Resistance Training Program Design

These flashcards cover key concepts from a lecture on resistance training program design, including exercise order, methodologies, and training effects.

Exercise Order

The sequence of resistance exercises during a training session: 1) Power exercises, 2) Core exercises, 3) Assistance exercises.

Power Exercises

Exercises that involve multiple joints and are performed at high intensity to enhance strength and performance.

Core Exercises

Multi-joint exercises that strengthen the core muscles, typically performed after power exercises.

Assistance Exercises

Single-joint exercises that target specific muscle groups, performed last in an exercise order.

Muscle Hypertrophy

The increase in the size of muscle fibers, often achieved through resistance training.

Muscle Strength

The maximum amount of force that a muscle or group of muscles can exert against resistance.

Resistance Training

A form of exercise that improves strength and endurance by exercising muscles against an external force.

Agonist-Antagonist Pairing

A training method that alternates between exercises targeting opposing muscle groups to improve efficiency and recovery.

Supersets

A training method where two exercises are performed back-to-back with little to no rest in between.

Circuit Training

A form of body conditioning that involves a series of exercises performed in sequence with minimal rest.

Volume Load

The total amount of weight lifted in a training session, calculated as load times repetitions.

With Resistance Training

The principle that higher training volume can lead to greater muscle adaptations.

Neuromuscular Fatigue

The reduced ability of a muscle to generate force, which may occur after intense physical activity.

Electromyography (EMG)

A technique used to evaluate the electrical activity of muscles, which can indicate muscle fatigue.

10 Repetition Maximum (10RM)

The maximum weight a person can lift for ten repetitions in a particular exercise.

Traditional-Set Training

A training method where all sets of a given exercise are performed before moving on to the next exercise.

Paired-Set Training

A training method where exercises are performed for opposing muscle groups in an alternating manner.

Hamstring Coactivation

The simultaneous activation of the hamstring muscles during an exercise, enhancing stability and performance.

Percent Decrease

The reduction in performance that can be quantified as a percentage, often measured across multiple sets.

Mean Velocity

The average speed of movement during an exercise, usually measured in meters per second.

Mean Power

The average power output during a set, typically measured in watts.

Peak Force

The maximum force exerted by a muscle group during a contraction.

Session RPE

The Rating of Perceived Exertion collected after a training session, reflecting the difficulty of the session.

Program Design

The systematic planning of various aspects of a resistance training program, including exercise selection and order.

Fatigue Indices

Measures that assess the level of muscle fatigue experienced during or after an exercise session.

Training to Failure

A training method where an individual performs repetitions until they cannot complete another due to fatigue.

Pre-Exhaust Method

A technique that involves performing an isolation exercise prior to a compound movement to pre-fatigue the target muscle.

Key Exercises

Specific exercises included in a training program to achieve intended adaptations.

Agonist-Agonist Set

A paired set that includes exercises targeting the same muscle group.

Upper-Lower Paired Set

A training method that alternates between upper and lower body exercises.

Dynamic Contraction

A type of muscle contraction that involves movement, as opposed to static contraction.

Isometric Strength

The strength exhibited by a muscle when it is contracted but not changing in length.

Training Density

The amount of work completed in a specific period of time during a training session.

Resistance Exercise Outcomes

The improvements in strength, hypertrophy, and endurance resulting from a resistance training program.

Cohort Studies

Research that involves following a group of individuals to observe the effects of certain variables over time.

Magnitude of Effects

A statistical term that reflects the size of the difference observed in treatment outcomes.

Exercise Guidelines

Recommended practices for structuring resistance training to maximize benefits and reduce injury risk.

Statistical Significance

A mathematical determination that a relationship or difference in data is likely not due to chance.

Training Strategies

Techniques employed in resistance training programs, including exercise selection and sequencing.

Push-Pull Exercises

Exercises that alternate between pushing and pulling movements to ensure balanced muscle development.

Resistance Training Program

A structured plan outlining resistance exercises, sets, repetitions, and other parameters to enhance strength.

Lower Body Exercises

Exercises that primarily target the muscles of the legs and hips.

Upper Body Exercises

Exercises focused on the muscles of the chest, back, shoulders, and arms.

Warm-Up Protocols

Structured activities designed to prepare the body for physical exercise and reduce the risk of injuries.

High-Intensity Training

A type of resistance training characterized by high effort, minimal rest, and heavy loads.

Progressive Overload

The gradual increase of stress placed upon the body during exercise training.

Final Comments

Summarized points or conclusions drawn from the research and discussions in the training context.