue. Caffeine: enhances performance, but brain adapts to chronic use, lessening its effect Creatine: provides a rapid burst of energy for about 5 to 10 seconds, naturally stored in muscle tissue in small amounts. Anabolic-androgenic steroid: improves performance by increasing muscle protein synthesis, but has harmful side effects such as aggression, death, heart problems.
What are the health related parameters to consider in developing a resistance training program?
aerobic capacity muscular endurance muscular strength flexibility body composition
Name 3 benefits of resistance training.
increase muscle tissue to counteract natural loss due to aging increase rmr reduce risk of colon cancer by increasing gastrointestinal transit speed
What are the six ways to progress the intensity of agility drills?
increase speed complexity direction resistance pre-determined v. reactive narrow the BOS
What are the two primary long term physiological adaptations to resistance training?
increased muscular strength increased muscular size
What type of resistance training often uses supersets to save time?
muscular strength training.
What are the skill related parameters to consider in developing a resistance program?
power speed agility balance coordination reactivity
What is the standard measure of muscular endurance?
the number of repetitions that can be performed with a given sub-maximal resistance. Most people can complete about 10 reps at 75% of 1RM.
List 4 agility drills.
use cone marker drills: 1. Lateral shuffles 2. Pro agility (right to left) 3. Multidirectional: hexagon and T-drills 4. Curved or cutting drills, figure 8s.
Why should the training volume be kept low during the initial stages of a resistance training program?
1. Allow for adaptation/accommodation to training stress 2. Give client satisfaction to promote adherence.
List two types of speed drills.
1. Basic arm drills, arm squeeze and rear drive 2. Basic leg drills: ABC for stride length and leg turnover, high knees, high marches, butt kicks.
What are two types of advanced training approaches to enhance muscle hypertrophy?
1. Breakdown training - train to muscle fatigue, then reduce resistance by 10 to 20% and do as many further reps as possible. 2. Assisted training: exercise to muscle fatigue, then get manual assistance from trainer on the lifting phase for 3 to 5 post fatigue reps. People are usually about 40% stronger on eccentric muscle actions. Stop when you can't do the lowering or eccentric action.
What are two aspects of training specificity that are important to incorporate into a resistance training program?
1. Exercise the appropriate muscles. 2. Use appropriate resistance-repetition protocols.
Rest intervals based on training goals.
1. Fitness: 30 to 90 seconds 2. Endurance: 30 or less 3. Hypertrophy: 30 to 90 4. Strength: 2 - 5 minutes 5. Power: 2 - 5 minutes
What are the key prerequisites to move on to performance training?
1. Foundation of strength and joint stability (joint stability and mobility) 2. adequate static and dynamic balance 3. effective core function 4. anaerobic efficient 5. athleticism (sufficient skills to perform advanced movements) 6. no contraindications to load bearing dynamic movements 7. no medical concerns that affect balance and motor skills
What are the factors to consider with respects to "needs assessment" to design a resistance training program for a client?
1. Identify physiological parameters, i.e. health related (aerobic, end., strength, flexibility, body composition; and skill related (sparcb). 2. Evaluation of the activity or sport: movement analysis, physiological analysis (energy systems; need muscular endurance, strength, power, size?); injury analysis. 3. Individual assessment: current fitness level, training history and technique, history of injury, fear, tolerance for discomfort.
What is the recommended program design for improving power?
1. Implement plyometrics. 2. Frequency: 1 to 3 plyometric sessions a week, relatively low frequency, need 48 to 72 hours to recover. 3. Intensity: progress from light to moderate to high with respect to points of contact, speed, vertical height, body weight, complexity of exercise. Most important: understand the stress placed on muscles, connective tissues and joints. 4. Reps and Sets:Volume is expressed as the number of reps and sets performed in a given workout. Reps counted as foot contact or hand contacts, number of throws or catches. 5. Progression: Jumps in place, Single linear jumps, multiple linear jumps, multidirectional jumps, hops and bounds, depth jumps
What are 5 benefits of stronger muscles?
1. Increased physical capacity. 2. Physical appearance and body composition 3. Increased RMR. 4. Prevent falls and injuries. 5. Prevent risk of degenerative diseases; Increase BMD, reduce risk of osteoporosis; Improved body composition which reduces type 2 diabetes; Lower resting blood pressure, improve blood lipid profiles, thereby reducing risk of cardiovascular disease and metabolic syndrome; Increases gastrointestinal speed; Improves low back health; Reduced pain of osteoarthritis and RA; Decrease in depression; Improved functional ability in older adults; Increased mitochondrial content and oxidative capacity of muscle tissue.
