Chapter 7.5: Resistance Training Vocabulary Review

General Impact
- Aerobic exercise is associated with cardiorespiratory health and longevity.
- Anaerobic training (e.g., sprinting, lifting) has a more significant effect on functional capacity and metabolic health.
Neuromuscular System
- Enhances motor unit recruitment, synchronicity, and firing rates.
- Improves coordination, stability, balance, power, and overall movement capabilities.
Muscle Health
- Increases muscle strength, hypertrophy (muscle size), power, and anaerobic endurance.
- Supports lean mass retention during caloric restriction, aiding weight loss.
Connective Tissue and Bone Health
- Strengthens tendons and bones, improving integrity and health.
- Crucial for maintaining bone mineral density, which reduces fracture and osteoporosis risk.
Cardiovascular Benefits
- While not as prominent as aerobic training, resistance training improves capillary and mitochondrial densities, stroke volume, and vascular health.
Metabolic and Hormonal Health
- Vital for patients with obesity or type 2 diabetes.
- Increases efficiency in dealing with energy byproducts.
- Enhances insulin sensitivity and optimizes blood sugar management.
- Stimulates anabolic hormones and reduces catabolism/inflammation.

Objective
- Increase movement competence, optimize muscle activation, enhance stability, and improve mobility.
Training Parameters
- Intensity: 50-70% of 1RM (one-repetition maximum).
- Frequency: 3-5 days/week.
- Volume: 30-36 sets/session (8-20 reps/set).
- Rest: 30-60 seconds between sets.
Outcomes
- Minimal endocrine response; limited growth hormone and testosterone release.

Objective
- Enhance neuromuscular/ movement competency, balance across joints, mobility, and metabolic conditioning; increase time under tension.
Training Parameters
- Frequency: 3-5 days/week.
- Volume: 30-45 sets/session (12-25 reps/set).
- Rest: Shorter periods, 15-30 seconds.
- Intensity: 50-70% of 1RM.
Outcomes
- Stress primarily promotes metabolic proficiency.

Objective
- Promote protein synthesis, improve loading capabilities, total muscle balance, and endocrine adaptations.
Training Parameters
- Frequency: 4-6 days/week.
- Volume: 30-40 sets/session (8-12 reps/set).
- Intensity: 70-85% of 1RM.
- Rest: Low, at 30-60 seconds; up to 90 seconds for strenuous supersets.
Outcomes
- Effective stress for muscle growth and improved hormonal activity.

Objective
- Maximize multi-joint loading capabilities and enhance force output.
Training Parameters
- Frequency: 3-5 days/week.
- Volume: 18-30 sets/session (3-10 reps).
- Rest: 2-5 minutes for strength sets; 60-90 seconds for hypertrophic sets.
- Intensity: 75-95% of 1RM.
Outcomes
- Stimulates growth hormone and testosterone release, allowing for maximal force development.

Objective
- Improve acceleration and rapid force output leveraging previously built strength foundations.
Training Parameters
- Frequency: 2-4 sessions/week.
- Volume: Low to moderate.
- Reps: 2-5 for phosphagen-based lifts; 8-20 for glycolytic-based lifts.
- Intensity: 30-50% of 1RM for glycolytic lifts; 60-95% for phosphagen lifts.
- Rest: 30 seconds for light plyometrics; up to 4 minutes for maximal effort lifts.
Activities
- Plyometrics: Rapid muscle lengthening and contracting, improving neural elements; examples include depth jumps, box jumps.
- Ballistics: Maximal effort concentric acceleration; examples include Olympic lifts and heavy medicine ball throws.
Outcomes
- Similar endocrine response to strength training; maximizes acceleration and neural efficiency.