NASM Resistance Training

General adaptation syndrome (GAS)

describes the way in which the body responds and adapts to stress

What is the alarm reaction stage and what are some examples in response to resistance training?

the initial reaction to a stressor — fatigue, stiffness, and DOMS

Progressive overload

increasing the intensity or volume of exercise programs using a systematic and gradual approach

Resistance development

when the body increases its functional capacity to adapt to a stressor

What is the exhaustion stage and what are some examples in response to resistance training?

a prolonged intolerable stressor that produces fatigue and leads to injury or breakdown in the system — stress fractures, muscle strains, ligament sprains, joint pain, and emotional fatigue

Periodization

macromanagement of training variables in an organized fashion to improve performance over time

Overtraining syndrome

when an athlete or client experiences fatigue, declining performance, and burnout

Overreaching

temporary decrease in performance as a result of fatigue that can lead to overtraining

What is mechanical specificity and what are some examples?

the weight and movements placed on the body — light weights with high reps, seated or standing

What is neuromuscular specificity and what are some examples?

the speed of contraction and exercise selection — stable or unstable exercises, greater muscle recruitment, slower speeds

What is metabolic specificity and what are some examples?

the energy demand placed on the body — aerobic endurance or anaerobic power, shorter rest periods

What is stabilization and its adaptations?

the ability to provide optimal dynamic joint support to maintain correct posture during all movements — improved core and joint stability but not good for hypertrophy or maximal strength

What is muscular endurance and what are its adaptations?

the ability to produce and maintain force production for prolonged periods of time — improved muscular endurance and joint stability leading to better hypertrophy, strength, and power building

What is muscular hypertrophy?

the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension

What is muscular strength and what are its adaptations?

the ability of the neuromuscular system to produce internal tension in the muscles and connective tissues that pull on bones to overcome external force — increased motor unit recruitment, neural demand, and improved strength

What is muscular power and what are its adaptations?

the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time — build on stabilization and strength and increased rate of force production

What is the inverse relationship for load and reps?

decreased load = higher reps (12+)

moderate load = moderate reps (6-12)

increased load = lower reps (1-5)

What is the inverse relationship between sets, reps, and intensity?

fewer sets = high reps with low intensity

more sets = lower reps with high intensity

What is the four number tempo system?

ecc / iso / con / iso

What are common rest intervals for different muscle adaptations?

endurance: 30-60 sec

hypertrophy: 0-180 sec

strength: 3-5 min

power: ~4 min

What is the general recommended frequency for different training levels?

beginner/novice: 2-3 sessions per week

intermediate: 3 sessions (total body) or 4 sessions (split training) per week

advanced: 4-6 sessions per week

Multi-joint exercises

require more effort and stabilization but are good for modification or movement pattern learning

Single-joint exercises

focus on specific muscle groups

What are suggested acute variables for stabilization and muscular endurance?

mod-high reps: 12-20+

low-mod sets: 1-3

low-mod intensity: 50-70%

What are suggested acute variables for muscular hypertrophy?

low-mod reps: 6-12+

mod-high sets: 3-6

mod-high intensity: 75-85%

What are suggested acute variables for maximal strength?

low reps: 1-5

high sets: 4-6

high intensity: 85-100%

What are suggested acute variables for power?

low-mod reps: 1-10

mod-high sets: 3-6

low intensity: 10% of BW with MB or 30-45% with weights

What is a warm up set?

1-2 sets at low intensity to prepare for heavier movements

What is a single set?

one set of an exercise

What are multiple sets?

performing a multiple number of sets for each exercise

What are pyramid sets?

increasing or decreasing the weight for each set

What is a superset?

performing two exercises in rapid succession with minimal rest

What is a complex training set?

performing a compound exercise with a heavy load immediately followed by an explosive movement

What is a drop set?

performing a set to failure, then removing a small percentage of load and continuing with the set

What is a giant set?

performing 4+ exercises in rotation with as little rest as possible in between sets

What is rest pause?

incorporating a slight pause between reps within a series of sets

What is circuit training?

performing a series of exercises one after the other with minimal rest

What is peripheral heart action?

a variation of circuit training that alternates upper and lower extremity exercises throughout the set

What is a split routine?

resistance training routines that train different body parts on separate days?

What is an example of a 2-day routine?

day 1: upper body

day 2: lower body

What is an example of a 3-day routine?

day 1: chest, shoulders, triceps

day 2: legs

day 3: back, biceps

What is an example of a 4-day routine?

day 1: chest, triceps

day 2: back, biceps

day 3: legs

day 4: shoulders

What is an example of a 5-day routine?

day 1: chest

day 2: legs

day 3: back

day 4: shoulders

day 5: arms

What is an example of a 6-day routine?

day 1 and 4: chest, shoulders, triceps

day 2 and 5: legs

day 3 and 6: back, biceps

What is vertical loading?

exercises are performed in rapid succession, starting with the upper extremity and working down to lower extremity

What is horizontal loading?

performing all sets of an exercise before moving on to the next exercise

What are some spotting techniques?

maintain stable stance, spot at the wrist instead of elbows, and spot from behind with arms under armpits