What should you teach clients about jumping and hopping?
1. Land softly on mid-foot and then roll forward to push off the ball of the foot. 2. Align hip, knees and toes. 3. Drop hips to absorb impact forces, don't lock out knees. 4. Engage core. 5. Land with trunk inclined slightly forward, head up,, chests over knees and nose over toes.
What are two types of periodization training programs?
1. Linear, consistent training protocol within each microcycle and changes the training variables after each microcycle. 2. Undulating, different training protocols during the microcycles in addition to change the training variables after each microcyle.
Layout of periodized program
1. Macrocycle: program timeframe. 2. Mesocycle: specific training goals 3. Microcycle: progressive training segments for each mesocycle
What are the benefits of power training?
1. Middle aged people who want to be involved in competitive or recreational sport activities. 2. Older people can avoid falling if have enough power and quickness. 3. Enhances weight loss by maximizing energy expenditure per unit of training time. 4. Development of lean muscle.
What assessments should be completed in phase 2 of the IFT with respect to resistance training?
1. Movement Screens: assess clients ability to control mobility through specific ranges of motion. 2. Baseline Data: for previously sedentary clients, need to compare baseline data from prior movement screens to the data collected during phase 1. 3. Make sure now to include core muscular endurance assessment. 4. Do movement training phase assessments on a monthly basis until client has mastered the 5 movements.
Recommended training volumes based on training goals.
1. Muscle fitness: Sets: 1 - 2: Reps: 8-15 2. Endurance: Sets: 2 -3: Reps: 12 or more 3. Hypertrophy: Sets 3 - 6: Reps: 6 to 12 4. Strength:: Sets: 2 - 6; Reps: 6 or less 5. Power: Sets: 3 - 5; Reps 1 - 2 single effort; 3 to 5 multiple effort.
What are the acute physiological adaptations to resistance training?
1. Nerves: Nerve impulses are transmitted by the CNS to activate motor units and muscle fibers in the prime mover muscles. 2. Contractions: These muscle fibers contract to provide the force. 3. Fuel: They use fuel sources such as creatine phosphate and glycogen for anaerobic energy production. 4. By-products: As they use the fuel, they create by products such as lactic acids. In addition, concentrations of catabolic and anabolic hormones increase. (cortisol, epinephrine, growth hormone and testosterone).
What are two methods of calculating training intensity with respect to resistance training?
1. Percentage of maximum resistance used in an exercise. 2. Effort level achieved during an exercise set; multiply reps times weightload.
What are five training principles for resistance training?
1. Specificity 2. Progression 3. Overload 4. Reversibility 5. Diminishing returns
What are the 4 phases of the IFT model and their primary purposes with respect to functional movement and resistance training?
1. Stability and Mobility: develop the stablity-mobility relationship within the kinetic chain, i.e. promote stability without compromising mobility and vice versa. 2. Movement Training: movement efficiency in the 5 basic movements, bend and lift, single leg, push, pull and rotational. 3. Load Training: muscle force production. 4. Performance: specific training for certain activities, power training.
Describe 3 approaches for phase 3 muscular strength training.
1. Traditional whole body multiple set routine. 2. Split routine - best way to increase the total training volume. 3. Supersets - train a different muscle group while the first muscle group is resting, can reduce the time for the session by half, maintain a higher metabolic response. Pair opposing movement patterns and muscle groups.
Describe two approaches to muscular endurance training.
1. Traditional: total body starting with larger muscle groups in legs, 3 sets of 12 to 16 reps for each exercise, with 1 to 2 minutes rests between sets. Takes about 90 minutes for 10 exercise program. 2. Circuit Training: less time. Uses a series of resistance exercises arrange to work different muscle groups, eliminating the need to rest between exercises. Can do 3 circuits in 50 minutes. Disadvantage is having to use lower weight loads of 40 to 60% due to the cumulative effects of fatigue. Do get some aerobic work. With circuit training, the first progression is to increase the number of circuits from 2 to 3.
What are the four categories of contractile proteins?
1. Type I, slow twitch (aerobic glycolysis and fatty acid oxidation, use for low intensity, longer duration activities. 2. Type 2, fast twitch, high glycolytic capacity, low oxidative capacity, use for rapid, powerful movements a. Type II a; intermediate fast twitch, use both aerobic and anaerobic metabolism, a combo of type 1 and 2. b. Type II x; the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest.
