Resistance Training: Programming and Progressions

What is an example of agility and speed represented by a basketball player?

A basketball player who sprints down the court at a high velocity (speed), quickly breaks (decelerates) and cuts to the left and jumps (accelerates) to make the shot.

When is more recovery time needed between successive exercise sessions>

As a client becomes more advanced and train at higher effort levels.

How is male and female muscle tissue essentially the same with respect to strength production?

As each square centimeter of cross sectional area is capable of developing 1 to 2 kilograms of contractile force.

What is resistance training defined as?

As the application of an external load to linear, isolated, total body, and functional movements.

What are the training tips for head position during speed drills?

Assume a relaxed, neutral position/

What are the intensity guidelines for muscle hypertrophy?

1. 70% to 80% of maximal resistance. 2. Due to the overlapping intensities, it should not be a surprise that muscle hypertrophy training is associated with both increased muscular strength and endurance. 3. Using moderate training loads that can be performed for a moderate number of repetitions with little rest between successive exercise sets. 4. Training with approximately 75% of max resistance is highly effective for enhancing muscle hypertrophy.

What was the average increase in resting metabolism for three days after an intense resistance workout in untrained individuals? What was the average percent improvement in trained individuals?

1. 9% increase (untrained) 2. 8% increased (trained)

What is maximal strength a measure of? How is typically assessed?

1. A measure of the maximal force that can be produced by one or more muscle groups, 2. And is typically assessed by the one RM weight load in an exercise (leg press or bench press)

What does casein exist in? What are this compounds physical characteristics? What does this compound allow the protein to provide?

1. A micelle 2. A compound similar to a soap sud that has a hydrophobic outside and a hydrophilic inside. 3. A sustained slow release of amino acids into the bloodstream, sometimes lasting for hours.

What is dehydroepiandrosterone (DHEA) What are the claims behind this supplement? What does research consistently demonstrate regarding this supplement?

1. A precursor to testosterone. 2. Promotes: -Youthfullness -Virility +( the quality of having strength, energy, and a strong sex drive; manliness.) -Enhanced strength 3. It doe snot affect strength, lean body mass, or athletic performance.

What is the rate that a client would lose strength once he or she stops performing resistance training? Give an example.

1. About one half the rate that it was gained. 2. If an individual increased his or her leg press strength by 50% over a 10 week training period, he or she would lose half of that strength gain after 10 weeks and all of his or her strength gain after 20 weeks of training.

What components are involved in agility training? What does it require the client to control?

1. Acceleration 2. Deceleration 3. Balance -Requires the client to control the center of mass over the base of support while rapidly changing body position.

Specifically, what must clients be proficient at regarding the prerequisites of performance training?

1. Acceleration 2. Deceleration 3. Stabilization During powerful movements required for performance training.

To a nerve cell, what does caffeine resemble? What is this chemical structure's function?

1. Adenosine 2. A molecule that slows down the nervous system, dilates the blood vessels, and allows sleep.

What causes progressive decreases in lean mass?

1. Aging 2. Lack of training

What does the six second represent regarding new exercisers? What should a trainer emphasize regarding range of motion?

1. An excellent introductory training speed for new exercisers. 2. The performance of all exercises through a full range of motion.

Given the ballistic nature of plyometrics training, what components are required to avoid injury?

1. Appropriate strength 2. Flexibility 3. Postural mechanics

What is the dosage amount to attain the potential ergogenic aid of caffeine according to research?

1. Around 400 to 600 milligrams. 2. Benefits have been seen at doses as low as 250 milligrams.

What are the training tips for leg action during speed drills?

1. At toe off, kick upwardly explosively and directly under the buttocks while simultaneously driving the knee forward and upward until the thigh is parallel to the ground 2. The foot then swings below the knee moving to a fully extended knee position while maintaining a dorsiflexed ankle position.

To prevent unnecessary increased in blood pressure, what should older adults avoid?

1. Avoid holding their breath. 2. Avoid holding a resistance in a static position (isometric contraction)

What are the general training frequency guidelines for beginner, intermediate, and advanced exercisers?

1. Beginner: 2-3 sessions per week. 2. Intermediate: 3-4 sessions per week. 3. Advanced: 4-7 sessions per week.

What is the most practical resistance to use?

1. Body-weight 2. Body-weight exercises are progressed through increasing the number of repetitions rather than adding resistance.

What is vitamin D necessary for?

1. Calcium absorption 2. Bone growth 3. Mineralization

What is the difference in drills being pre-determined vs reactive?

1. Drills can be pre-determined (the client is informed of the expected task) 2. Drills can be reactive (the client reacts to unexpected verbal or visual cues)

What type of external loads can be applied when performing squats with resistance training?

1. Hold a medicine ball while doing squats. 2. Placing an elastic band under the feet and holding each end while performing squats. 3. Free weights, beginning with dumbbells and progressing to barbells squats when the legs can handle more resistance than the hands can hold.

What external loads can be used when performing lunges with resistance training? What is not recommended?

1. Holding a medicine ball or dumbbells. 2. Using resistance bands and barbells are NOT recommended for lunge movements.

What is zinc important for? How is it lost in the body?

1. Immune function 2. Protein synthesis 3. Blood formation A. Following strenuous exercise, especially in hot, humid environments.

What are the benefits of health and fitness regarding regular strength training in children?

1. Improved cardiovascular risk profile 2. Better body composition 3. Weight control 4. Stronger bones 5. More proficient motor skill performance 6. reduced injury risk 7. Positive psychological outcomes.

What are the benefits of kettlebell training? What occurs if the learning and mastery phases are skipped? (light weight and then progress to heavier)

1. It develops strength and power through integrated, whole body movements. 2. The exerciser's nervous system and soft tissues are not allowed to adapt, which could result in injury.

What is the human body primarily composed of regarding body composition?

1. Lean body weight 2. Fat weight and fat-free weight

How is that statement of muscle turning into fat after a person stops resistance training untrue and impossible?

1. Muscle and fat are separate and unique tissues and one cannot transform into the other. 2. There is simply less muscle and more fat rather than a conversion of tissues.

What is closely related to muscular strength? How is it typically assessed?

1. Muscular endurance 2. It is typically assessed by the number of repetitions that can be performed with a given sub-maximal resistance.

What are the training objectives that are included with load training?

1. Muscular strength 2. Muscular endurance 3. Muscular hypertrophy 4. Improved body composition, movement function , and health.

What is muscular power the product/result of? How is it represented? What movement speed and resistance produces the lowest/highest power output?

1. Muscular strength and movement speed 2. By an inverted U curve. A. Training with light resistance enables explosive movement speed, but results in a relatively low power output due to a low strength component. B Training with heavy resistance enables a high strength component but requires slow movement speed, and therefore a low power output. C. Training with medium resistance and fast movement speeds produces the highest power output and is most effective for increasing muscular power.

What is the sets guidelines for improving muscular strength?

1. Muscular strength can be significantly increased through either single-set or multiple set training. 2. It may be prudent to start clients with one hard set of each exercise (after performing progressively challenging warm up sets), and increasing the number of stimulus sets in accordance with the client's interest and ability to perform additional sets. 3. Client must take longer rest periods between successive sets (generally between 2 to 5 minutes recovery periods between successive sets. 4. The longer rest lead to longer workouts for muscular strength training. 5. Single set programs using an appropriate warm up and a challenging training stimulus intensity are effective means of helping clients maintain adherence to their programs when they have other demands for their time, such as a hectic schedule at work.

What are the two tissue adaptations that increase the strength trained muscle fiber cross sectional area?

1. Myofibrillar hypertrophy 2. Sarcoplasmic hypertrophy

Contrary to popular belief, what does research support that caffeine used combined with exercise does NOT cause?

1. Negative effects like water-electrolyte imbalances, 2. Hyperthermia, or reduced exercise heat tolerance.

What is the most important factor for increasing muscle strength?

1. Progressive resistance training that is systemically applied through appropriate training equipment. 2. Incremental increases in resistance elicit gradual improvements in the contraction force. 3. The key is to use proper technique and be patient in terms of progression to avoid doing to much too soon.

What is the sets guidelines for older adult strength training?

1. Start with a single set of each exercise, performed through full movement ranges with controlled movement speed. 2. A warm-up set of each exercise with 50% to 60% of the training load is recommended.

How do muscles serve as shock absorbers and balancing agents?

1. Strong muscles help dissipate the repetitive landing forces experienced in weight bearing activities such as running and step exercise. 2. Balance muscle development reduces the risk of overuse injuries that result when one muscle group is relatively strong and the opposing muscle group is relatively weak. (Jogging places greater stress on posterior muscles than anterior muscles)

What is the period of time between the eccentric and concentric muscle actions called? Why should this phase be kept to a minimum?

1. The amortization phase 2. To produce the greatest amount of muscular force.

What should a trainer consider regarding exercise progression? What mistake should they avoid given the advancements in technology and equipment design?

1. The client's conditioning status and ability to stabilize the entire kinetic chain. 2. They should avoid the mistake of prematurely progressing clients to equipment that is too advanced or challenging for their current abilities.

What is the process of conducting a double progressive training protocol? What is the time limits of double progressive training protocol? When is the resistance increased?

1. The first step is adding repetitions, and the second progression is adding resistance in 5% increments. 2. There is no time limit on double progressive training protocol, whether it takes one week or one month. 3. Only when the end-range number of repetitions can be completed with proper form.

What are the intensity guidelines for speed and agility drills?

1. The high intensity nature of the drills requires that they be performed early in a training session, after an appropriate warm up. 2. Intensity is determined by the energy system that predominates the drill, which is influenced by the duration of the drill.

What is whey?

1. The liquid remaining after milk has been curdled and strained. 2. It is a high quality protein that contains all the essential amino acids.

What occurs when the training stress is much greater than normal? What is it that results from such damage to the muscle?

1. The muscles react negatively to high levels of tissue mircrotrauma. 2. The large scale cell damage requires several days of muscle repair and rebuilding to regain pre-training strength and functional abilities.

What is vitamin B12 important for?

1. The normal metabolism of: -Nerve tissue -Protein -Fat -Carbohydrate

What occurs after a body-weight exercise exceeds 100 seconds? What is a way to enhance body-weight exercises?

1. The strength building stimulus diminishes. 2. To wear a weighted vest or strap on one or more weight plates by means of a rope over the hips. (bar dips, chin ups) 3. Perform exercises involving push and pull at the body at different angles (more horizontal or vertical)

What can power be defined as?

1. The velocity of force production. 2. The rate of performing work.

What should a trainer do to facilitate client progress during the load training phase?

1. They should reassess fitness, goals, and training systems on a regular basis and make appropriate adjustments to the exercise program. 2. This is important to facilitate continued goal achievement and new goal setting, thereby avoiding burnout and keeping a good mix of challenge and fun to keep the motivation high.

What is breakdown training? What is its purpose?

1. This training method requires the exerciser to train to muscle fatigue, then immediately reduce the resistance by 10% to 20% and perform as many additional repetitions as possible (typically three to five) to attain a deeper level of muscle fatigue. 2. To extend each exercise set with a few post-fatigue repetitions.

What is the training volume guidelines for older adult strength training?

1. To begin with training with a few basic resistance exercises. 2. Progress to to about a dozen exercises that cumulatively address all the major muscle groups. 3. Clients who desire higher training volumes may progress to two or three sets of each exercise as they become capable of doing so.

What is one means for addressing strength plateaus or diminishing returns? How can this benefit the individual client?

1. To change the training exercise. 2. Because it involved a new neuromuscular response and motor unit activation pattern that facilitates a period of progressive strength gains.

What is one of the trainer's initial responsibilities during the planning stage of program design? What must trainers be able to identify?

