Ace Personal Trainer Ch 10- Resistance Training: Programming & Progressions

Front 1

True or false: On average, previously untrained adults may increase their muscle mass by 1.4 kg (3.08 lbs) , increase Resting Metabolic Rate by 7% and reduce fat weight by 1.8 kg (3.96 lbs) after 10 weeks of resistance training

Back 1

TRUE

Front 2

A woman who does not strength train loses ___lbs of muscle each year

Back 2

.5

Front 3

Microtrauma repair and muscle remodeling following a challenging strength training session requires increased energy for at least ___hours.

Back 3

72

Front 4

Strength training results in an average ___% increase in resting metablolism for ___ days after an intense resistance workout in untrained individuals and a ___% increase in trained individuals.

Back 4

9% in untrained...3 days

8% in trained

Front 5

Jogging places a greater stress on the posterior leg muscles than the anterior leg muscles leading to imbalance that can cause ______injuries

Back 5

knee

Front 6

Special attention should be paid to balanced muscle development of opposing muscles at joints.

anterior tibialis and _______

hamstrings and ______

rectus abdominus and _______

Back 6

gastrocnemius

quadriceps

erector spinae

Front 7

Studies have shown a ____%-____% increase in BMD bone marrow density as a result of a strength training program

Back 7

1-3%

Front 8

Strong _____muscles enhance low back support, control, function and shock absorption

Back 8

erector spinae

Front 9

Anabolic or catabolic?

Cortisol, epinephrine

growth hormone, testosterone

Back 9

cortisol and epinephrine are catabolic

GH and testosterone are Anabolic

Front 10

"standard" workout in studies that say muscles need up to 72 hrs recovery contained how many exercises and sets?

Back 10

8 exercises, 3 sets each (10 rep range)

Front 11

Heavy weight, low reps, long rest builds more myofibrils (contractile proteins). Results in Myofibrillar hypertrophy or greater muscle contractile force, aka_______

Back 11

Strength!

Front 12

Transient hypertrophy is cause by fluid accumulation in spaces between cells. AKA_______

Back 12

Muscle PUMP

Front 13

Moderate weight, moderate reps and short rests favor sarcoplasmic hypertrophy which increases the cross-sectional area of the muscle aka_____

Back 13

SIZE!

Front 14

What twitch muscle fiber favors endurance training?

Back 14

Type I, Slow twitch

Front 15

Sprinting/ power muscle fibers are _____

Back 15

fast twitch or type II

Front 16

True or false: long muscle + short tendon attachment is favorable for muscle hypertrophy.

Back 16

True

Front 17

Do shorter limbs or longer limbs provide leverage advantages during strength training?

Back 17

Shorter

Front 18

How many reps in 75% of 1-RM

Back 18

10

Front 19

Muscle strength X movement speed=

Back 19

Muscular power

Front 20

The standard measure of muscular strength is the highest resistance that can be moved through the full movement range at a controlled movement speed is aka_________

Back 20

1-RM

Front 21

The number of repetitions that can be performed with a given submaximal resistance is aka________

Back 21

muscular endurance

Front 22

Training with _____resistance and ________to_________movement speeds produces the highest power output and is the most effective means for increasing muscular power.

Back 22

medium resistance

moderate to fast speed

Front 23

If a client's 1-RM on bench press is 100 lbs, how many reps could they perform with 75 lbs?

Back 23

Most people can complete approximately 10 reps with 75% of their 1-RM weightload.

Front 24

Advanced exercisers who perform high-volume/high-intensity strength workouts should not train the same muscle groups more frequently than every 2nd, 3rd or 4th day?

Back 24

3rd

For ex: squats on Monday, then not again until Thursday

Front 25

How many sessions per week for beginners?

Back 25

2-3

Front 26

How many sessions per week for intermediate level?

Back 26

3-4

Front 27

How many sessions per week for advanced skill level?

Back 27

4-7

Front 28

How many times a week should each muscle group be targeted?

Back 28

2-3

Front 29

Minimum recovery time between sessions per ACSM guidelines

Back 29

48 hours

Front 30

which comes first in appropriate beginner progression?:

Multiplanar movement machines or uniplanar?

Back 30

Uniplanar

Front 31

which comes first in appropriate beginner progression?:

Supported or unsupported machines?