What questions should the trainer ask in order to create an appropriate power based training program?
1. Which movement patterns and activities are required? 2. What skills, abilities does the client lack? 3. What are the common injuries associated with the activity?
What is the standard progression rate in Phase 2 for resistance training?
5%. First increase reps and sets, then add more advanced movement training exercise and some initial external loads such as tubes. Once exercises can be done with neutral posture, stable COG, controlled movement speed, then may move on to phase 3. Generally phase 2 is 2 weeks to 2 months.
How fast does an individual lose strength after stopping resistance training?
About .5 the rate that it was attained.
How much muscle can be gained by doing a basic strength training program for 3 months?
About 3 pounds.
How do endurance and resistance training change muscle fiber composition versus more explosive anaerobic training, with respect to type 2a and type 2x fibers?
Adaptions to endurance and resistance training can create small shifts of less than 10% from type IIx to type IIA, while more explosive anaerobic training causes type IIa to function more like type IIx.
How does physical capacity decline with age?
Adults lose an average of 5 pounds of muscle per decade, or .5 pounds a year without strength training.
What are the advantages and disadvantages of circuit training?
Advantages: shorter rest intervals; increase cardiovascular work to manage weight; moderate aerobic work, save time. Disadvantages; due to the cumulative effects of fatigue due to continuous exercises, have to use a lower weight loads.
How does the tendon insertion point impact strength performance?
An individual with a tendon insertion point farther from the elbow joint axis can curl a heavier dumbbell than an individual with a tendon insertion point closer to the elbow joint. This is based on the the relation between muscle force and resistance force.
In what sports is power needed?
Any sport that requires repeated acceleration and deceleration.
Benefits of free weights
Barbells can be allow heavier weightloads. Can be leverage to favor one side and require either a fully pronated or supinated wrist position. Dumbbells require equal force application from both arms and permit various wrist positions.
Training variables for speed and agility drills
Beginner: 15 - 30 seconds, less than 7-% maximal intesnity or effort, glycolytic system) Intermediate: less than 10 seconds, greater than 90% of maximal intensity or effotr, phosphagen system Advanced: 10 to 60 seconds, greater than 75% to 90% of maximal intensityor effort, both gloycolytic and phosphagen systems.
What are general resistance training frequency guidelines?
Beginner: 2 - 3 times a week. Intermediate 3 - 4 Advanced: 4 - 7
Describe the relationship between exercise weight-load and muscular power.
Best represented by an inverted U curve. Medium resistance; moderate to fast movement speed best to develop power.
Define: body fat
Body fat: component of the body, primary function to store energy for later use.
What is the key factor for strength development?
Both volume and intensity are important factors, but training effort is the most important.
Benefits of using tubing
Cheap, space, good for pushing exercises, chest, shoulder presses and squats. Provide greater resistance as stretched.
Define: stretch-shortening cycle.
Component of plyometics, an active stretch or an eccentric contraction of a muscle followed by an immediate shortening (concentric contraction) of the same muscle.
Define: concentric, eccentric, isometric, isotonic
Concentric: isotonic muscle contraction in which the muscle develops tension and shortens when stimulated. Eccentric: isotonic muscle contraction in which the muscle lengthens against a resistance when it is stimulated, "negative work" or "negative reps". Isometric: a type of muscular contraction in which the muscle is stimulated to generate tension, but little or no joint movement occurs. Isotonic: type of muscular contraction where the muscle is stimulated to develop tension and joint movement occurs.
What four factors should a trainer consider to decide on exercise selection and order?
Consider client's experience and technique, movement and physiological demands of activity, equipment availability and time comittment.
What is the appropriate rate of progression for resistance training for muscular strength?
Double progression with 5% increase. First have to establish client's repetition range.
Unique resistance training methods for each strength goal.
Endurance: Circuits Hypertrophy: Post fatigue; breakdown and assisted training Strength: Supersets Power: Plyometrics Speed, Agility, Reactivity: Progression through speed, complexity, resistance reactivity, BOS.
What are the 5 key components of a resistance training program?
FIRST: Frequency Intensity Repetitions Sets Type of Exercise
Describe a double progressive training protocol.