1. To complete a detailed needs assessment on each client to determine what the appropriate program will entail. 2. The trainer must identify what physiological parameters need to be addressed or included in the program to achieve success with respect to the client's goals.

What is the next step after a client meets all the prerequisites for performance training and expresses an interest in amplifying his or her training regimen through high intensity training sports conditioning?

1. To determine the purpose of the training program. 2. The trainer must learn which fitness parameters or sport skills the client hopes to improve and then set out to design an effective and safe program to meet the client's goals.

What is the most obvious aspect of training specificity? Why is it important to not only train the primary muscle group but, also, the opposing muscle group as well? What is the other aspect of training specificity?

1. To exercise the appropriate muscles. 2. To reduce the risk of muscle imbalance and overuse injuries. 3. To use appropriate resistance-repetition protocols.

What is the proper breathing pattern during each muscle contraction phase?

1. To exhale during concentric muscle actions. 2. To inhale during eccentric muscle actions.

What is one way to prevent muscle from atrophy and avoid unwanted increases in adipose tissue?

1. To make strength training a regular lifestyle commitment. 2. Periodically varying the exercise program but not quitting.

What is exercise selection consistent with? What is it dictated by?

1. Traditional strength training exercises 2. By the clients specific goals and needs.

What is the difference and outlook of training volume between competitive bodybuilders and competitive power-lifters?

1. Training volume is usually lower for competitive powerlifters who perform fewer exercises, repetitions, and sets with heavier weight-loads as they focus on improving the muscle's ability to maximally recruit fibers to generate higher amounts of force. 2. Training volume is typically higher for competitive bodybuilders as they perform higher volume workouts with more exercises, repetitions and sets with moderate weightloads as they focus on increasing the amount of time the muscle spends under tension performing work to stimulate hypertrophy.

What is the relationship between muscular power and exercise weightload?

1. Training with light resistance enables fast movement speeds, but results in a relatively low power output. 2. Training with medium resistance and moderate to fast movements speeds produces the highest power output and is the most effective means for increasing muscular power.

What are the benefits of performing with elastic resistance?

1. Tubing is inexpensive and requires little space for exercise performance, making it particularly accommodating for resistance training in a hotel room or at the office.

What should the training frequency for beginning clients be? What are the benefits?

1. Two to three weekly strength training sessions work equally well for new exercisers, and the choice should be a matter of personal preference. 2. Increase in subjects lean body mass by 3.1 pounds over the course of 10 weeks.

What are the three varieties of whey? What do they all provide?

1. Whey protein powder 2. Whey protein concentrate 3. Whey protein Isolate A. A high level of the essential amino acids and branched chain amino acids (BCAAs, vitamins and minerals)

What is the duration/timeframe for the performance training program?

At least 4 weeks, with the total duration often being determined by the segment of the client's annual training plan that is dedicated to the production of power.

What is the percentage of protein of whey powder? What is it used for?

1. 11 to 15% protein 2. It is used as an additive in many food products.

What structures/joints should be in alignment due to the potential for injury, especially in women when performing jumps and hops?

1. Hip 2. Knees 3. Toes

What are upper-body plyometric exercises appropriate for? What movements/equipment do they involve?

1. Individuals interested in improving upper body power for sports that require rapid force production with an implement like a bat, racquet, or club 2. Medicine ball throws and catches and various types of push-ups.

What information should be used to determine the appropriate course of programming for performance training? What type of clients are not appropriate candidates for power training?

1. Information gleaned from a client's functional assessments should be used. 2. Those who exhibit problems with postural stability and movement mechanics. 3. Those who are deconditioned in terms of muscular strength and endurance should not incorporate performance training techniques into their programs until they have completed several months of muscular conditioning in the form of resistance training.

Prior to starting each performance-training session, what should a trainer have a client perform during the warm up? Why is this important?

1. Specific low intensity warm up that incorporates movements that are similar to the high intensity exercises that are planned during the training session. (High knees and pumping arms for running activities) 2. To emphasize the posture and movement techniques involved in the particular activity.

What is casein? What is the percentage of the milk proteins that it accounts for?

1. The source of the white color of milk. 2. 70% to 80%

What is the best way to deal with the issue of clients who is used to the traditional personal training approach and not getting enough individual attention during a group training session?

1. To have an upfront, honest conversation with the clients about the level of personal interaction with you that they can expect during a semiprivate training session. 2. Group size usually determines what clients can expect.

What is the most important aspect of determining plyometric exercise intensity?

1. To understand the amount of stress applied on the muscles, CT, and joints.

What are the potent abilities of caffeine?

1. To ward off sleep. 2. Improve athletic performance 3. Decrease pain and fatigue 4. Boost memory 5. Enhances mood

What is the difference between total-body strength training and split routine strength training? Which method is more effective for muscle development? What is the choice largely a matter of?

1. Total body strength training involves fewer weekly exercise sessions with longer workout durations. 2. Split routine strength training involves more weekly exercise sessions with shorter workout durations. 3. Both methods of resistance training are effective for muscle development. 4. It is a matter of lifestyle, logistics, and personal preference when developing an exercise program to help a client achieve his or her goals.

How long does it take to add 3 pounds of muscle following a basic strength training program?

3 months.

What is androstenedione?

A precursor to testosterone, commonly referred to as a "natural alternative" to anabolic steroids

Why is load training placed as the third phase of progression in the ACE IFT model?

Because in order for a client to receive the greatest benefit from strength training, he or she should first address muscle imbalances and improve movement skill and coordination.

How can adding low intensity activity-specific movements to a client's cool-down be a good practice or recommendation?

Because it can contribute to the recovery and relaxation process at the end of a performance training session.

What is the frequency guidelines for phase 2: movement training?

Beginning exercisers experience excellent results by strength training two to three days a week.

What linear exercises, that involve multiple muscle groups, are recommended for the squat patterns? Lunge patterns? Push patterns? Pull patterns?

A. Squat pattern -. Squats -. Deadlift -. Leg presses B. Lunge pattern -. Step ups -. Lunges C. Pushing Pattern -. Bench press -. Incline press -. Shoulder press -. Bar dips D. Pulling patterns -. Seated Rows -. Lat pulldowns -. Pull ups

What is the repetitions guidelines for improving muscular endurance?

Between 12 to 16 controlled repetitions that fatigue the targeted muscles within 75 to 100 seconds. The resistance should be increased by approximately 5% when 16 controlled repetitions can be completed. This weightload typically shortens the set by two to four repetitions, and permits the application of the double-progressive training protocol.

Why do bodybuilders rest only 30 to 90 seconds between successive exercise sets?

Bodybuilders attempt to attain and maintain a muscle pump (blood congestion within the muscle) by taking relatively short recovery breaks between sets.

What is a strong determinant of an individuals potential for power output regarding plyometric exercise?

An individuals ability to quickly perform dynamic activity.

What is a good indicator of appropriate training volume?

An individuals fitness status (deconditioned or novice clients).

What does training with very light weights that can be performed for two minutes of more provide?

An inefficient exercise stimulus that has limited benefit for muscle development.

What are the components of free weights?

Both barbell and dumbbell exercises.

What combined supplementation does research suggest offers the greatest muscular strength improvements following a 10 week intensive resistance training program?

Both casein and whey protein.

When are growth hormone levels the highest? When do they begin to decrease?

During youth and decrease with age.

What does the performance phase of training focus specifically on?

Enhancing athletic skills for sport through the application of power exercises that emphasize the speed of force production.

What is the type of exercise guidelines for phase 2: movement training?

It should be selected with respect to the client's movement efficiency. Clients with less muscular strength and training experience should begin with basic exercises performed without external resistance and in relatively stable conditions and progress.

What types of individuals are likely to exhibit problems with performing proper, efficient movement, which may lead to pain and/or injury?

People who have weak stabilizers muscles (deep abdominals, hip stabilizers, and scapular retractors).

What are the long term effects of strength training on resting blood pressure?

Research has demonstrated that as little as 10 weeks of circuit resistance exercise leads to approximately 4% reduction in resting DBP and 3% reduction in resting SBP.

What do assisted exercises involve?

Smaller muscle groups from more isolated areas that span one joint (single joint).

What is muscle hypertrophy?

The physiological process of muscle-fiber enlargement (increased contractile proteins and cell sarcoplasm) that results from progressive resistance exercise.

What should the grouping of specific muscles ultimately reflect?

The specific needs of a client and his or her availability.

What do most periodization models for strength training models begin with in relation to the intensity and volume used?

They begin with higher volume/lower intensity workouts, progress to moderate-volume/moderate intensity workouts, and conclude with lower volume/higher intensity workouts.

Why do bodybuilders usually complete more exercise sets for each muscle group than people who perform resistance exercise for other purposes? What does this result in regarding training volume?

This is due to two training factors: 1. Bodybuilders may perform four (or more) different exercises for each major muscle group. 2. Bodybuilders may perform three to six sets of each exercise. A. Each muscle group may be trained for 12 to 24 sets of six to 12 repetitions with approximately 75% of max resistance.

What types of individuals have more potential for increased muscle size?

Those with relatively long muscles and short tendon possess greater potential for muscle development than those with relatively short muscles and a long tendon.

How is movement training progressed?

Through increased repetitions and sets, then adding more advanced movement training exercise and some initial external loads such as elastic resistance, medicine balls, or cables.

What is a helpful biomechanical concept in resistance training?

To visualize the body's joints as part of a kinetic chain in which each joint represents a link. Drawing on this principle, exercise may be described as either open or closed chain movement.

How can intensity be used to help foster adherence to an exercise program for a client with limited or no resistance training experience?

Designing an exercise program to begin with a low level of intensity in the initial phase, allowing the client to physically and psychologically adapt to the training stress, and gradually progressing the intensity will help the client experience results while developing long-term adherence to exercise.

What are the frequency guidelines for speed and agility training?

1 The number of training workouts should range between one and three non-consecutive days per week. 2. The recommended recovery period between high intensity speed and agility training should be between 48 to 72 hours.

What is the percentage of protein of whey isolate? What is unique about this form?

1. 90%+ 2. It is lactose free

Why does the exerciser not receive assistance on the lowering phase of assisted training? What is done when the exerciser has difficulty controlling the lowering action?

1. Because people are 40% stronger on eccentric muscle actions than on concentric muscle actions. 2. The post fatigue repetitions are terminated.

How should older adults with frail, weak muscles or balance issues begin with and then progress to?

1. Begin with stable/supported resistance exercises before gradually progressing to less stable/unsupported resistance exercises before gradually progressing to less stable/unsupported resistance exercises. 2. As their strength increases, their ability to perform more challenging training exercises should improve accordingly.

What is the sets guidelines for improving muscle hypertrophy?

1. Bodybuilders usually complete more exercise sets for each muscle group than people who perform resistance exercise for other purposes. 2. 3 to 6 sets of each exercise is a reasonable training recommendation for muscle hypertrophy workouts.

How should the individual be assessed during the needs assessment?

1. Current conditioning level 2. Training history and technique 3. History of injury or fear of injury 4. Tolerance for discomfort

What are most protein supplements sold as? What is this?

1. Hydrolysates 2. Short amino acid chains of partially digested protein.

What is calcium important for?

1. Maintaining bone structure 2. Vitamin D metabolism 3. Blood clotting 4. Nerve transmission 5. Muscle stimulation

What is the type of exercise guidelines for muscle hypertrophy?

1. Most bodybuilders use a combination of free weights and machines to target all of their muscle groups with an emphasis on isolation exercises. 2. Although they perform many multi-muscle exercise, they attempt to isolate each muscle to intensify the training stimulus and enhance the hypertrophy response. 3. They perform a variety of cable exercises for purposes of muscle isolation and intensification.

What are some side effects and anecdotal reports of muscle cramping and liver metabolism?

