SECTION V: Muscular Strength & Endurance Programming

List at least six (6) benefits of muscular fitness.

-Increased physical work capacity

-Ability to perform activity of daily living (ADL's)

-Increase in bone density

-Increased fat free mass

-Increase in muscle mass

-Decrease in sacropenia

-Decrease in risk of injury

-Enhanced feeling of well being

-Overall improved quality of life

muscle strength

the maximum force a muscle can generate at one time

muscle endurance

the ability to sustain repeated muscle actions for an extended period of time

muscle power

the explosive aspect of strength and product of strength and speed ; power = force x distance / time

muscle stability

the ability of a muscle or muscle group to stabilize a joint and maintain position without movement , or to be able to perform a sustained isometric contraction

hypertrophy

an increase in the muscle fiber size

overload principle

Increasing the intensity (resistance), frequency, or duration of the training above the normally experienced.

specificity principle

Also known as SAID (Specific adaptations to imposed demands) principle. In strength training, research shows that results are specific to the range of motion trained in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed.

Volume

Total number of repetitions performed multipli

volume

total number of reps performed x the total amount of weight, or resistance used during a single training session ; V= reps x weight

progressive resistance exercise

PRE means that resistance must be gradually, progressively increased (overloaded) as the muscles adapt to a given exercise.

periodization

refers to variations in the training program over the course of several muscles that help to improve performance, prevents injury,staleness, and burnout

micro cycle

• 1-4 weeks

meso cycle

• 3-4 months

macro cycle

• 6-12 months

List the ACSM guidelines for resistance training.

-Perform 2-4 sets for each major muscle group

-perform 8-12 repetitions for most people

-exercise to fatigue not failure.

Complete the following chart of opposing muscle groups.

-Biceps---> Triceps

-Anterior and medial deltoids---> Latissimus Dorsi

-Pectoralis major---> Posterior deltoid, mid traps, & rhomboids

-abdominals --->Erector spinae

-quads---> hamstrings

-Hip abductors --->hip adductors

Name some of the steps in designing a resistance training program.

-Evaluate short and long term goals

-Areas that need special attention

-Types of muscle training to be used

-Specific exercises and exercise order

Describe the following systems.

-Single-set : 1 set each group ( 8-12 reps)

-Multiple-set : 3-6 set of same exercise

-Super-set : combo of 2 diff exercises without rest, repeated several sets

-Pyramid : light to heavy (ascending) | heavy to light ( descending) | complete ( ascending and descending )

-Pre-exhaustion : performing exercises that isolate large muscles first, followed by large and small simultaneously

-Split routine : organized to train more frequent, no body part is worked two days in a row single body part is isolated each day

-Circuit training : moving from one workout to the next with little rest, one set at 40-60% 1 rep max

-Super-circuit : alternate resistance training with cardio

-Eccentric training : emphasized negative work in eccentric phase

List two (2) advantages of each of the following types of resistance training.

-Constant resistance : simple, easy to use | relatively inexpensive | require balance | greater variety | easy to maintain | both multi and single exercises

-Variable resistance : safe and easy to use | good for beginners | productivity in shorts time | less supervision

-Isokinetic resistance : safe and easy to use | good for rehab | intense workout in short time | detailed performance feedback

-Isometric resistance : good for rehab | inexpensive

Name at least five (5) common training errors

Using too much weight

Improper, or no warm up

Inability to stabilize core

Breath holding

Excessive speed

Poor body awareness

Lack of focus

Excessive or inadequate ROM

No pain no gain

Define DOMS

Delayed onset muscle soreness

-occurs 24-48 hours post exercise,

-Microscopic damage

-Inflammation / increased white blood dell

-Stimulated nerve endings result of repair activity

List several genetic factors that may influence the ability to lift heavier weights.

1. Limb length, clients with shorter limbs will be able to lift more weight

2. Tendon insertion

3. Muscle belly length

4. muscle fiber composition

5. testosterone

List several of the symptoms of overtraining.