Back 31

Supported

Front 32

which comes first in appropriate beginner progression?:

Muscle isolation exercises or multijoint exercises?

Back 32

Isolation

Front 33

which comes first in appropriate beginner progression?: Unilateral, free moving machines or Bilateral fixed-level?

Back 33

Bilateral fixed level

Front 34

Cumulative work during a resistance training session is known as:

Back 34

training volume

Front 35

How do you calculate repetition volume?

Back 35

sets x reps

Front 36

how do you calculate load volume

Back 36

weights x reps x sets

Front 37

6 reps = 85% 1-RM

8 reps = 80% 1-RM

10 reps = 75% 1-RM

12 reps= 67% 1-RM

Back 37

memorize front of card

Front 38

if your 1-RM on squat is 100 lbs, how many reps can you do at 85 lbs?

Back 38

6 because

6 rep range = ~85% 1-RM

Front 39

if your 1-RM on squat is 100 lbs, how many reps can you do at 80 lbs?

Back 39

8 reps

Front 40

if your 1-RM on squat is 100 lbs, how many reps can you do at 75 lbs?

Back 40

10 reps

Front 41

if your 1-RM on squat is 100 lbs, how many reps can you do at 67 lbs?

Back 41

12 reps

Front 42

Training volume (sets, reps, rest, intensity) for general muscle fitness:

Back 42

1-2 sets

8-15 reps

30-90 sec rest

"intensity varies"

Front 43

Training volume (sets, reps, rest, intensity) for muscular endurance

Back 43

2-3 sets

12+ reps

30 sec or less rest (30-60 sec in high-intensity circuits)

60-70% 1-RM (~12-16 rep range)

2-3 workouts a week

Front 44

Training volume (sets, reps, rest, intensity) for muscular hypertrophy

Back 44

3-6 sets each muscle group

6-12 reps, 12-24 total sets

30-90 sec rest

70-80% 1-RM (8-11 rep range)

2X week, rest 72 hrs between muscle groups

Front 45

Training volume (sets, reps, rest, intensity) for Muscular strength

Back 45

2-6 sets (start with 1-4)

6 or less reps

2-5 min rest

80-90% 1-RM (4-8 rep range)

2Xweek, 72 hours rest between

Front 46

Training volume (sets, reps, rest, intensity) for Power

Back 46

3-5 sets

1-2 reps for single-effort events;3-5 f/ multiple

2-5 min rest

greater than 90% 1-RM (less than 4 reps)

Front 47

Most periodization models for strength-training programs begin with ____volume/____intensity workouts,

progress to ____volume/____intensity workouts, and conclude with ____volume/____intensity workouts

Back 47

1) High volume, low intensity (12-16 rep range)

2)moderate-moderate (8-12 rep)

3) low volume/ high intensity (4-6 rep)

#'s are my own estimates

Front 48

Commonly recommended movement speed is ____ seconds per rep

Back 48

6

Front 49

concentric muscle action should be performed in ____seconds

eccentric:____

Back 49

1-3 sec

2-4 sec

Front 50

Which phase- concentric or eccentric triggers DOMS?

Back 50

eccentric- lowering

Front 51

Explain double progressive protocol

Back 51

Increase reps, then increase resistance by 5%

Front 52

As a general guideline, many strength authorities recommend a training range of __-__reps

Back 52

8-12

Front 53

What % 1-RM are you working in if you are performing 8-12 reps?

Back 53

70-80%

Front 54

Due primarily to lack of resistance training , adults lose about ___lbs of muscle every 6 years

Back 54

3

Front 55

The overall time frame for a specific periodization program is called the________

Back 55

macrocycle

Front 56

the macrocycle may cover a training period of ___ to ____ months

Back 56

6-12

Front 57

How long is a typical microcycle?

Back 57

2-4 weeks

Front 58

How long is a typical mesocycle?

Back 58

3 months

Front 59

____periodization provides a consistent training protocol within each microcycle and changes the training variables after each microcycle

Back 59

LINEAR

Front 60

______periodization provides different training protocols during the microcycles

Back 60

Undulating

Front 61

8 reps is _____% 1-RM?

Back 61

80%

Front 62

12 reps is _____% 1-RM?

Back 62

67%

Front 63

4 reps is ____% 1-RM?