1. Muscle cramping 2. Liver metabolism -Although the research has not confirmed these findings.

When is it appropriate for trainers to introduce clients to high intensity, lower body plyometric drills?

1. Only after the clients have demonstrated their ability to successfully squat 1.5 times their own body weight. -Or- 2. Complete 5 squat repetitions with 60% of their own body weight in five seconds.

Why is iron necessary for? What occurs when iron levels fall?

1. Optimal oxygen delivery to working cells. 2. Aerobic athletic performance falters.

How rapid is the replenishment process of the muscle's internal energy stores of creatine phosphate?

1. Relatively rapid: -50% renewal within the first 30 seconds -75% renewal within the first minute -95% renewal within the first two minutes.

What is speed? What does it incorporate?

1. The ability to achieve high velocity. 2. Reaction time and speed of travel over a given distance.

What are the two principal approaches to strength training progression? How heavy should the resistance be?

1. The first and simplest method is to increase the number of repetitions performed with a given resistance (progressive repetitions). 2. Gradually increase the exercise workload (progressive resistance) to maximize strength development. 3. Heavy enough to fatigue the target muscles within the limits of the anaerobic energy system (less than 90 seconds)

How do the adrenal glands respond to the increased activity due to caffeine? What does this affect the rest the body?

1. They produce adrenaline. 2. The pupils and breathing tubes dilate. 3. HR increases 4. Blood flow shunts to the muscles. 5. BP rises 6. Muscles contract

What is the difference between elastic bands and rubberized tubing vs selectorized machines, cables and free-weights?

1. They provide a softer form of resistance that can be easily adapted to almost any exercise.

What does limb length influence? How does it affect this factor?

1. While it does not influence muscle hypertrophy, it definitely affects strength performance. 2. Other things being equal, shorter limbs provide leverage advantages over longer limbs.

How rapidly does caffeine enter the bloodstream? How long do the changes last?

1. Within 40 to 60 minutes, it reaches all organs of the body, causing physiological changes that last up to 6 hours.

What is the percent increase in SBP caused by performing a set of 10 repetitions to fatigue?

About 35% to 50% above the resting level.

How does tendon-insertion point affect strength performance?

Assuming equal muscle strength and length, an individual with a tendon insertion point farther from the A.O.R can move a heavier resistance than an individual with a tendon insertion point closer to the A.O.R.

How may three weekly exercise sessions be effective for muscle endurance training in advanced individuals?

Because of the use of lighter weightloads and more repetitions with endurance exercise emphasizes the slow oxidative fibers. However, if an equal or greater number of repetitions cannot be performed following subsequent workouts, the training frequency should be reduced.

How is reducing fat not necessarily exercise specific?

Because people lose fat from adipose deposit areas in the reverse order that they accumulated that fat.

Why is resistance training NOT included as a major factor in the exercise recommendations for weight loss for overweight and obese individuals?

Because there is a lack of evidence to support weight training for weight loss and maintenance.

Why are rest intervals so important to an exercise program?

Because they allow a client to recover after each particular exercise and maintain consistent energy levels throughout the workout.

Why do most women not have the potential to experience significant muscle hypertrophy, or bulk up?

Because women are typically smaller in size, have less muscle tissue, and have lower levels of anabolic hormones than their male counterparts.

What is it common for bodybuilders to finish a training routine with to fully fatigue the targeted muscle?

Body-weight exercises such as pull ups, bar dips, push-ups, and bench dips to fully fatigue the targeted muscle.

Before progressing to the performance training phase, what should have successfully been completed?

Both load training and movement training.

How is muscular endurance typically assessed?

By an increased number of repetitions performed with a submaximal resistance.

What should exercise selection be during the initial phase of load training to develop integrated strength-endurance?

By continuing to emphasize the five basic movement patterns.

What may it be advisable for clients to consider split routine exercise programs for muscle strength development?

Due to the relatively lengthy time requirements of multiple-set training.

What muscle fiber type plays a large role in muscle hypertrophy?

Fast glycolytic muscle fibers experience a greater increase in size than slow oxidative muscle fibers.

How long should rest intervals be for clients new to resistance training?

Long enough to allow them to maintain their comfort levels, but not so long that their HR and body temperature return to normal resting lengths.

What information should trainers compared as previously sedentary clients enter the movement training phase?

Of baseline data from a battery of movement screens to data collected during the stability and mobility training phase.

What is agility?

The ability to decelerate an explosive movement and reactively couple it with acceleration.

What does speed strength refer to? What does it rely on?

The ability to develop force at high velocities and relies on a person's reactive ability (The ability of an individual to perform reactive movements such as plyometrics and agility drills.)

What is a stretch reflex?

The body's reflexive response to concentrically contract a muscle after it has been rapidly stretched.

What are the best sources of vitamins and minerals?

Whole food products.

What is the frequency guidelines for improving muscular endurance?

During the initial months of a standard strength training program, two or three weeks per week appears to be effective for improving muscular fitness.

What is the percentage of Americans that admit to drinking coffee? What is the percentage of those who drink 600 milligrams (6 cups of coffee) or more per day?

1. 90% 2. 20% to 30%

What is the research behind preadolescences who perform regular resistance exercise making significant strength gains then their non-training peers?

1. A study in 1993, boys and girls performed five basic resistance exercises twice a week for eight weeks experienced five times as much strength development as matched control students. (65% vs 13% strength gains) 2. A follow up study showed that resistance trained youth were still stronger than their untrained counterpart after weight weeks of detraining (no resistance exercise)

What do muscles and tendons experience when they are rapidly stretched (eccentric contraction)? What occurs when immediately followed by a concentric muscle action?

1. An increase in their elastic energy. 2. The energy stored is released, resulting in an increased total force production.

What consideration is needed when determining exercise selection and order?

1. An individuals experience and exercise technique. 2. Movement and physiological demands of the activity or sport. 3. Equipment availability, and time availability.

What do many supplements on the market contain? How should consumers proceed with caution?

1. Anabolic steroid contaminants, possibly intentionally. 2. Avoid products that boast of its ability to quickly boost muscle mass.

What cues can trainers give to their clients so that they land with the trunk inclined slightly forward, the head up, ad the torso rigid?

1. Chest over the knees 2. Nose over their toes -During the landing phase of jumps.

What is muscle hypertrophy facilitated by? What is the difference between muscle hypertrophy, strength and endurance regarding training protocol?

1. Exercise sessions that favor relatively high training volumes and relatively brief rest periods between sets. 2. Muscle hypertrophy training favors lower weight-loads and higher repetitions than muscular strength training, but higher weight-loads and lower repetitions than muscular endurance training.

What should clients demonstrate before initiating the performance training phase?

1. Good postural stability 2. Proper movement patterns 3. Relatively high levels of muscular strength before initiating the performance training phase.

What vitamins and minerals are particularly important for optimal athletic importance?

1. Iron 2. Zinc 3. Vitamin B12 4. Riboflavin 5. Vitamin D 6. Calcium

What will the progressive loading of external resistance help improve? What will the progressive accumulation of repetitions train a muscle for?

1. Motor unit recruitment and increase the potential of a muscle to generate a maximal force. 2. It will train a muscle to generate a lower level of force over an extended period of time.

What does movement training focus on? What will performing the primary movements three dimensionally result in?

1. On developing movement efficiency, essentially teaching clients to perform the five primary movements effectively in all three planes. 2. Training these movements three dimensionally will improve the client's ability to perform his or her daily activities.

What should the focus be when performing in the performance training phase?

1. On the rate of force production with a taper in the volume and intensity of exercises in exchange for this velocity of movement.

What is the catch of attaining the benefits of caffeine as well as how potent they are? Why is this so?

1. Performance-enhancing benefits of caffeine are stronger in non-users (<50 mg per day than regular users (>300 mg per day) 2. The brain adapts to chronic caffeine use by producing more adenosine receptors for adenosine binding.

What is it advisable to provide plenty of to older adults, particularly during the initial training period?

1. Positive reinforcement 2. Once they develop competence and confidence in their exercise program, they are likely to make a lifetime commitment to physical fitness.

What is the appropriate rate of progression for muscular endurance training? What about during circuit training?

1. Progressing to heavier weightloads should be done in 5% increments whenever the end range repetitions can be completed in all of the sets for a given exercise. 2. The fist progression should be to increase the number of circuits (from two to three circuits). When the desired number of circuits can be completed, the weightloads may be increased to by 5%.

What type of movement is incorporated in plyometric exercise? What is the stretch-shortening cycle?

1. Quick, powerful movements and involves the stretch-shortening cycle. 2. An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

What external resistance is recommended for pulling movements during resistance training? What is not recommended?

1. Resistance bands and cables in a standing position. 2. Machine rows and pull downs from a seated position. 3. Lifting dumbbells from a bent over standing position with the torso parallel to the ground and supported by one arm. 4. Medicine balls and barbells are not recommended for beginners for rowing exercise, because one arm is not free for torso support.

What external resistance can be used for pushing movements during resistance training?

1. Resistance cables or bands in a standing position. 2. Machine bench press from a seated position. 3. Lifting free weights from a lying supine position. 4. Medicine balls may also be used for pushing movements from a supine position, and from a standing position by performing a chest pass.

What external resistance is recommended for rotational movements during resistance training?

1. Resistance cables or bands in a standing position. 2. Machines from a seated position. 3. Lifting medicine balls from a variety of positions (standing, seated, lying). 4. It can be difficult to use barbells in rotational movements, but dumbbells can be used in movements that directly oppose gravity's line of pull.

What does the principle of reversibility reinforce the importance of? What occurs without strength training?

1. Resistance training as a lifestyle component, rather than a short term process for attaining a temporary objective. Regardless of age, muscles increase in size and strength at relatively rapid rates. 2. Muscles gradually become weaker and smaller.

What are the two different applications of training intensity in the area of resistance exercise?

1. Some strength experts define training intensity as the percentage of maximal resistance used in an exercise, based purely on the amount of weight lifted. 2. Other strength experts define training intensity as the effort level achieved during an exercise set, as long as each exercise bout produced similar levels of muscle fatigue (no additional repetitions could be performed)

Why do bodybuilders take relatively short rest between sets? What should the rest intervals be when an individual is interested in maximizing muscle size?

1. They are less concerned about the exercise resistance and more concerned about pumping up their muscles. 2. Also, to keep the blood congested in the prime mover muscles. 3. Typically take 30 to 90 seconds between successive exercise sets.

What are the similarities between free wights and weight stack machines?

1. They both provide resistance exercise that involves dynamic concentric and eccentric muscle actions. 2. They both provide progressive resistance training that fatigues the prime mover muscle groups using the anaerobic energy system, and thereby stimulates strength development.

What is the result of the nerve's adenosine receptor not being able to differentiate between adenosine and caffeine? What occurs when caffeine wins?

1. They compete for receptor binding. 2. The cell activity speeds up. 3. The brain's blood vessels constrict. 4. Neuron firing increases

What should a trainer do to facilitate individual stimulus-response relationships and to reduce the risk of doing too much too soon?

1. They should factor both repetitions and resistance into the training progression. 2. First, the trainer must establish the client's repetition range (four to six for strength development). 3. Second, the client can continue training with the same exercise resistance until the terminal number of repetitions can be completed with proper technique. When this is accomplished, the trainer should raise the resistance by 5%, which will reduce the number of repetitions a client can perform. Repeat.

What is the percentage of protein of whey concentrate?

25 to 89% protein

What has research revealed about a challenging resistance workout and RMR? What is this due to?

A challenging resistance workout elevates RMR by 8% to 9% for three days following the exercise session, presumably due to muscle building processes.

What does circuit strength training involve?

A series of resistance exercises that are arranged to work different muscle groups., thereby eliminating the need to rest between exercises. With a 10 second transition between successive exercises and 90 seconds to perform each exercise The performance of three circuits provides three sets of each exercise, but in about half the time required for traditional training.