Decline in physical performance

Loss of muscular strength

Decreased appetite

Increase muscle tenderness and joint soreness

Increased injury

Nausea

Elevated resting heart rate/ BP

Depression

Three phases of Adaption

-alarm or shock

-adaption

-exhaustion or staleness

testosterone

What influences the ability of a muscle to hypertrophy, & accounts for the major difference between men & women in strength training?

Describe the 2 muscular factors of weight training.

1. muscle belly length - the length of the muscle fibers, clients with greater muscle tissue have greater ability to develop size and strength
2. muscle fiber composition; fast twitch fibers tend to hypertrophy faster than slow twitch

Describe the 2 bio-mechanical factors of weight training.

. limb length, shorter limbs=shorter levers=more weight is able to be lifted than those with long limbs
2. tendon insertion- the further the muscle tendon attaches from the joint or axis, the greater the mechanical advantage affecting muscle strength

Define retraining

the concept that the more fit clients are, the more they have to lose during periods of detraining

Define detraining

a deconditioning process that occurs as a result of inactivity, and/or the cessation of regular physical training

overtraining

Which principle refers to the insufficient recovery time after exercising, thus not allowing the body to rebuild?

balance

the ability to maintain a position without moving for a certain period of time, can also be defined as a state of bodily equilibrium

What is isometric resistance training also known as?

Static Training

Describe the cheat system.

Popular with bodybuilders
High risk of injury
Performing a set of exercises to exhaustion, then performing a few more by breaking form & using momentum & other muscle groups

acute muscle soreness

occurs during and immediately after exercise and is due to the accumulation of lactate, decreased oxygen, and tissues swelling, short lasting, disappearing immediately after the exercise is over

Describe eccentric (negative) training.

Emphasizes the negative / eccentric phase of the contraction, helps to maximize strength & hypertrophy, primary source of DOMS (Delayed Onset Muscle Soreness), controversial

Describe the forced reps system.

Perform after a full set of range of motion exercises are completed to exhaustion. Forced reps are assisted. The trainer assists the client

Describe the partial reps system aka burn system

Perform full range of motion exercises to exhaustion followed by partial range of motion exercises to exhaustion. Strict form must be maintained.

Describe the blitz system.

Variation of the split routine. A single body part is isolated each day, keeping the duration & volume of the workout the same. Often used by bodybuilders & athletes before a competition.

Describe the Pre-Exhaustion System

Performing exercises that isolate large muscles 1st, prior to exercises that work both large & small simultaneously

How many variations of pyramid training sets are there? Describe them.

light to heavy / ascending pyramid.

• Weight is increased & reps are decreased with each set

heavy to light / descending pyramid.

• 1. Weight decreases while reps increase
  2. Decreasing weights & decreasing reps (AKA breakdown triangle)

complete pyramid / triangle program

• Exhaustive/Intense
  Combines light to heavy with heavy to light, 1st increasing the resistance & then decreasing

What is a giant-set system?

Similar to super & tri-sets, except 4-6 different exercises may follow one another without a rest
Often used for muscle groups (i.e. abs) where different variations of an exercise are possible

What is the General Adaptations Syndrome / Gas Theory?

It states the body goes through 3 phases of adaptation.
1. Alarm/Shock: Muscle soreness develops & performance may decrease as a bout of resistance training
2. Adaptation: Body adapts to resistance training & strength increases
3. Exhaustion/Staleness: Body has adapted, reached a plateau, & no changes take place, or the body is not given a chance to adapt & injury &/or burnout results

When does high intensity / maximal training occur?

Whenever momentary muscle failure occurs
Can happen at 3RM, 10RM, 15RM, etc.

When does submaximal training occur?

By ending the set when a client fatigues & noticeably slows down the speed of the movement, or when 1-3 more reps could still be performed

What is the acronym for Specificity & what do the letters stand for?

SAID
Specific
Adaptations to
Imposed Demands