Back 63

90%

Front 64

4 reps=90% 1-RM

8 reps= 80% 1-RM

12 reps= 67% 1-RM

(6= 85%

10=75%)

Back 64

Memorize these!!

Front 65

Movement training phase assesments should be conducted on a: weekly, monthly, or yearly basis until the client has mastered the squat, lunge, puysh, pull and rotation movements?

Back 65

Monthly

Front 66

What does the FIRST acronym (guideline for movement training) stand for?

Back 66

Frequency

Intensity- lower during movement training phase

Repetitions

Sets

Type

Front 67

What is the timeframe for the movement training phase?

Back 67

2 weeks-2 months

Front 68

Example standard split routine for push/pull/leg

Back 68

Chest, shoulder, tricep Mon & Thurs

Back & Bis Tues & Fri

Legs Wed & Sat

Front 69

Total body or split routines are the best way to increase total training volume?

Back 69

Split

Front 70

Recommended progression procedure for improving muscular strength is the_______

Back 70

Double-progressive training protocol.

If in 4-8 rep range, work up to 8 reps, then increase weight by 5%. Work up to 8 reps at that weight...increase 5%...

Front 71

True or false: generally, muscle hypertrophy is facilitated by exercise sessions that favor relatively high training volumes and relatively brief rests between sets...lower weight and higher reps than strength training but higher weight and lower reps than endurance training.

Back 71

TRUE

Front 72

It is essential to give each muscle group ___hours of recovery and remodeling time between successive hypertrophy sessions

Back 72

72

Front 73

____to____ repetition range is generally recommended for muscle hypertrophy training

Back 73

6-12 rep range

Front 74

Hypertrophy bodybuilders may perform ____or more different exercises for each muscle group

Back 74

4

Front 75

Hypertrophy bodybuilders may perform ___to___ sets of each exercise

Back 75

3-6

Front 76

Hypertrophy bodybuilders use approximately ___% maximal resistance during workouts

Back 76

75% (10 reps)

Front 77

Hypertrophy bodybuilders rest _____ to ____seconds between sets

Back 77

30-90

Front 78

Most bodybuilders work each muscle group ___times per week

Back 78

2

Front 79

Thsi training approach involves alternating exercises for opposing muscle groups with little rest between sets

Back 79

Supersets

Front 80

This training approach involves exercisers performing 2 or more exercises for the same muscles in rapid succession Ex: 3 sets tricep push downs, followed by bench dips

Back 80

Compound sets

Front 81

two advanced training approaches that use post-fatigue repetitions are:

Back 81

Breakdown training

assisted training

Front 82

This training method requires the exerciser to train to muscle fatigue, then immediately reduce the resistance by 10-20% and go to fatuge again

Back 82

breakdown training

Front 83

This training approach requires the exerciser to train to fatigue, then receive manual assistance fron trainer on lifting phase (concentric action) for 3-5 post-fatigue reps

Back 83

Assisted training

Front 84

True or false:

People are about 40% stronger on eccentric muscle actions

Back 84

True

Front 85

Power = Force x Velocity

Power = work/ time

Back 85

Memorize

Front 86

To increase muscular power use _____resistance with ____speed

Back 86

medium.....fast

Front 87

can a client with postural instability be a candidate for power training?

Back 87

No

Front 88

Can a client with an issue with movement mechanics be a canididate for power training?

Back 88

No

Front 89

_____exercise that incorporated quick powerful movements and involves the stretch shortening cycle is called _____exercise

Back 89

Plyometric

Front 90

______is the product of muscular strength and movement speed

Back 90

Muscular power

Front 91

_______is the ability to achieve high velocity and incorporates reaction time and speed of travel over a given distance

Back 91

Speed

Front 92

3 powerlifting lifts are:

Back 92

Bench press

squat

deadlift

Front 93

Which has more power production- olympic lifting or powerlifting?

Back 93

Olympic! They try to see how fast they can lift the heavy weights...Power lifters go slow.

Front 94

The period of time between the eccentric and concentric actions is called the ______phase and should be kept to a minimum to produce the greatest amount of muscular force

Back 94

amortization

Front 95

muscle______sense difference in the rate and magnitude of stretching imposed on a muscle

Back 95

spindles

Front 96

True or false:

Prior to starting a performance session the trainer should have the client perform a specific low-intensity warm up that incorporates movements similar to the high-intensity exercises that are planned during the session.