What should trainers utilize to promote tissue extensibility and mobility at the joint?

A variety of flexibility methods that include static stretching, propioceptive neuromuscular facilitation, and myofascial release.

What is the explanation behind the dramatic decrease in physical capacity with age in non-strength training individuals?

Due to an average 5 pound per decade loss of muscle tissue (disuse atrophy).

How does an individuals sex not affect muscle quality but muscle quantity?

Due to larger body size higher lean weight percentage, and more anabolic hormones, men typically have a greater muscle mass and overall muscular strength than women.

What is the intensity guidelines for phase 2: movement training?

Due to the emphasis of proper movement patterns, the training intensity is lower during this phase.

What do the guidelines from ACSM recommend on how often each major muscle group should be trained and the recovery period between sessions?

Each major muscle group should be trained two to three days per week with a minimum 48 hours of recovery between sessions.

What is the acronym that represents the five key components of resistance training program design?

FIRST 1. Frequency 2. Intensity 3. Repetitions 4. Sets 5. Type

What do barbell exercises typically permit?

Heavier weightloads that can be supported by racks such as barbell squats, bench press.

Why is timing an important factor in the stretch-shortening cycle?

If the concentric muscle action does not occur immediately following the pre-stretch (a prolonged amortization period phase), or if the eccentric phase is too long, the stored musculotendinous energy dissipates as heat, and the reflexive potential is negated.

What level of improvement has been seen among patients with type 2 diabetes when both resistance training and aerobic exercise were performed together?

Improved glycemic levels.

What are the exercise performance factors that affect the rate and degree of strength development?

It includes: 1. Volume 2. Intensity 3. Tempo 4. Rest intervals 5. Frequency

What limitations exist regarding training volume?

It is an excellent measure of how much work was performed, it may not be an accurate assessment of how hard an individual a person truly worked.

What should be done with clients who require extra focus?

It is best to direct them to participate in an individualized program. 2. At least until they are capable of performing the exercises autonomously without the undivided attention of a trainer.

What are the advantages of machine training vs free weights regarding isolation of specific muscle groups?

It is difficult to isolate: -Quadriceps -Hamstrings -Hip adductor -Hip abductor -Erector spinae Using free weights. However all of these muscle groups can be worked independently with specific rotary movement resistance machines.

What is an alternative to the barbell squat?

Leg press, which trains the same movement pattern of movement without the influence of gravity, while strengthening the quadriceps, hamstrings, and gluteus maximus muscles.

What conditioning format can be implemented to improve the production of muscular force and power?

Plyometric exercise

What type of resistance training format is becoming more popular with individuals seeking to lose of manage their weight? What do rest intervals primarily impact here? What do shorter rest intervals increase?

Strength training circuit in which each exercise addresses a different muscle group, the recovery interval has more impact on the cardiovascular system than on exercise performance. Shorter rest intervals increase cardiovascular and metabolic responses both during and after exercise session.

According to a study of sports-related injuries, how did strength training fare in this category?

Strength training had a much better safety record than other athletic activities.

Are there any associated safety hazards with young individuals strength training?

There has never been a report of: 1. Growth retardation 2. Skeletal damage 3. Substantial injury in any published research on youth strength training.

On average, what improvements do previously untrained individuals experience after 10 weeks of resistance training?

They may experience an increase in muscle mass by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg after 10 weeks.

What are the advantages of machine training over free weights regarding varying the resistance?

They provide automatically variable resistances in accordance with the normal strength curve for that joint action. they provide better matching of resistance forces to muscular forces throughout the movement range.

What is the function of anabolic steroids?

They quickly and dangerously build muscle mass and strength.

What should be incorporated into the clients exercise routine, once they improve their strength, movement skill and aerobic fitness level?

They should incorporate group exercise as additional workouts and be encouraged to try strength training, boot camp, or sports conditioning classes to add variety to their routines.

What will occur once a client learns to perform the basic movement patterns with control and without compensation?

They will learn to address asymmetries of limb strength and muscle imbalance, reducing the risk of injury as the intensity of the exercise program is progressed through repetition and the addition of external loads.

What should trainers do when they are unfamiliar with a specific activity or sport?

They would be best served establishing communication with some higher level coaches and athletes, as well as a medical support staff that can provide valuable insight and information into completing the needs assessment.

What do preferred protocols for strength development place more emphasis on?

Training intensity

The more power necessary for a given sport or activity, the more important the _________ and ________.

Warm-up and cool-down.

What is the difference between free weights and selectorized weight machines?

. Free-weight standing exercises (dumbbell squats) require more body balance and stabilization than their machine counterparts (leg press)

What is training volume? How is it measured?

1. A certain amount of work completed in a session. 2. Repetition-volume calculation: Volume = Sets X Repetition (for either the muscle group or the session) 3. Load-volume calculation: Volume = Exercise weightload X Repetitions X Sets (and then summing the total for each muscle group or the entire session)

What does repeated use of androstenedione supplements cause regarding an individuals health?

1. Decreased HDL levels 2. Increased cardiovascular disease risk 3. Increased risk of prostate cancer and pancreatic cancer 4. Baldness 5. Gynecomastia in men

What are the training tips for arm action during speed drills?

1. Drive from the shoulders not the elbows. 2. Short strokes (or pumping action) are utilized during the acceleration and deceleration phase. 3. Long strokes are utilized during top speed and sustained speed phases. 4. Relax the hands and maintain an open hand position.

How can caffeine be able to cross the blood-brain barrier?

1. Due to its lipophilic chemical structure, caffeine can easily cross the blood brain barrier.

What is riboflavin an essential nutrient for? Where is it stored? When is it more used?

1. Energy production 2. In the muscle. 3. During muscle fatigue.

What are the health, fitness, and performance benefits of progressive resistance training?

1. Enhanced musculoskeletal development. 2. Improved body composition 3. Reduced injury risk 4. Increased physical self-concept.

What are the benefits of caffeine?

1. Enhances athletic performance. 2. It sustains duration. 3. Maximizes effort at 85% VO2 max in cyclist 4. Quickens speed in an endurance event. 5. Perceived exertion decreases and high intensity efforts seem less taxing.

What do dumbbell exercises require? How does it differ from barbells in this concept?

1. Equal force application from both arms and permit various wrist positions. 2. Barbells can be leveraged to favor one side and require either a fully pronated or supinated wrist position.

What should the trainer consider in order to complete a needs assessment?

1. Evaluation of the activity or sport. 2. Individual assessment

What is largely responsible for individual muscular responses to resistance exercise? What is the difference between low and high rep training?

1. Genetic factors 2. Both high repetition and low repetition training demonstrate similar improvements in muscle endurance, strength, and size. -As long as the exercise set fatigues the targeted muscle within the limits of the anaerobic energy system (less than 90 seconds)

What are the associated benefits and improvements seen with regular resistance training?

1. Improvements in cardiovascular risk factors, even in the absence of significant weight loss. 2. Decreases in low-density lipoprotein cholesterol and decreased triglycerides. 3. Reduction in both systolic and diastolic BP. 4. Improvements in type 2 diabetes with improved insulin sensitivity.

When were kettlebells first introduced? What were they designed for?

1. In the 1700s by Russian strongmen. 2. They were used in techniques of swinging and lifting as a way to build strength, balance, flexibility, and endurance.

How can resistance training counter primary degenerative processes of sedentary aging?

1. Increase in muscle mass 2. Decrease fat mass 3. Raise RMR

What factors indicate that the muscle hypertrophy training regimen and progression is effective? What factors indicate that a change in the training program is necessary?

1. Increase in muscle mass and circumference measurements (upper arms and thighs). 2. Lack of improvements.

What do androstenedione supplements claim to do? What is the research behind this supplement?

1. Increase testosterone levels. 2. Promote muscle size and strength. A. Research in men does not support these claims.

What is one of the most direct benefits of regular strength training? What may this reduce the risk of developing?

1. Increased BMD of 1% to 3% increase. 2. May reduce the risk of osteoporosis.

What are the benefits or improvements seen between strength training and mitochondrial content? What did a study find regarding genes and muscle mitochondrial characteristics?

1. Increased mitochondrial content and oxidative capacity of muscle tissue. 2. In one study, older subjects who performed six months of circuit strength training experienced positive adaptations in 179 genes associated with age and exercise, giving their muscles mitochondrial characteristics similar to those of young adults.

What are the benefits of whey protein?

1. Increased muscle hypertrophy 2. Muscular strength 3. Bone growth

What is the similarities and differences between linear periodization and undulating periodization?

1. Linear periodization provides consistent training protocol within each microcycle and changes the training variables after each microcycle. 2. Undulating periodization provides different training protocols during the microcycles in addition to changing the training variables after each microcycle.

What type of exercise is not recommended for older adults or hypertensive individuals? Why? What else can cause this effect?

1. Long bouts of isometric exercise. 2. Strength training against an immovable object can elevate blood pressure to excessive levels. 3. Holding one's breath.

What has strength training been shown to improve in preadolescence exercisers?

1. Psychological health 2. Motor skills 3. Sport performance

What are the two types of categories contractile proteins muscles are composed of? (Which is further divided into?)

1. Slow oxidative muscle fibers 2. Fast oxidative-glycolytic muscle fibers 3. Fast glycolytic muscle fibers

When developing an exercise program for a client new to resistance training, what should the intensity levels be during the initial stages? What occurs if they were to perform high levels of intensity?

1. The intensity level should be low, as a client who is new to exercise may perceive it as painful and uncomfortable. 2. Relative to the client's experience, it could create delayed onset muscle soreness (DOMS) and reduce the client's adherence to regular exercise.

What occurs when muscles are systemically pressed in a progressive manner? How does the muscle respond to slight levels of training stress? What is the result of low level microtrauma?

1. They gradually increase in size and strength. 2. That is, if the training stress is slightly greater than normal, the muscle responds positively to low levels of tissue microtrauma. 3. The resulting cell damage elicits muscle remodeling processes that lead to larger and stronger muscles.

What is sarcoplasmic hypertrophy related to?

2. Transient hypertrophy, a term denoting the *muscle pump* experienced by many people immediately following resistance training. It is cause by fluid accumulation in the spaces between the cells (due to muscle contraction) and it quickly diminishes after exercise as the fluid balance between various tissues and compartments returns to normal.

What are the benefits of small group training from a trainer's perspective?

Advantages in the areas of: 1. Finance 2. Time management 3. Referrals

What is muscular strength the foundation of?

All physical activities.

What is the primary outcome of regular resistance training?

An increase in muscle fiber size and contractile strength.

What is myofibrillar hypertrophy? What does it result in?

An increase in the number of myofibrils (contractile proteins) within the muscle fiber. It is refereed to as myofibrillar hypertrophy and results in greater muscle contractile force.

How does training volume provide a good indication of the energy used in a workout?

As there is a correlation between the total amount of weight lifted and the total number of calories burned.

What is a more time-efficient means of improving muscular endurance as well as cardiovascular endurance?

Circuit strength training.

What type of assessments should be conducted in the movement training phase if not already implemented in the stability and mobility phase?

Core-muscular endurance assessments

What could progressing to quickly lead to?

Excessive muscle soreness or injury, providing reasons for a client to quit the exercise program.

What can be applied for progressive strength development? Why is it essential that external loads are progressed gradually?

External resistance can be applied for progressive strength development. It is essential that the external loads are increased gradually so that correct movement patterns are not altered during the exercise performance.

What do fast movement speeds require?

High level of muscle force to initiate the lift, with momentum mostly responsible for the remainder of the movement.

What occurs to muscle force and movement speeds when momentum is minimized?

