Resistance Training Recommendations

This set of flashcards covers key vocabulary and concepts related to resistance training, its methods, physiological responses, and hormonal influences.

Resistance Training

A form of exercise aimed at improving muscular strength and endurance by exerting force against resistance.

Maximal Effort Method

A strength training method focused on improving neuromuscular coordination through maximum effort with low repetition.

Submaximal/Repeated Effort Method

A strength training method aimed primarily at hypertrophy, using moderate weights for multiple sets.

Dynamic Effort Method

A training method designed to increase the rate of force development and explosive strength.

Primary Anabolic Hormones

Hormones that promote muscle growth and recovery, including testosterone and growth hormone.

Testosterone

An anabolic hormone that affects muscle mass, strength, and recovery; higher levels improve muscle building.

Growth Hormone

A hormone vital for growth and recovery, increases protein synthesis and fatty acid utilization.

Insulin-like Growth Factor (IGF)

An anabolic hormone that plays a role in muscle repair and growth, interacting with other hormones during resistance training.

Cortisol

A catabolic hormone that breaks down proteins for energy, its levels can be affected by resistance training.

Catecholamines

Hormones that enhance performance by increasing heart rate, force production, and energy availability during exercise.

Training Load

The amount of weight lifted during a workout session, often influences recovery time and training frequency.

Rest Periods

The time taken to recover between sets of exercises, which can impact strength gains and hormonal responses.

Exercise Order

The sequence in which exercises are performed in a training session, typically prioritizing larger muscle groups.

Hypertrophy

An increase in the size of muscle cells, often the primary goal of specific resistance training methods.

Neuromuscular Coordination

The ability of the nervous system to communicate with muscles to produce efficient movements.

Heavy Resistance Training

A training approach that utilizes high weights (85-95% of 1RM) to increase strength and hormonal response.