First progression is to add reps, then add resistance in 5% increments. General guideline, training range of 8 to 12 reps. Most people can complete 8 reps at 80% of max and 12 reps at 70% of max. Progressively training to muscle fatigue with 70 to 80% of max resistance represents an anaerobic exercise bout that is effective for strength building.
What is the recommended program design for improving muscular strength in phase 3?
Focus on intensity, rather than increased reps/sets. 1. Frequency: higher intensity means at least 72 hours for muscle remodeling; can do total body or split routines. 2. Intensity: 70 to 90% of max, optimal is 80 to 90%. If can do exercises with near maximal load of 1 to 3 reps with more than 90% are highly effective. 3. 4 - 8 reps, usually 4 reps at 90%, 8 at 80%; 3 to 4 minutes recovery between sets of the same exercise. 4. Single set or multiple set. Start clients with one hard set after performing progressively challenging warm up sets and increase the number of stimulus sets in accordance with interest and ability. Not more than 3 or 4 stimulus sets. Standard 10 exercise workout is about 2 hours, single set can be done in about 20 - 25 minutes plus warm up for total of 45 to 50. 5. Type: Free weight and machine are preferred. Linear exercises that involve multiple muscle groups utilized in basic movements are preferred. Examples are squats, deadlifts, leg presses, step ups, lunges, bench press, include press, shoulder press, bar dips seated rows, lat pull down and pull ups. Rotary exercises for specific muscle groups can be done, but play a lesser role. Methods: Total body, splits and supersets. 6. Progression: double progressive at 5%, have to first determine client's rep range
Describe the proper movement pattern progressions for plyometrics.
Forward movements, progress to lateral, then backward, then rotational and then crossover, cutting or curving movements.
What prerequisites should a client have to start performance training?
Foundation of strength and joint integrity (joint mobility and stability) Adequate static and dynamic balance. Effective core function; Anaerobic efficiency (training of the anaerobic pathways) Athleticism (sufficient skills to perform advanced movements) No contraindications to load bearing dynamic movements. No medical concerns that affect balance and motor skills.
What is the appropriate program design for plyometrics?
Frequency: 1 to 3 per week Intensity: low to moderate to high Volume: expressed as reps and sets, reps are number of foot contacts or hand contacts,
Describe the program design for speed, reactivity and agility.
Frequency: 1 to 3. Intensity: early in training session, after warm up. Volume: expressed as the amount of time spent working in each of the energy systems Rest: need 2 to 3 minute rest periods, Progression: increase speed of movement, complexity of tasks and direction of movement, resistance, can do reactive drills, narrow the BOS. Periodization: 4 weeks, focus on force production with taper in volume and intensity in exchange for velocity.
Describe the resistance training phase 3 program for improving muscular endurance, fitness and health.
Frequency: Beginners, 1, 2 or 3 equally effective. Advanced: 3 times a week, unless they can't complete the same amount of work as in the prior session. Intensity: 60 to 70% of max resistance Reps: 12 to 16 reps, increase by 5%, reduce reps Sets: 2 to 4, with 1 to 2 minutes rest in between. Type: free weights and machines good for muscular endurance, don't have to train each muscle group independently. Total body or circuit training. Progression: Increase number of circuits; double progression at 5% increments.
What are the 6 training variables for designing an exercise program for resistance programming?
Frequency: Training frequency Type: Exercise order and selection Volume: Training volume Intensity: Training intensity Tempo: Training tempo Rest: Rest intervals
What are the appropriate rest periods for various resistance training goals?
General fitness: 30 to 90 seconds. Muscular endurance: less than 30 seconds Muscle hypertrophy: 30 to 90 seconds Muscle strength: 2 - 5 minutes Power: 2 - 5 minutes
Benefits of selectorized equipment
Good for beginners as they provide body support and predetermined movements, weightstacks move vertically to provide a consistent resistance force throughout the lifting and lowering actions. Best for trunk, knee and hips as it is difficult to isolate these joint actions with free weights.
How heavy should the resistance be in order to maximize strength development?
Heavy enough to fatigue the target muscles within the limits of the anaerobic energy system. A high effort set reduces the muscle's internal energy stores of creatine phosphate.
What is the general focus of resistance training for the development of muscle hypertrophy?
Higher training volumes and relatively brief rests between sets. Therefore lower weight loads and higher reps than muscular strength, but higher weight loads and lower reps than muscular endurance.
What are the factors that influence muscle strength and size?
Hormone levels Gender Age Muscle fiber type Muscle length Limb length Tendon insertion point
Define: hypertrophy
Hypertrophy: increased muscle size.