Muscle force decreases as movement speed increases. The heavier the weightload, the longer the time required to complete 10 repetitions of an exercise.

What doe the performance phase of training emphasize?

Specific training related to performance enhancement.

What is the sets guidelines for phase 2: movement training?

Studies have demonstrated that one set of resistance training is as effective as multiple training sets, especially for beginning exercisers. One set of each exercise is certainly a good starting point. As training progresses, more sets of each exercise may be performed as determined by the client's desire to do so. During the 10 to twelve weeks of resistance exercise, both single and multiple set training have been shown to increase lean muscle mass by approximately 3 pounds. When the client demonstrates consistent adherence and initial adaptations to a single set program, the volume of sets can increase.

What should muscle hypertrophy training be assessed in accordance with regarding progression rate?

The exercise volume performed by the targeted muscle group.

What must trainers keep in mind when designing a exercise program for a client who expresses an interest in improving muscular definition?

These clients might not have the time to commit to the high training volumes required for muscle hypertrophy. If a training program takes too long (over an hour), then it might impact the client's ability to adhere to the program.

Why should landing on the heel of ball of the feet be avoided?

These errors increase impacting forces.

What is the standard recommendation for progression? What is an exception?

1. A 5% increase in resistance whenever the end range number of repetitions can be completed. 2. During the early stages of resistance training, the motor learning effect enhances strength gains by facilitating muscle fiber recruitment and contraction efficiency. Therefore, the resistance increases may be more than 5% if the exerciser experiences a relatively fast rate of progression.

How is muscular strength related to muscular endurance?

1. A client's relative muscular endurance maintains the same ratio to his or her maximal strength. 2. A client's absolute muscular endurance increases as muscular strength increases.

What type of sports require upper body power?

1. Crew 2. Volleyball 3. American football 4. Lacrosse 5. Rugby 6. Softball 7. Tennis 8. Golf

What are the two hormones associated with tissue growth and development? What are high levels of these hormones advantageous for?

1. Growth hormone 2. Testosterone 3. For increasing muscular size and strength.

What are the withdrawal symptoms after a brief respite from the stimulant (caffeine)?

1. Headache 2. Irritability -(grumpiness, moodiness, grouchiness, (bad) mood) 3. Fatigue 4. Drowsiness 5. Decreased alertness 6. Difficulty concentrating 7. Decreased energy and activity levels

What are the serious side effects of anabolic steroids?

1. High BP 2. Rage 3. Gynecomastasia (enlarged breast size) 4. Decreased testicle size in men 5. Increased testosterone 6. Facial hair growth 7. Deepening of voice in women

What is necessary for individuals to move into the maintenance stage of behavioral change?

1. Intrinsic motivation 2. Good self-efficacy levels

What is kettlebell training an integrated form of?

1. Movement pattern exercises where-in the whole body contributes to managing the load as it swings through various planes of motion. 2. This activity is much like the type of movements one would expect to experience in daily life.

How many sets appear to produce superior hypertrophic results? Of these sets, how many should be conducted to the point of failure?

1. Multiple set training (rather than single sets) appear to produce superior hypertrophic results 2. Of the multiple sets, at least some should be performed to failure.

What factors contribute to the forces experienced by the body, thus affecting intensity?

1. Point of contact (one foot or two feet). 2. Speed 3. Vertical height of the movement 4. Body weight 5. Complexity of movement (more body segments involved, increasing balance challenge)

What is iron necessary for? What are these structures and their functions?

1. Synthesis of hemoglobin and myoglobin. 2. Iron protein complexes that deliver oxygen from the lungs to the working muscles.

What training regimen achieves maximal gains in muscle hypertrophy, apart from individual factors?

A training regimen that uses a repetition range of six to 12 repetitions per set with rest intervals of 60 to 90 seconds between sets.

When should clients perform plyometric drills to reduce the risk of injury?

At the begging of a training session after the completion of a dynamic warm-up (while the clients are not fatigued)

What acute adaptations to resistance exercise also occur in the endocrine system?

Concentrations of catabolic hormones (cortisol and epinephrine) and anabolic hormones (growth hormone and testosterone) increase during a resistance training session.

What can prevent large increases in blood pressure during resistance training?

Continuous movement and continuously breathing.

Before progressing to performance training, why should clients develop the prerequisite strength necessary to move into training for speed, agility, power, agility and quickness?

If a client moves onto power based performance training before this base is developed, he or she will be at a high risk for injuries.

What will occur from performing exceptionally challenging training sessions regarding muscle remodeling?

Sessions are typically associated with several days of muscle weakness, fatigue, and discomfort (DOMS), that may not lead to stronger and larger muscles.

What are the training tips for the BOS regarding agility drills?

Aim to progressively narrow the BOS to improve agility.

What is the blood brain barrier?

The brain's security system aimed to prevent water-soluble toxins from damaging the all important organ.

What is the advantage of periodization over non-periodization exercise programs?

The frequently changing demands on the neuromuscular system that require progressively higher levels of stress adaptations.

What is every bodily movement a result of?

The muscular system acting on the skeletal system.

How are repetitions for upper plyometrics training normally counted as?

The number of hand contacts (push up exercises, as well as the number of throws or catches per workout.

What is volume in plyometrics training expressed as?

The number of repetitions and sets performed in a given workout. (4 sets of 10 repetitions knee-tuck jumps equals 40 foot contacts)

What is the repetitions guidelines for phase 2: movement training?

The number of repetitions performed varies inversely with the intensity of the exercise set. Fewer repetitions can be performed with a higher resistance and more repetitions can be performed with a lower resistance.

What is muscular power?

The product of muscular strength and movement speed. Assuming that an individual's movement speed remains the same, an increase in muscular strength is accompanied by a proportional increase in muscular power.

What occurs as the client approaches their genetic potential for muscle size and strength?

The rate of development decreases accordingly. Regardless of the quality and quantity of training, genetic limitations leave little room for further improvement.

What is an individuals ability to move quickly while simultaneously overcoming the forces imposed by his or her body weight or external load determined by?

The rate of muscle shortening (concentric action).

What does research indicate about older adults and recovery between strength training?

The recover more slowly from their strength training workouts than their younger adults.

What do rest intervals refer to?

The recovery periods between successive exercises or between successive sets of the same exercise.

What can be done to reduce the risk of unbalanced muscle development?

The trainer should include resistance training exercises for all the major muscle groups, paying close attention to opposing muscles at the joints.

Although both volume and intensity are key components of progressive resistance exercise, what is the more important factor for strength development?

The training effort.

What is the major disadvantage of circuit training?

The use of lower weightloads (40% to 60% of maximum) due to the cumulative effects of fatigue from nearly continuous resistance exercise.

Where are hormones produced and transported by?

They are produced in the endocrine glands and transported throughout the body by blood circulation.

What may decrease the supplements usefulness?

They can become denatured during the manufacturing process.

In what sports or activities is power training required?

Those that require repeated acceleration and deceleration.

why is it important for trainers to encourage clients to drop the hips when performing jumps and hops?

To absorb the impact forces and develop gluteal dominance.

How can a trainer improve a muscles ability to maintain good joint position and function (endurance and strength)?

To begin with the implementation of low grade isometric contractions of the targeted muscles, with the joint positioned in good posture, followed by controlled dynamic movements that increase the muscular volume and load.

What should be incorporated into the dynamic worm up activities prior to performance training workout? Why?

To facilitate maintenance and progress of posture techniques and movement training.

What is the primary goal during stability and mobility training (phase 1)?

To facilitate the development of the stability-mobility relationship within the kinetic chain. Trainers need to promote appropriate levels of stability or mobility at the joints without compromise.

What is one effective method for exercise selection?

To group exercises based on body area (legs) or function (push or pull), or by relevance to the activity or sport.

What is the intensity guidelines for improving muscular endurance?

To work the targeted muscles to fatigue in the end range of the anaerobic energy system. For most individuals this requires an exercise set that continues for about 75 to 100 seconds. It is recommended that the training intensity be between 60% to 70% of maximal resistance.

What is the sets guidelines for improving muscular endurance?

Training should incorporate multiple sets of each training exercise while taking relatively short rest periods (<30 seconds) between successive sets. Or 30-60 seconds or less in higher intensity circuits. It is recommended that clients performing for muscular endurance perform two to three sets of each exercise with <60 seconds of rest between successive sets.

How is resistance training limited when it comes to weight loss?

While it is true that resistance training may increase muscle mass, which can create positive changes in body composition and may in turn increase daily energy expenditure, it does NOT seem to be effective for weight reduction in the initial months of training, nor does it add to weight loss when combined with diet restriction.

How is each body part trained trained at higher levels of competitive bodybuilding?

With very high volume workouts just one day a week

Why is it important to include pattern specific warm ups prior to the performance training session?

It readies the client's neuromuscular system for a more intense version of the movement, while simultaneously preparing the client mentally for the challenge ahead.

How does the liver respond to caffeine bonding with the nerve receptors in the brain?

It releases extra glucose into the blood stream to fuel the fight or flight response, thus sparing muscle glycogen stores.

What is muscle highly responsive to?

Muscle is metabolically active tissue that is highly responsive to the stimuli of progressive resistance exercise.

How can power training benefit an older client?

Power training that emphasizes power and quickness to help avoid falls.

What should speed ad agility drills be preceded by?

Practice drills that are initially performed at submaximal speed to ensure proper technique.

What type of cells are responsible for building larger and stronger muscle fibers?

Satellite cells within the muscle.

What small shifts (<10%) are created in fiber composition through adaptations of resistance and endurance exercise?

Shifting the number of fast oxidative-glycolytic muscle fibers to become either fast glycolytic or slow oxidative depending on the activity being performed?

What will dictate the exact application of the variables and the length of time of training during the loading phase?

The client's specific goals with programs lasting a minimum of four weeks, and well into the maintenance stage of change for clients who are not interested in progressing on to the power based performance training.

What is the muscle force arm?

The distance from the joint axis of rotation to the muscle-tendon -insertion point.

What does the macrocycle represent? What is the timeframe?

The overall time frame for a specific periodization program. Which may cover 6 to 12 months.

What should be trainers be aware of when regarding the potential for slow oxidative muscle fibers? As a result, how should the resistance training program be designed?

They have potential for modest hypertrophy, as a result, all muscle fibers should be trained when designing resistance-training programs.

What is assisted training?

This approach requires the exerciser to train to muscle fatigue, then receive manual assistance from a trainer on the lifting phase (concentric muscle action) for three to five post fatigue repetitions.

What should exercisers interested in maximizing muscular strength typically take several minutes of rest between sets of the same exercise?

To ensure complete muscle recovery and energy replenishment. It also permits the use of relatively heavy weightloads throughout the training session.

If a client has a significant lapse during the load training phase, why should a trainer conduct postural and movement assessments?

To ensure that the client has not developed new, or reestablished previous postural deviations, muscle imbalances, or movement errors before reintroducing external loads to the exercise program.

What does traditional training for muscular endurance feature?

Total-body workout beginning with exercises for the larger muscle groups of the legs, followed by exercises for the trunk, then exercises fro the upper body and arms.

What is a small group workout composed of?

Two or more clients sharing the same training session.

What is the recommended training frequency for older adults?

Two resistance exercise sessions per week may be advisable for older trainees to attain ample muscle remodeling time between training days.

What are most split routines characterized by?

Two weekly workouts for the major muscle groups responsible for producing the basic movement patterns.

What is a research study that promotes resistance training for people of all ages?

1. A 10 week program. -. 1,700 men and women -. Age: 21-80 years old 2. Muscle gains were statistically similar: - 21 to 44 (2.5 lb) -45 to 54 (3.1 lb) -55 o 64 (2.9 lb) -65 to 80 (3.2)

What does the 5 pound per decade loss of muscle tissue lead to in regards of the RMR? What is this gradual reduction is metabolism associated with?

