EXSC 390 Exam 2 Study Guide: Resistance Training Concepts

Motor Unit Recruitment

Process of activating motor units for muscle contraction.

All or None Principle

All fibers in a motor unit contract fully.

Size Principle

Low threshold units recruited before high threshold units.

Neural Adaptations

Neurological changes enhancing strength in early training.

Motor Cortex Activity

Increased activity improves neuromuscular function.

Motor Unit Synchronization

Coordinated firing of motor units for force timing.

Neural Inhibition Removal

Reduction of inhibitory signals from Golgi tendon organs.

Transient Hypertrophy

Short-term muscle size increase from fluid accumulation.

Chronic Hypertrophy

Long-term muscle size increase from myofibril growth.

Type I Muscle Fibers

Slow twitch fibers with higher aerobic capacity.

Type II Muscle Fibers

Fast twitch fibers with greater anaerobic capacity.

Resistance Training Volume

Total work performed in a training program.

Volume Equation

Frequency x intensity x time = volume.

Muscular Strength

Maximal force exerted by a muscle group.

Muscular Endurance

Sustained submaximal force by muscle groups.

Muscular Power

Force and velocity product during work.

Hypertrophy Definition

Increase in muscle size due to training.

Training Volume Relationship

Increased volume leads to growth, then plateaus.

Fitness Fatigue Model

Performance equals fitness minus fatigue.

Fatigue Resistance

Adaptation to training increases fatigue resistance.

Volume Recommendations

Guidelines for optimal resistance training volume.

Volume

Total sets per muscle group per week.

Novice Training Volume

10-12 sets per muscle/movement weekly.

Intermediate Training Volume

13-15 sets per muscle/movement weekly.

Advanced Training Volume

16-20 sets per muscle/movement weekly.

Intensity of Load

Weight lifted as a percentage of 1RM.

Intensity of Effort

Proximity to maximal effort during training.

1RM

One-repetition maximum; maximum weight lifted once.

AMRAP

As many reps as possible in a set.

Rep Max (RM)

Maximum weight lifted for a specified reps.

RPE

Rating of perceived exertion on a scale.

Train to Failure

Performing reps until unable to continue.

RPE Scale

1-10 scale indicating effort level during exercise.

Strength Training Intensity

2/3-3/4 volume in 1-6 rep range.

Hypertrophy Training Intensity

2/3-3/4 volume in 6-12 rep range.

Frequency Recommendations

Train each muscle group 2+ times/week.

Compound Exercise

Engages multiple muscle groups simultaneously.

Isolated Exercise

Targets a specific muscle group only.

Exercise Selection Order

Compound exercises first, then isolated exercises.

Muscle Confusion

Changing exercises to promote adaptation and growth.

Exercise Technique Importance

Efficient technique prevents injury and improves performance.

Mind-Muscle Connection

Focus on specific muscles during exercises.

Training Age Impact

Progression complexity increases with training experience.

Novice

New to training; less than 6 months experience.

Intermediate

Familiar with training; 6 months to 2 years.

Advanced

Close to genetic limit; 2+ years training.

Functional Training Purpose

Establish postural stability and kinetic chain mobility.

Functional Training Exercises

Core and balance exercises for spine stabilization.

Flexibility Exercises

Lengthen tight muscles and increase mobility.

Progressive Exercise Volume

Increase challenge as function improves.

Movement Training Purpose

Develop movement efficiency across all planes.

Cognitive Stage of Learning

Most clients are learning basic movement patterns.

Movement Training Exercises

Static squats and lunges for conditioning.

Novice Lifter Progression

Micro load each session after comfort with movements.

Intensity Addition

Increase load by 2.5-5 lbs per exercise.

RPE Scale

Rate of Perceived Exertion for intensity monitoring.

Intermediate Lifter Progression

Includes linear and wave loading periodization.

Linear Periodization

Organizes training into periods for long-term adaptations.

Macrocycle

Overall program timeframe; lasts 6-12 months.

Mesocycle

Specific training goals; lasts 1-2 months.

Microcycle

Progressive training segments; lasts days to weeks.

Block Periodization

Divides macrocycle into accumulation and intensification blocks.

Accumulation Block

Moderate intensity to build mass over 6 weeks.

Intensification Block

Increased intensity with reduced volume over 4 weeks.

Linear Periodization Benefits

Optimizes adaptations while avoiding stagnation.

Linear Periodization Disadvantages

Client may lose adaptations from previous cycles.

Realization Block

Period to improve fitness and reduce fatigue.

Mesocycle

Training phase lasting 2-6 weeks.

Tapering

Reducing volume to peak performance pre-competition.

Undulating Periodization

Frequent changes in intensity and repetition ranges.

DUP

Daily Undulating Periodization for varied training.

WUP

Weekly Undulating Periodization for varied training.

Hypertrophy

Muscle growth through increased training volume.

Strength

Maximal force production capability.

Power

Force exerted quickly; strength and speed combined.

Recovery Time

Rest needed between training sessions, 48-72 hours.

Antagonist Paired Sets

Supersets targeting opposing muscle groups.

Drop Sets

Reducing load after reaching muscle failure.

Rest-Pause Sets

Short rest during sets to enhance fatigue.

Rest Between Sets

Time until ready for optimal performance.

Training Tempo

Speed of lifting; affects technique and load.

Eccentric Phase

Muscle lengthening under load; slower tempo.

Concentric Phase

Muscle shortening under load; faster tempo.

Training Volume

Total amount of work performed in training.

Intensity

Load or effort level during exercise.

Muscle Recruitment

Activation of muscle fibers during exercise.

Muscular Performance

Ability to exert force during physical activity.

Compounding Exercises

Combining movements for efficiency in training.

Isolation Exercises

Targeting specific muscles without involving others.

Peaking

Achieving optimal performance at competition time.