Kinesiology: Resistance Training Program Design - Rest Periods

These flashcards cover key concepts related to resistance training program design, specifically focusing on rest periods.

Rest Periods

Time intervals between training sessions or between sets during a workout.

Inter-set Rest Periods

Rest periods taken between sets of an exercise during a training session.

Intra-set Rest Periods

Short breaks taken within a set of an exercise.

Strength Training

Training aimed at increasing muscle strength.

Power Training

Training focused on increasing the ability to exert maximal force in minimal time.

Hypertrophy

The increase in muscle size as a result of resistance training.

Muscular Endurance

The ability of a muscle group to sustain repeated contractions over time.

1RM

One Repetition Maximum; the maximum amount of weight lifted for one repetition.

Training Goal

The objective of a training program, such as strength, power, hypertrophy, or endurance.

Recovery Time

The period needed for the body to recuperate between training sessions.

Short Rest Periods

Rest intervals of less than 30 seconds typically aimed at improving muscular endurance.

Moderate Rest Periods

Rest intervals of 60-90 seconds, suitable for single-joint exercises.

Long Rest Periods

Rest intervals ranging from 2-5 minutes, beneficial for strength and power training.

Multi-joint Exercises

Exercises that involve multiple joints, requiring more muscle groups.

Single-joint Exercises

Exercises that focus on a single joint and muscle group.

Training Volume

The total amount of work performed in a training session, often measured by the number of sets and reps.

RPE

Rating of Perceived Exertion; a subjective scale used to measure exercise intensity.

Lactate

A byproduct of anaerobic metabolism, often measured to assess exercise intensity and fatigue.

Supersets

A training technique where two exercises are performed back-to-back with minimal rest.

Muscle Strength

The maximum amount of force that a muscle can produce.

Hypertrophy Training

A training approach aimed at increasing muscle mass.

Rest Interval

The time between sets or exercises during a workout.

Resistance Exercise

Any exercise in which muscles contract against external resistance.

Training Cycle

A planned series of workouts typically focused on specific goals over a set period.

Core Exercises

Exercises aimed at strengthening the muscles of the torso.

Strength and Conditioning Professional

An expert trained to design and implement exercise programs focused on physical performance.

1RM Load

The amount of weight that can be lifted for one repetition at maximum effort.

Optimal Rest Guidelines

Recommended rest periods tailored to specific training goals and exercises.

Research Findings

Results from fitness studies that inform training practices and guidelines.

Blood Sampling

A method used to measure chemical components in the blood, such as lactate levels.

Experimental Groups

Groups of subjects in a study that receive different treatment conditions.

Practice Applications

Practical insights derived from research that can be applied in real-world training.

Resistance Training

A form of exercise involving resistance to muscular contraction to build strength.

Pre-season Training

Training conducted before the competitive season to enhance performance.

Post-training Measurement

Assessments made after a training cycle to evaluate progress.

Training Adjustments

Modifications made to a workout program based on an athlete's performance and recovery.

Strength Training Program

A structured plan designed to improve muscular strength.

Training Frequency

How often training sessions occur within a given time frame.

Exercise Physiology

The study of the body’s responses to physical activity.