1. A 3% to 8% per decade reduction in RMR. 2. The gradual increase in body fat that typically accompanies the aging process. When less energy is required for daily metabolic function, calories that were previously used by muscle tissue (that has since atrophied) are store as fat.

What are the benefits or improvements seen between strength training and depression? How about functionality?

1. A decrease in depression seen in older men and women. 2. Improved functional ability in older adults.

To ensure program safety and success, what prerequisites should clients meet regarding performance training?

1. A foundation of strength and joint integrity (mobility and stability) 2. Adequate static and dynamic balance 3. Effective core function 4. Anaerobic efficiency (training of the anaerobic pathways) 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.

Because older adults may have a more extensive medical history than younger adults, what type of form should they complete? Why

1. A health history questionnaire 2. That reveals any exercise cautions or contraindications.

What should a trainer consider when designing an effective program regarding the several factors and programming variables?

1. A thorough needs assessment on the client. 2. Appropriate exercise frequency consistent with the client's goals, training experience, current conditioning level, and necessary recovery periods between sessions. 3. Appropriate exercises and exercise order consistent with program needs and goals, equipment availability, client experience, technique, and conditioning level. 4. The exercise volume and load- sets, repetitions, and intensity. 5. The appropriate rest intervals between sets selected according to the client's needs and goals.

What is sarcoplasmic hypertrophy? What does it not result in? What does it increase?

1. An increase in muscle cell sarcoplasm that surrounds the myofibrils, but is not directly involved in contractile processes. It does not result in greater muscle contraction force, but does increase cross sectional area, o size of the muscle.

How are adipose deposit areas genetically determined?

1. As evidence by the fact that men preferentially store fat in their abdominal region, whereas women preferentially store fat in their hips and thighs. 2. Thus, the body loses fat in specific areas due to overall genetic factors, not specific sport reduction exercises.

What is the type of exercise guidelines for improving muscular endurance?

1. Bands 2. Medicine balls 3. Standard free weights 4. Machine exercises (because they are well-suited fro muscular endurance training because the weightloads can be progressed in small increments.) Although all the major muscle groups should be included, it is not necessary to train each muscle group individually.

How does obesity lessen a person's strength? How does this lack of physical strength relative to body weight negatively impact the individual?

1. Because excessive body fat infiltrates and weakens muscle tissue. 2. It negatively impacts the performance of activities of daily living.

How should the exercise protocols be modified for older adults during the initial training period?

1. Begin with strength training with more repetitions, and less resistance. 2. To use a resistance that can be performed between 10 and 15 repetitions (60 to 70% of maximal resistance) which provides a productive training range without putting excessive stress on joint structures.

What are selectrorized machines particularly swell suited for? Why?

1. Beginning exercises 2. Because they provide body support and predetermined movement patterns.

What is the frequency guidelines for plyometric exercise? What is the recommended recovery period between high intensity exercises?

1. Between one and three workouts per week. 2. 48 to 72 hours

What muscle fibers are involved in resistance training? In what order are they activated or used in?

1. Both type of muscle fiber types are used during resistance training. Both types increase in cross-sectional area as a result of resistance training. 2. The slow twitch muscle fibers are activated at lower force levels and the fast twitch muscle fibers activated at higher force levels.

What has a large body of research proven about creatine (sold as creatine monohydrate) being effective in?

1. Building muscle mass -Especially when combined with intensive strength training.

How should a trainer progress agility drills?

1. By increasing the speed of movement 2. Complexity of task 3. Direction of movement 4. Introducing resistance (bands and ankle weights)

What should be done when injury, illness, or unforeseen circumstances require a lengthy period of program discontinuation?

1. Calorie intake should be reduced accordingly. While this may not prevent muscle loss, it will reduce the likelihood of adding unwanted adipose tissue.

How should a client land after a jump? On what section of the foot should they land on? What are the advantages of landing on this section?

1. Clients should land softly on the mid-foot. 2. Roll forward to push of the ball of the foot. 3. It shortens the time between the eccentric and concentric actions (amortization phase), this increasing the potential for power development.

What are lower-plyometric exercises appropriate for? What do they involve/include?

1. Clients who play virtually any sport, as well as those who want to enhance their reaction and balance abilities. 2. Jumps and bounds (involving one or both legs)

What should occur once a client demonstrates progress with motor control and muscular strength? What should occur as strength increases?

1. He or she can begin performing ground based standing exercises that emphasize muscle integration. 2. Emphasis may be placed on multi-planar movement that require higher levels of muscle integration. Free-moving lever action exercises are appropriate here.

What are the frequency guidelines fro improving muscular strength?

1. High intensity resistance training causes significant tissue microtrauma that typically requires 72 hours for muscle remodeling to higher strength individuals. 2. Total body workouts should schedule two training sessions per week.

What factors characterize the sport of power-lifting? What is the focus? What three lifts does this focus on? What is the mechanical power produced by power lifting?

1. High muscular force combined with relatively slow movement speed. 2. Participants attempt to test the limits of their strength. 3. The bench press, squat, and dead lift. to see who can lift the most weight individually and as a combination of all three lifts. 4. Large amounts of loads are lifted, the movements are relatively slow, so the mechanical power produced is less than in other sports.

What are the frequency guidelines for muscle hypertrophy?

1. High volume workouts that include several sets of many exercises for each major muscle group, therefore, split routines are typically employed for hypertrophy training. 2. Most bodybuilding routines feature a six-day split, working one or two major muscle groups during each session. 3. It is essential to give each muscle group 72 hours of recovery and remodeling time between successive training sessions.

What are the factors what influence the development of muscular strength and size?

1. Hormone levels 2. Gender 3. Age 4. Muscle fiber type 5. Muscle length 6. Limb Length 7. Tendon insertion point

What are the benefits of medicine balls?

1. If dropped, they are not as damaging to the floor as other free weights. 2. They can be used for a variety of exercises of seated, standing and moving exercises. 3. They may be passed safely from person to person. 4. They may be moved very fast and be released which permits a powerful exercise action that does not stress joint structures at the end range of movement because the resistance is released.

What improvements can bee seen following the stability and mobility phase of training? What are these improvements a sign of?

1. Improved posture and awareness 2. Enhanced core function 3. General improvements in his or her overall physical, emotional, and psychological status. 4. Time to progress to phase 2 (movement training)

What is the recommended dosage of creatine monohydrate?

1. Ingestion of a relatively high dose of creatine (20 to 30 grams per day for up to 2 weeks) increases muscle creatine stores by 10% to 30% and can boost muscle strength by about 10% when compared to resistance training alone.

What is the process behind the stability and mobility phase? What is the focus in this phase?

1. It begins by promoting proximal stability within the lumbar spine, then moves through the axial skeleton toward proximal mobility of the more distal segments. 2. To reestablish proper neuromuscular function and balance within the muscles acting at and across the joints.

What is creatine? Where is it stored? How can it enhance performance?

1. It is a derivative of three amino acids and a source of rapid energy. 2. It is stored in the muscle in small amounts 3. Athletes increase muscle stores of the energy containing compound, which can be used to provide an extra boost for a high intensity weight lifting session.

What are the advantages of free weights over machine training regarding cost and space?

1. It is more cost efficient than machine training. 2. It is more space-efficient than machine training.

Why is it important for clients to avoid locking out the knees upon landing during jumps and hops?

1. It leads to quadriceps dominance. 2. Poor landing technique may lead to knee injury.

How has strength training demonstrated to lower the risk of CVD?

1. It lowers resting blood pressure, 2. Improves blood lipid profiles, 3. Enhances vascular condition, 4. Decreases the risk of developing the metabolic syndrome.

What can an improved body composition reduce the risk of (more muscle, less fat)? What can it improve the response and utilization of?

1. It reduces the risk of type 2 diabetes and CVD. 2. Has been shown to improve insulin response and glucose utilization.

Why is it important for clients to engage the core musculature during jumping and hopping activities?

1. It stiffens the torso. 2. Protect the spine during landing. 3. Allows for increased force transfer during the subsequent concentric contraction (or jump).

Why is it not recommended to progress the intensity by 5% whenever 12 repetitions can be completed when performing muscle hypertrophy training?

1. Large number of exercises 2. Short recovery periods 3. Modified training methods

What is the difference between long and short limbs regarding the amount of force needed to move a given resistance?

1. Longer limbs provide a longer resistance force arm and requires more muscle force to move a given resistance. 2. Shorter limbs provide shorter resistance force arms and require less force to move a given resistance.

What are the benefits of small group training from a client's perspective?

1. Lower cost per session 2. Enhanced camaraderie (mutual trust and friendship among people who spend a lot of time together.) among workout partners 3. Opportunity to receive instruction in a small group setting from a qualified fitness professional.

What are the training tips for body position during speed drills?

1. Maintain a slight forward lean during the acceleration stage. 2. Transition to a more vertical position with top speed to facilitate hip and knee extension for stride length.

How should a activity or sport be evaluated?

1. Movement analysis (What movement patterns, speeds, and muscle involvements are needed?) 2. Physiological analysis (Which energy systems are utilized? Does the activity require muscular endurance, hypertrophy, strength, or power?) 3. Injury analysis (What are the prevalent injuries associated with participation in this activity and sport?)

What does lean body weight consist of?

1. Muscle - Contributing about half of the lean weight. A little more than half in men and a little less than half in women. 2. Bone 3. Skin 4. Organs 5. CT

What are the type of exercise guidelines for improving muscular strength?

1. Muscle strength training may be performed with many types of resistance equipment. 2. Due to the consistency and incremental weight loads provided by the standard machine and free weight exercises make these the preferred training modes for developing higher strength levels. 3. Linear exercises that involve multiple muscle groups utilized in the basic movements are the preferred training method for increasing total body strength development. 4. Rotary exercises that isolate specific muscle groups should not be excluded from muscular strength workouts, but these typically play a lesser role than the movement based exercises that challenge multiple muscles at the same time.

What number of acute physiological responses must first take place in order to perform resistance training?

1. Nerve impulses must be transmitted from the CNS to activate the appropriate motor units and muscle fibers in the prime mover muscles. 2. As the muscle fibers contract to provide the necessary movement force, they use fuel sources such as creatine phosphate and glycogen for anaerobic energy production. 3. These cellular combustion processes result in metabolic by-products such as hydrogen ions and lactate.

What are strength gains largely the result of during the first several weeks of training? What is the process of motor learning?

1. Neurological factors, which is known as motor learning. 2. Repeat performances of resistance exercise result in more efficient activation of the motor units involved in the exercise movement. 3. Motor units that produce the desired movement are facilitated, and motor units that produce the opposing movements are inhibited, thereby resulting in stronger muscle contractions of the prime mover muscles.

What is the focus of Olympic lifting? What exercises are utilized here? How much mechanical power is produced in this sport?

1. Participants attempt to quickly lift as much weight as possible using movements that test their speed-strength. 2. Clean and jerk and the snatch. 3. More power production is produced than in power lifting.

What are some options trainers can include to enhance muscle hypertrophy or improve muscular endurance, strength, and power?

1. Performing primary exercises followed by assisted exercises within a targeted area. 2. Alternating upper and lower extremity exercises within or between training sessions. 3. Grouping pushing and pulling muscles within a session. 4. Alternating pushing and pulling movements or targeting joint agonist and antagonist within a session. 5. Performing super-sets or compound sets where exercises are done in sequence with little to no rest between them, before an appropriate rest interval is taken.

What are the program recommendation and guidelines for youth resistance training by the NSCA?