What are the two main long term physiological adaptations to resistance training?
Increased muscle strength and size.
What method can be used to combat the problem of diminishing returns?
Introduce new exercise which requires new neuromuscular response and motor unit activation pattern.
How do training volume and training intensity relate to each other?
Inverse relationship.
Describe the purpose/function for the following vitamins or mineral: iron, zinc, B12, riboflavin, D, calcium.
Iron: synthesis of hemoglobin and myoglobin Zinc: immune function, protein synthesis, blood formation B12: metabolism for nerve tissue, protein, fat, carbs Riboflavin: energy production, used most in times of muscle fatigue D: calcium absorption, bone growth, mineralization Calcium: blood clotting, nerve transmission, muscle stimulation, bone structure, D metabolism
Define: ligament
Ligament: strong fibrous tissue that connects one bone to another.
What happens as a result of losing muscle tissue?
Losing muscle tissue results in a decrease in resting metabolic rate (RMR). Generally this decrease in RMR is about 3% per decade.
What are the dangers in progressing intensity too quickly?
May result in DOMS, but may not actually result in stronger or larger muscles, may discourage adherence to program.
What are the general guidelines for program design for phase 2?
Motor learning is important in phase 2. Emphasize reps over intensity. Frequency: 2 to 3 times a week for beginners. Intensity: Lower, emphasize form. Reps: More with lower resistance. Sets: One set is as effective as multiple for beginners. Type: Select with respect to clients movement efficiency.
Define: motor learning and what happens in the the first few weeks of strength training?
Motor learning: the process of acquiring and learning motor skills. In the first few weeks of strength training, gains are mostly due to to motor learning.
What is the most important factor for attaining large muscle size?
Muscle length relative to bone length. People who have long muscles and shorter tendons have greater potential for muscle development.
Define: muscle pump
Muscle pump, or transient hypertrophy is caused by fluid accumlation in the spaces between the cells due to muscle contraction, quickly diminishes after exercise.
How does the stretch-shortening cycle work?
Muscles and tendons increase their elastic energy when rapidly stretched (eccentric action). When followed immediately by a concentric muscle action, the stored energy is released. The period of time between the two actions (amortization phase) should be kept short to produce the greatest amount of muscle force.
Define: muscular power
Muscular power: the product of muscular force and speed of movement.
Define: muscular strength
Muscular strength: maximum force a muscle can exert during contraction.
Define: myofibrillar hypertrophy and sarcoplasmic hypertrophy
Myofibrillar hypertrophy: increased number of myofibrils (contractile proteins within the muscle fiber); results in greater muscle contraction force Sarcoplasmic hypertrophy: increase in the muscle cell sarcoplasm that surrounds the myofibril, but is not directly involved in the contractile process; increases the size of the muscle.
What is the appropriate rate of progression for muscle hypertrophy training?
Need to assess in accordance with the exercise volume performed by the target muscle group. Average 10 -12 reps, check increase in muscle mass and circumference measurements. Usually a plateau is from over training rather than under training. If this occurs, take more recovery time between sessions for the same muscle groups.
What is the standard measure of muscular strength?
One repetition maximum: the highest resistance that can be moved through the full ROM at a controlled movement speed. 1 RM.
What is the recommended program design for development of muscular hypertrophy?
Overall description: high training volume, relatively brief rests between sets. 1. Frequency: high volume workouts with several sets of many exercises for each major muscle group. Usually use split routines, give muscle group 72 hours of rest afterwards 2. Intensity: 70 - 80% of max. 3. Reps: 8 - 12 4. Sets: more sets than people who are looking to build fitness, endurance or strength. First bodybuilders may do 4 different exercises for each muscle group. Second, bodybuilders may perform 3 to 4 sets of each exercise. Therefore, each muscle group be trained for 12 to 16 sets of 12 reps with 75% of max resistance. This is a high volume training protocol effective for increasing muscle size. Given the large number of exercises performed for each body part, 3 to 4 sets of each exercise is the general recommendation. 5. Type: Use both free weights and machines, but also attempt to isolate each muscle to intensify the training stimulus and enhance the hypertrophy response. Often, body builders use cables for muscle isolation and intensification. Functional muscle grouping workouts. Use post-fatigue; breakdown and assisted training. 6. Progression: Double progression not recommended, consider exercise volume performed by the targeted muscle group; look at size of muscles.