Back 96

TRUE. This type of pettern-specific warm up readies the client's neuromuscular system for a more intense version of the movement and prepares them mentally for the challenge ahead.

Front 97

Movement pattern progression- put in order:

crossover

backward

lateral

forward

rotational

Back 97

1) forward

2)lateral

3) backward

4) rotation

5) crossover aka cutting or curving

Front 98

Personal trainers should introduce clients to high-intensity lower body plyometric drills only after the client has demonstrated ability to successfully squat ____x their bodyweight or complete ___squat reps with 60% of their own bodyweight in 5 seconds

Back 98

1.5..........5

That would be 78 lbs for me 5 x in 5 seconds

Front 99

Which part of the foot should clients land on when doing jump squats?

Back 99

MIDfoot and roll forward to push off ball

Front 100

How many plyometric or agility/speed workouts should be done per week?

Back 100

1-3

Front 101

recommended recovery time between plyometric or agility/speed workouts:

Back 101

48-72 hours

Front 102

Volume in plyometric training is expressed as the number of ____and ____ performed in a given workout

Back 102

sets and reps

Front 103

As intensity increases volume should______

Back 103

decrease

Front 104

Reps are counted as the # of ____or ___ contacts with the ground

Back 104

foot (low body) or hand (up bod)

Front 105

Plyometric volume guidelines for a beginner at:

low-intensity

moderate intensity

high intensity

Back 105

80-100 low intensity

60 ( total of 100-120 including low-int warm up)

40 (100-120 with low-int warm up)

Front 106

Plyometric volume guidelines for an intermediate exerciser at:

low-intensity

moderate intensity

high intensity

Back 106

100-150

80-100 (150-200 w/ low int warm up reps)

60-80 (150-200 w/ low int warm up)

Front 107

Advanced Plyometric volume guidelines at:

low-intensity

moderate intensity

high intensity

Back 107

140-200

100-120 (180-220 total w/ low int warm up)

80-100 (180-220 total with low int warm up)

Front 108

Speed- ____ is the ability to develop force at high velocities and relies on a person's reactive ability

Back 108

strength

Front 109

Speed-_____ refers to the ability of an in dividual to maintain maximal velocity over an extended time period

Back 109

endurance

Front 110

Duration and intensity for speed/agility drills recommended for a beginner:

Back 110

15-30 seconds. Less than 70% Max intensity (glycolytic system)

Front 111

Duration and intensity for speed/agility drills recommended for an intermediate exerciser:

Back 111

Less than 10 seconds. Greater than 90% max intensity (phosphagen syetem)

Front 112

Duration and intensity for speed/agility drills recommended for an advanced exerciser:

Back 112

10-60 seconds. Greater than 75-90% max intensity (glycolytic and phosphagen systems)

Front 113

Minimum duration for rest periods in agility/speed training is:

Back 113

2-3 min

Front 114

What are ABC drills?

Back 114

Do 1-2 sets x 20-30 yards each

A high knees- walking, skipping, then slow running. Incorporate arm circles.

B High marches (straight leg)- extend knee first, then kick out not a soccer kick where entire leg swings forward. Incorporate arm circles.

C butt kicks- single leg...walk, slow run, arm circles

Front 115

Progression for ladder hurdle drills

Back 115

Forward

forward jump/hop

Lateral

Lateral jump/hop

backward

multidirectional

Front 116

How many reps and sets for youths performing resistance training?

Back 116

1-3 sets

6-15 reps/set

2-3 days week

Front 117

ACSM recommends older adults use a resistance that can be performed for ___to___reps, or about ____% maxinal resistance

# times a weeK

# sets?

Back 117

10-15...60-70

2x week

start with a single set for each

Front 118

True or false:

resistance training with lighter weights and higher reps or heavier weights and lower reps produces similar muscular responses, as long as the exercise set fatigues the targeted muscles within the limits of the anaerobic energy system (less than 90 sec)...

Back 118

TRUE- the effects on muscular endurance, strength and size are approximately the same whether the individual performs 5 reps to fatigue in 30 sec, 10 reps to fatigue in 60 sec or 15 reps to fatigue in 90 sec...

Front 119

True or false: Clients who have experience with strength training, demonstrate good movement skills, maintain good posture and have no adverse health risks can begin in phase 3, load training if it is consistent with their stated goals.

Back 119

TRUE