1. Qualified instruction and supervision 2. Safe exercise environment. 3. Pre-training warm up period of dynamic exercise. 4. One to three sets of each exercise. 5. Resistance that permits six to 15 repetitions per set. 6. Variety of upper and lower extremity strength exercises. 7. Resistance increases by 5% to 10% increments 8. Two or three non-consecutive training days per weeks. 9. Post-training cooldown with less intense calisthenics and static stretching. 10. Individual training logs to monitor progress.

What types of measurements should be periodically monitored in older adults? How should they be monitored during exercise?

1. Resting HR 2. Blood Pressure A. HR B. RPE C Asked to give feedback on how they feel, or if they are experiencing any aches, pains, or physical problems.

What do well designed and properly engineered selectorized machines provide?

1. Safe, time efficient and highly effective resistance exercise that facilitates strength development in the prime mover muscles.

What are the advantages of circuit training? What has been done to further emphasize cardiovascular conditioning?

1. Shorter training sessions and moderate aerobic conditioning from sustaining relatively high heart rates throughout the exercise session. 2. Some research programs have alternated strength training with aerobic activity, such as doing a resistance exercise for 60 seconds followed by stationary bicycle for 60 seconds.

What commonly recommended movement speed is consistent with the repetition speed long recommended for weight-stack machine training How long should each muscle action be?

1. Six seconds per repetition 2. The concentric phase should be performed in one to three seconds. 3. The eccentric phase should be performed in two to four seconds.

In addition to stronger muscles, what has strength training been shown to enhance?

1. Skeletal development in children. 2. Research demonstrates up to four times as much increase in BMD among preadolescence girls who did 10 months of resistance training and aerobic exercise compared to a control group.

What are resistance repetition training protocols designed for? What does it affect?

1. Specifically designed training protocols are advisable for athletes whose event requires greater emphasis on either end of the strength-endurance continuum. 2. The energy system that is more prominent during the exercise set.

Both __________ and __________ are important components of agility training.

1. Speed-strength 2. Speed-endurance

What is power training during the performance phase an important component of? What does it prepare athletes for?

1. Sport conditioning programs 2. For the rigors of their specific sport.

What is the most effective means for young people to build bone density? What evidence is there to support this?

1. Strength training 2. Age: 9 year old girls 3. Period: 10 months 4. Results: Simple resistance exercise increased their BMD four times as much as nine year old girls who did not strength train (6.2% increase vs 1.4 increase).

What is the difference between strength training and power training?

1. Strength training enhances muscular force production., but does not specifically address the period of time during which the force is produced. 2. Power training enhances the velocity of force production by improving the ability of muscles to generate a large amount of force in a short period of time.

What is the correlation between strong muscles and low-back health?

1. Strong erector spinae muscles enhance low-back support, control, function, and sock absorption. 2. After 10 weeks of performing full range of motion resistance exercises for the lumbar spine muscles, many individuals reported clinically relevant improvement in low-back function and pain.

What are the advance training approaches that bodybuilders often train with?

1. Supersets -Alternating exercises or opposing muscle groups with little rest between sets. 2. Compound sets -Exercisers perform two or more exercises for the same muscles in rapid succession to push the muscle to high levels of fatigue and muscle pump.

What is a time saving training method referred to when performing resistance training? What is the concept behind this method? By how much can the exercise session be reduced by when using this method? In addition to saving time, how can this method maintain a higher metabolic response?

1. Supersets 2. Instead of simply resting between successive sets of the same exercise, it is possible to train a different muscle group while the first muscle group is recovering. Usually it typically pairs opposing movement patterns and muscle groups, but may involve different areas of the body as well. 3. By almost 50%. 4. Because muscular activity is occurring throughout the entire workout.

What is an example of a standard split routine?

1. Target the chest, shoulders, triceps (pushing muscles) on Mondays and Thursdays. 2. Target the upper back and biceps (pulling muscles) on Tuesdays and Fridays. 3. Target the leg muscles responsible for squats and lunges and the trunk extensor muscles that control rotation on Wednesdays and Saturdays.

For what type of clients is power training not appropriate for? What type of client could benefit form adding power training to their fitness program?

1. The average personal training client who is interested in improving general health and fitness. 2. A client who has been exercising for months and are looking to improve their performance in competitive or recreational sports.

What occurs if a client begins an exercise program withe the application of external loading before addressing movement or postural issues? Why is this especially important for new clients inexperienced with resistance training?

1. The client will be at an increased risk of injury from the application of too much training stress before his or her body is conditioned to accommodate it. 2. Because if a client develops an injury related to a muscular imbalance or poor movement technique, he or she has a higher change of quitting the exercise program before it can yield results.

Why should a trainer avoid placing individuals of different goals and physiques from a psychological standpoint?

1. The clients can experience a certain level of social physique anxiety, which has a negative correlation with exercise adherence, if they perceive they are being compared to more fit and attractive members of their group. 2. A client should be placed in a group with others who have similar concerns. That way, the clients can support and encourage each other while simultaneously enhancing self-efficacy.

What constitutes a closed chain movement? What do they tend to emphasize?

1. The end of the chain farthest from the body is fixed, such as a squat where the feet are fixed on the ground as the rest of the leg chain moves (ankles, knees, and hips) moves. 2. Compression of joints, which helps stabilize the joints. they involve more muscles and more joints than open chained, which leads to better neuromuscular coordination and overall stability at the joints.

What constitutes a open chain movement? What do they tend to emphasize?

1. The end of the chain farthest from the body is free, such as a seated leg extension. 2. They involve more shearing forces at the joints.

What is the size of the small group personal training session be limited by?

1. The number of clients that a personal trainer can safely and effectively manage. 2. Considering that most clients will need individual attention at some point during the training session. 3. Provided that all clients all do the same exercise simultaneously, have similar fitness abilities, and do not require individual attention during exercise.

What is the tendon-insertion-point? What does it affect?

1. The point where the tendon inserts on the bone. 3. It affects strength performance.

What do muscle spindles sense differences in? What occurs when a quick stretch is detected?

1. The rate and magnitude of stretching imposed on the muscle. 2. the muscle spindle responds by invoking an involuntary concentric muscle contraction (stretch reflex), thus increasing the activity of the agonist and increasing muscular force production.

What is a progress plateau (or regression), most often, the result of? If this occurs, what should a client do between exercise sessions for the same muscle group?

1. The result of overtraining rather than under-training. 2. Reduce their training volume and take more recovery/remodeling time.

How are caffeine's affects lessened due to increased adenosine receptors? What does chronic caffeine use contribute to?

1. The same dosage produces fewer desirable physiological changes. A. High BP B. High blood sugar C. Decreased bone density in women D. Jittery nerves E. Sleeplessness

What is the length of the rest interval dependent on?

1. The training goal 2. The clients conditioning status 3. The load and amount of work performed -The heavier the load, the longer the rest interval needed for recovery to replenish the muscle's energy pathways.

What is the association between vitamin supplements and improved health? What are the exceptions?

1. There is NO association between vitamin supplements and improved health. 2. Folic acid supplementation in pregnant women and calcium in the prevention of recurrent precancerous colon polyps.

What are the repetition guidelines for improving muscular strength?

1. They are determined by the exercise resistance. 2. The general recommendation for muscular strength development is four (90% of 1-RM) to six (80% of 1-RM) repetitions. 3. When seven repetitions can be completed with correct training technique, the weight load should be increased by approximately 5%.

Why should the training volume be kept relatively low during the transition from the preparation to action phase of behavioral change? When can training volume be increased?

1. To allow for adaptation and accommodation to the training stress. 2. To allow the client to feel successful after accomplishing the goal of performing a specific volume of training. 3. As a client develops adherence to the program, becoming stronger as a result.

What is training frequency inversely related to? What is its correlation regarding tissue remodeling and recovery?

1. To both training volume and training intensity. 2. Less vigorous exercise sessions produce less muscle micro-trauma, requires less time for tissue remodeling, and can be performed more frequently. (Vis Versa)

What are the benefits of beta-alanine? What has research found out of this supplement?

1. To contribute to a less acidic environment that may delay fatigue and enhance muscle force and power output. 2. Several studies have shown performance-enhancing benefits of beta-alanine and sodium bicarbonate, especially during high intensity activities. 3. Other studies have found little benefit, they have found few harmful side effects, though more research is needed to better understand their risk and benefits.

What is an effective means for developing a desired overload when a client is first being progressed into a load-based strength training? What is the best way to increase the total training volume once a client demonstrates adherence and adaptation to the program?

1. Total-body workouts are an effective means of producing a desired overload. 2. Split routines are the best way to increase total training volume.

What are the repetitions and sets guidelines for performing speed and agility training?

1. Volume is determined by the duration of time spent working in each of the energy systems. 2. Stationary drills can be performed for one to three sets for 10 to 15 seconds per repetition, eventually progressing to 20 to 30 seconds. 3. Dynamic drills can be performed for one to three sets for 20 to 30 yards per repetition, eventually progressing to 100 yards. 4. Training sessions should be planned to include a minimum duration of two to three minute rest periods between repetition to allow the exerciser to recover and produce maximal power for successive repetitions.

Why is it important to progressively progress the exercise intensity and volume? When would it be appropriate to push a client regarding fitness and comfort limits?

1. When people with limited resistance training experience first encounter DOMS, it can create the negative perception that exercise is uncomfortable or painful. 2. Until an ability to adhere to the exercise program has been demonstrated.

What questions may be helpful in determining an appropriate power-based performance training program for a client?

1. Which movement patterns and activities (aerobic vs anaerobic) are required for the client to be successful in reaching his or her performance goals? 2. What are the athletic skills and abilities the client currently lacks? 3. What are the common injuries associated with the activity?

What are the intensity guidelines for improving muscular strength?

1. the initial stages of muscular strength training may be successfully conducted with a range of weight loads (70% to 90% of maximal resistance) 2. For optimal strength development, most authorities recommend weight loads between 80% to 90% of the 1-RM. 3. Exercises with near maximal weight loads that allow one to three repetitions are highly effective for developing muscular strength, however these exercises are not appropriate for the average client unless he or she has a training goal directly related to increased strength. 4. A periodized approach that progressively increases the training intensity over several weeks is recommended.

What is the differences between free weights and selectorized weight stack machines?

1.A Machines have fixed or relatively controlled movement patterns. 1. B Free weights may be moved without restraints. This requires greater activation of the joint stabilizing muscles.

What is the repetitions guidelines for muscle hypertrophy?

1.Most people can perform about 6 repetitions with 80% of max resistance and 12 repetitions with 70% of maximal resistance. 2. The six to 12 repetitions range is generally recommended for muscle hypertrophy. 3. Assuming a exercise speed of 6 seconds per repetition, each set of 6 to 12 repetitions would be completed within the anaerobic energy system range of 50 to 70 seconds. 4. 6 to 12 repetitions to fatigue with moderately heavy resistance causes blood congestion in the prime mover muscles, resulting in temporary enlargement. 5. Successive sets with short rest further enhance the pumped effect, which appears to facilitate muscle hypertrophy, although the precise physiological process is not fully understood.

How much muscle mass does a women who does NOT strength train lose per year?

1/2 pound

What is the caution level for exercise SBP advised by the ACSM?

250 mmHg

How long does research say it takes after a appropriately stressful session of resistance exercise for muscle strength to increase significantly above baseline levels?

72 to 96 hours.

What training range is recommended by many strength authorities as a general guideline? What does this training range produce? Why is this critically important?

8 to 12 repetitions that can be completed using 70% to 80% of maximal resistance that represents an anaerobic exercise bout that provides an effective strength building stimulus, which is critical for developing self-efficacy and long term adherence.

What is the correlation between a high effort set of resistance exercise and the muscle's internal energy stores of creatine phosphate?

A high effort set of resistance exercise reduces the muscle's internal energy stores of creatine phosphate.

What does a longer muscle force arm provide?

A leverage advantage for moving a heavier resistance.

