Training Systems Sport, Fitness & Wellbeing: Resistance Training Concepts and Systems

Flashcards based on the Resistance Training Definitions, Common Myths, and Training Systems lecture transcript.

What is the main physiological reason why spot reduction is considered a resistance training myth?

Fat metabolism and utilisation are functions of the total metabolic cost of exercise and draw from fat deposits over the whole body, rather than being limited to the specific muscles worked.

What evidence from tennis players is cited to disprove spot reduction?

Tennis players exhibit greater muscle mass in their dominant arm compared to their non-dominant arm, but possess the same amount of body fat on both arms.

What are the average concentrations of testosterone in males versus females as stated in the notes?

Males average $300\text{--}1,000\text{ ng/dl}$, while females average $20\text{--}80\text{ ng/dl}$ (which is $20\text{--}30\text{ times}$ less).

What physiological adaptation occurs when training with heavy weights and low repetitions (less than $6\text{ reps}$)?

Adaptation occurs mainly in the nervous system, leading to increases in relative strength without dramatic increases in muscle mass.

What causes the masculine physique seen in female bodybuilding according to the lecture notes?

The use of performance-enhancing supplements, specifically Growth Hormone, Anabolic Steroids, and Testosterone.

Under what specific conditions can resistance training stunt growth and fuse epiphyseal growth plates in children?

It occurs during poorly prescribed heavy resistance programs ($<4\text{--}5\text{RM}$) containing heavy squats, deadlifts, and standing calf raises that place heavy tension on the lumbar spine.

How is Maximal Strength defined in resistance training?

The maximum external force that can be generated against an insurmountable resistance (isometric) or the force exerted against a resistance in one maximal effort ($1\text{RM}$).

What is the formula for Power as defined in the terminology notes?

$$\text{Power} = \text{force} \times \text{velocity}$$

What is the distinction between Absolute Strength and Relative Strength?

Absolute Strength is the greatest force a muscle can produce irrespective of body weight, whereas Relative Strength is the force produced in relation to body weight.

What is the difference between Hypertrophy and Hyperplasia?

Hypertrophy is an increase in muscle cell size, while Hyperplasia is an increase in muscle cell number.

What characterizes Myofibrillar Hypertrophy versus Sarcoplasmic Hypertrophy?

Myofibrillar hypertrophy is mostly functional hypertrophy resulting in increased muscle fiber thickness (denser, stronger muscle), whereas sarcoplasmic hypertrophy is mostly non-functional and increases sarcoplasmic volume.

What concept is illustrated in this general training cycle graph?

The General Workout/Recovery Cycle showing the progression from Training Stimulus through Fatigue, Recovery, Supercompensation, and Involution.

What key factors impact Recovery in the Overcompensation cycle?

Nutrition (water, protein and carbs), sleep (6-8 hrs), mental stress, physical stress (work-related), other training and physical labour.

What are the competitive lifts included in Olympic Weightlifting?

The Snatch and the Clean & Jerk.

What three lifts make up the sport of Powerlifting?

Squat, Bench Press, and Deadlift.

What is the rule for exercise ordering in resistance training?

1. Complex before 2. Compound (multi-joint) before 3. Isolation (single-joint).

According to the NSCA % of $1\text{RM}$ table, how many repetitions are allowed at $80\%$ of $1\text{RM}$?

$$8\text{ reps}$$

What is the Bulk System, and what is its goal?

A system using $3 \times 6\text{RM}$ designed to achieve simultaneous increases in strength and size.

How is the Multi-poundage resistance training system executed?

A weight between $4\text{--}6\text{RM}$ is lifted, then $5\text{--}10\%$ of the weight is removed to perform another $4\text{--}6\text{RM}$, continuing without rest until no weight remains.

What is the Forced Reps system, and what percentage of aid does the spotter provide?

Complete a 1 RM, then do 1-3 assisted concentrics with the aid of a spotter who only provides 10-15% aid to the rep.