What is beta-alanine? What dies it function as in the body?

A non-essential amino acid precursor of the dipeptide carnosine, and sodium bicarbonate that both act as as pH buffers in muscle tissue.

What does periodization refer to?

A planned progression of resistance exercise that intentionally varies the training stimuli, especially with respect to intensity and volume.

What is glutamine? How is it supposed to help or benefit the individual? What has research found regarding this?

A popular non-essential amino acid supplement. 2. Increase strength, speed recovery, decrease frequency of respiratory infections. 3. Research has failed to find a performance-enhancing benefit to glutamine supplementation.

What type of format should be followed when programming plyometric workouts for clients?

A progressive-volume format should be followed. Generally, as intensity increases, volume should decrease.

What do most everyday pushing and puling, squatting movements have that requires either motion or stabilization to prevent motion in the transverse plane?

A rotational component

Why is it not practical to suggest weekly weight-load increases?

A some clients will progress more quickly and others will progress more slowly than the recommended resistance increments.

What has research revealed about standard strength-training sessions and muscle recovery?

A standard strength training session (eight exercises, three sets of 10) requires at least 72 hours for muscular strength to attain or exceed baseline levels.

What are factors that determine the rate and extent of skeletal muscle hypertrophy achieved through resistance training?

A. Non-training variables 1. Genetic background 2. Age 3. Gender -These govern the hypertrophic response to a training protocol. -It becomes progressively more difficult to increase lean muscle mass as one gains training experience, which emphasizes the importance of periodized cycles within an exercise program.

How many pounds of muscle mass do adults lose six years due to a lack of resistance training?

About 3 pounds.

What do the initial phases of stability/ mobility training and movement training focus on?

Addressing postural imbalances and muscle motor control to help clients develop the prerequisite postural stability and proper movement sequences to allow for external loading during full body movements.

What is a good indication for increasing the resistance during muscle hypertrophy training?

An average of 10 to 12 repetitions for all of the exercises performed in the body part workout.

Why is it important that trainers be certain that their clients have the joint integrity, movement abilities, and muscular strength to properly and safely perform the performance training progressions?

Because of the power training for performance that involves advanced exercise techniques that place greater stress on the musculoskeletal system than standard strength training.

How may BCAAs help enhance muscle endurance according to some research studies?

By delaying the onset of CNS fatigue and contributing to increased energy availability.

How should a trainer ensure the client is capable of landing correctly after jump?

By initially teaching small, low intensity jumps and using appropriate landing techniques.

What is the relationship between muscle force and resistance force mediated by?

By leverage factors, as expressed in the formula: Muscle force X Muscle force arm = Resistance force X Resistance force arm.

How is a periodization training model more effective than standardized resistance training protocols?

By systematically changing the variables (resistance, repetition, and sets) appears to be more effective for attaining both strength development and peak performance..

What is the difference between cables and selectorized equipment?

Cables permit considerable freedom of movement and typically require contraction on many stabilizer muscles to maintain proper posture and positioning during the exercise performance.

What has the combination of both types of training (resistance and aerobic) resulted in?

Favorable changes in: 1. Body weight 2. Waist circumference 3. Fat Mass

What are medicine balls ideal for?

For performing fast movements against resistance to enhance muscle power, with a relatively low risk of injury.

What is the purpose of muscle tissue being constantly active (even during sleep)? What is the percentage of calorie use during sleep?

For purposes of maintenance and remodeling of muscle proteins. During sleep, resting skeletal muscles are still responsible for 25% of the bodies calorie use.

Why is it important that personal trainers ensure that individuals are somewhat homogeneous in characteristics regarding small group training?

From a leadership perspective, trainers benefit from working with groups of clients who are as similar as possible with regard to health history and physical ability, physical condition, fitness goal, and even physique.

What is a general guideline on increasing the resistance and creating overload?

In gradations of about 5% to provide progressive overload and facilitate further strength development.

What does muscle tissue remodeling result in during the days following a challenging resistance training session?

In growth of the muscle fibers coupled with small increases in muscular strength.

What are the two principal long-term physiological adaptations to progressive resistance exercise?

Increased muscular strength and increased muscle size (hypertrophy).

What are the secondary outcomes of regular resistance training?

Increased tensile strength in tendons (which attach muscle to bone) and ligaments (which attach bone to bone), as well as increased bone mineral density.

What is the focus of load training, regardless of the exercise selected and type of load used?

Increasing the ability of the muscles to generate force against an external resistance.

What are athletes most likely to have a deficiency of?

Iron, due to inadequate intake or excessive iron losses, which can occur with exercise.

What is unique about leucine following exercise?

It has been found to increase the rate of protein synthesis and decrease the rate of protein catabolism.

What are the advantages of machine training vs free weights regarding workout duration and injury risk?

It typically reduces workout duration and injury risk by means of a shielded weight stack or other type of resistance that can be quickly changed by inserting a pin or turning dial.

What are lower strength levels and muscle mass associated with aging partly due to?

Lower levels of anabolic hormones.

What does every human movement require a certain percentage of?

Maximal muscular strength

Because bodybuilding is essentially about attaining larger muscles, what types of periodic assessments should be conducted to asses progress?

Measurements of body composition and body part circumference provide practical assessment information.

What are mesocycles divided into? What is the focus of this phase or segment?

More manageable microcycles that typically are two to four weeks in length and provide regular reinforcement for making small steps toward the larger goals.

What plays a major role in the desired physical development and movement patterns during the movement training phase?

Motor learning. consequently, exercise repetition should be emphasized over exercise intensity.

What assessments should be performed during the movement training phase?

Movement screens to identify a client's ability to control mobility through specific ranges of motion.

What does speed training incorporate?

Moving rapidly form one point to another in the shortest timeframe possible.

What do primary exercises involve?

Multiple muscles from one or more of the larger muscle areas (chest or thigh) that span two or more joints (multi-joint exercises) and are generally performed in a linear fashion (integrated muscle action and joint movements working in the same direction (squat, shoulder press)

What do controlled movement speeds require a relatively even application of?

Muscle force throughout the entire movement range.

What doe fast movement speeds require a high level of to initiate the movement? What is responsible for the remainder of the movement?

Muscle force to initiate the movement, with momentum mostly responsible for the remainder of the movement.

What is, perhaps, the most important factor for attaining large muscle size?

Muscle length relative to bone length.

What should trainers consider regarding the eccentric phase of contraction with new exercisers?

Muscle soreness, as it is in this phase of contraction that triggers DOMS, which may create a negative experience.

What does resistance exercise cause a varying degree of, depending on the intensity and volume of the training session?

Muscle tissue micro-trauma

How can one maximize strength development?

Muscles must be subjected to progressively heavier training loads.

How do muscles function as the engines of the body?

Muscles utilize energy to produce the forces that enable people to move their body parts and any external resistance.

What should be periodically assessed to facilitate program design and to quantify training effectiveness?

Muscular strength and endurance should be periodically assessed.

How often should movement training assessments be conducted?

On a monthly basis until the client has mastered the squat, lunge, push, pull, and rotation movements.

When is the individual client ready to progress to phase 3: loading phase?

Once the exercises can be executed with correct movement patterns while maintaining a neutral posture, a stable center of gravity, and controlled movement speed.

For most practical purposes and general muscular conditioning, what should the rest interval be between successive sets?

One minute

How is building muscle extremely exercise specific?

Only the muscles that are exercised against progressive resistance experience the training effects of increased size and strength.

How should the movement patterns progress regarding plyometric exercise?

Patterns should begin with: 1. Linear/forward movement 2. Lateral 3. Backward/backpedal 4. Rotational 5. Crossover/cutting/curving

What is the choice of exercise equipment primarily a matter of?

Personal preference based on a variety of training factors and considerations.

What are the benefits or improvements seen between strength training and arthritis?

Reduced pain of osteoarthritis and rheumatoid arthritis.

How is the long-range goal to be attained by the end of the macrocycle divided into?

Shorter-term goals that are addressed in time segments of less duration.(6 month macrocycle consisting of two 3 month mesocycles)

Why should resistance training be periodized to allow for optimal gains in muscle mass?

So that muscle growth culminates in a brief period of higher volume overreaching followed by a taper to allow for optimal gains in muscle tissue.

What should be included as part of the warm up and cooldown activities of load training, regardless of the specific objectives?

Stability and mobility exercises

What has research indicated about the muscle-remodeling processes following a challenging session of resistance training?

That it may continue for 72 hours.

What has studies regarding progressive resistance training and aging found results in?

That it would appear that people of all ages respond favorably to progressive resistance training and gain muscle at approximately the same rate during the initial training period. However the potential for total body muscle mass decreases during the older adult years.

What has numerous strength training studies shown in regard to body composition in adults and older adults?

That several weeks of traditional strength training results in about 3 pounds more muscle and 4 pounds less fat in adults and older adults, and this rate of improvements appears to continue for several months.

What does optimal performance of movement require regarding stabilization of the joints?

That the body's muscles work together to produce force while simultaneously stabilizing the joints.

By systemically increasing the training resistance , what does the trainer ensure will occur?

That the exercise set is always completed within the limits of the anaerobic energy system.

What has numerous studies shown regarding children and properly designed program of progressive resistance exercise?

That they can significantly increase their muscle strength and physical abilities through properly designed programs of progressive resistance exercise.

What does speed-endurance refer to?

The ability of an individual to maintain maximal velocity over an extended period of time. (sprinter running at all out velocity for 20 seconds)

What is physical capacity?

The ability to perform work or exercise.

What is the resistance force arm?

The distance from the joint axis of rotation to the resistance application point.

What is the recommended procedure for improving muscular strength?

The double progressive training protocol.

What should be done when a training program no longer produces gains in muscular strength or size?

The exercise protocol should be changed in some way to again elicit the desired neuromuscular adaptations.

What is the standard measure of muscular strength?

The highest resistance that can be moved through the full range of motion at a controlled movement speed, which is referred to as the one-repetition maximum.

How are repetitions for lower plyometric training normally counted as?

The number of foot contacts (each time one foot or both feet together make contact with the training surface) per session.

What is strength training?

The process of exercising with progressively heavier resistance to stimulate muscle development.

What is overload?

The process of gradually adding more exercise resistance than the muscles have previously encountered.

What type of training can improve a client's reactive ability?

Through training that applies explosive force to the specific movements, such as movements performed in speed and agility drills.

How is the periodization system divided into?

Time segments refereed to as macrocycles, mesocycles, and microcycles.

Why may it be prudent to conduct postural and movement assessments where the client has a significant period without exercise?

To determine if any postural deviations, muscle imbalances, or movement errors have reappeared due to a lack of training. If so, these should be addressed and corrected before reintroducing load training.

What does progressive resistance training enable an individual to do regarding weightload?

To perform a single lift with a heavier weightload (muscular strength), and to perform more repetitions with a sub-maximal weightload. (muscular endurance)

What is emphasized during the load training phase?

To progress from stability and mobility and movement training to muscle force production, which can be addressed in different ways to attain specific developmental objectives.

Why do weight stacks always move vertically?

To provide a consistent resistance force throughout the lifting and lowering actions.

What is the focus of the mesocycle?

To provide sequential goals leading to the ultimate goal of the six month macrocycle.

What do recommended repetition ranges enable clients to do? What is this protocol effective for? What does it reduce the risk of?

To use a double-progressive training protocol that is effective for strength development and reduces the risk of doing too much too soon.

What is the timeframe for movement training? What is it dependent on?

Two weeks to two months depending on each client's initial level of movement ability and his or her rate of progression.

Why should women not be fearful of bulking up as a result of regular resistance training?

Under natural training conditions, women can enhance their muscular strength and size within genetic limitations but, with rare exceptions, they will not develop unusually large, muscular physiques.