Ch 10 Programming Resistance

Question 1

Eccentric Actions

Answer 1

muscle lengthening

Question 2

Concentric Actions

Answer 2

muscle shortening

Question 3

Closed kinetic chain exercise

Answer 3

a movement where the distal end of a limb (hands or feet) is fixed

Squats, lunges, push-ups

Question 4

Open kinetic chain exercise

Answer 4

a movement where the distal end of a limb (hands or feet) is mobile

Bicep curl, bench press, leg extensions

Question 5

muscular strength

Answer 5

ability to handle heavier weightloads

Question 6

muscular endurance

Answer 6

ability to sustain function at submaximum weightloads

Question 7

muscle tissue is metabolically active due to maintenance and remodeling, influencing RMR. what is the average RMR?

Answer 7

about 1500 calories

Question 8

exercise can raise RMR by about 8% for up to three days following moderate to intense exercise. what calorie expenditure does this represent?

Answer 8

about 120 calories at rest per day

this would result in about 1lb weight loss per month

Question 9

Explain the first steps of muscle action

Answer 9

the CNS transmits nerve impulses to the motor units and muscle fibers in the prime mover

Question 10

In the first steps of muscle action, the first 15 seconds, what energy is resource is being used?

Answer 10

stored ATP and creatine phosphate

ATP-PC systems

Question 11

In the first 30 seconds to 2 minutes of muscle action, what energy resource is used?

Answer 11

anaerobic use of glucose
produces lactic acid

Question 12

After the first 2 minutes of exercise, what energy resource is used?

Answer 12

aerobic - glycolisis and beta-oxidation (fat metabolism)

Question 13

Explain the Krebs/citric acid cycle

Answer 13

• Carbs, fats, and proteins break down into Acetyl-CoA
• Acetyl-CoA goes through a series of chemical reactions, releasing carbon dioxide (CO₂) as waste
• The cycle generates NADH and FADH₂, which carry high-energy electrons to the next step (Electron Transport Chain)

Question 14

Explain the electron transport chain (ETC)

Answer 14

• happens in the mitochondria and uses oxygen to convert energy carriers (NADH & FADH₂) into ATP
• electrons passed down a chain
• energy used to pump protons (dam effect)
• oxygen final acceptor
• ATP synthase makes ATP as the built-up H⁺ flows through an enzyme

Question 15

Type I muscle fibers (slow-twitch):

Answer 15

• endurance and sustained activity
• high aerobic capacity, slow contraction speed, fatigue-resistant, and more mitochondria for energy production
• primarily aerobic metabolism

Question 16

Type II muscle fibers (fast-twitch):

Answer 16

• short bursts of power and strength
• quick to contract, tire more easily, and have fewer mitochondria
• Type IIa (moderate endurance and power) and * Type IIb (high power, quick fatigue)
• primarily anaerobic metabolism

Question 17

What level of resistance and speed of movement produce highest power output?

Answer 17

moderate resistance, moderate-to-fast movement

Question 18

The American College of Sports Medicine recommends exercising major muscle groups how many times per week?

Answer 18

two

this might require circuit style training in a two day a week training schedule

Question 18

How often should a beginner do weight training?

Answer 18

2-3 days a week depending more on available time and preference

Question 19

What are supersets?

Answer 19

Performing two exercises back-to-back with no rest in between.

Antagonistic Superset: Pairing exercises that work opposing muscle groups (e.g., biceps and triceps).

Agonistic Superset: Pairing exercises for the same muscle group (e.g., two chest exercises).

Question 20

What are compound sets?

Answer 20

Similar to supersets, but specifically involves performing two exercises for the same muscle group with no rest in between (e.g., bench press followed by push-ups for chest).

Question 21

Suggested training volume and rest intervals for stated goal

General muscular fitness

Answer 21

1-2x8-15

rest 30-90sec

Question 22

Suggested training volume and rest intervals for stated goal

Muscular endurance

Answer 22

2-3x>12

rest <30sec

Question 23

Suggested training volume and rest intervals for stated goal

muscular hypertrophy

Answer 23

3-6x6-12

rest 30-90sec

Question 24

# Suggested training volume and rest intervals for stated goal muscular strength

Answer 24

2-6x<6 rest 2-5mins (full recovery)

Question 25

# Suggested training volume and rest intervals for stated goal Power

Answer 25

3-5x1-2 or 3-5x3-5 rest 2-5min (full recovery)

Question 26

When a plateau is hit, what components should be returned to in order to elicit new adaptive responses?

Answer 26

* frequency * intensity * time (timing of movements, sets/reps) * type (variant of exercises to hit a different part of muscle)

Question 27

Overload should progress by how much in resistance training?

Answer 27

about 5% | progress when 12 reps or 90seconds of work can be comfortably reached

Question 28

Explain periodization and its benefits to training efficiency

Answer 28

Macrocycle: The long-term training plan (usually a year). Mesocycle: Medium-term phases within the macrocycle (e.g., 4-12 weeks), each with specific goals. Microcycle: Short-term periods within a mesocycle (usually a week) that focus on specific training loads or recovery. | by varying the demands, stimulation is ensured to help prevent plateau

Question 29

Describe the purpose of Stability and Mobility Training

Answer 29

These stages set up your body for strength training by improving movement quality, posture, and joint function, allowing you to progress to more intense exercises while minimizing risk.

Question 30

Describe the purpose of movement training

Answer 30

movement training refines the way your body moves. it ensures you're performing exercises with correct form to maximize effectiveness and minimize injury risk.

Question 31

# primary movements bend and lift/squat

Answer 31

Example: Bodyweight squats, goblet squats, or barbell squats. Function: Used in activities like sitting, standing, and lifting from the ground.

Question 32

# primary movements hinging

Answer 32

Example: Deadlifts, kettlebell swings, or hip thrusts. Function: Involves bending at the hips, crucial for picking things up from the ground and other activities requiring hip extension.

Question 33

# primary movements pushing

Answer 33

Example: Push-ups, bench press, or overhead press. Function: Movements where you push a weight or resistance away from your body, like pushing a door open or pushing a cart.

Question 34

# primary movements pulling

Answer 34

Example: Pull-ups, rows (barbell, dumbbell, or cable), or lat pulldowns. Function: Movements where you pull a weight or resistance towards your body, like pulling yourself up or opening a drawer.

Question 35

# primary movements rotation

Answer 35

Example: Russian twists, cable woodchoppers, or medicine ball rotations. Function: Involves twisting the torso, used in movements like swinging, throwing, or turning.

Question 36

Describe the purpose of load training

Answer 36

the stage where you begin to progressively increase the intensity of your exercises by adding resistance (weight, bands, or external loads). This phase focuses on building strength, hypertrophy (muscle growth), and endurance

Question 37

Explain breakdown training

Answer 37

focuses on pushing past failure by reducing the load and continuing to perform more reps. This method helps fully exhaust the muscle fibers by taking them beyond normal fatigue and forcing the muscle to adapt by recruiting more fibers as the set progresses. | advanced training technique

Question 38

Explain assisted training

Answer 38

uses external help (a partner, machine, or device) to allow you to perform more reps or heavier lifts than you could on your own. The assistance allows you to perform more reps, stimulate muscle fibers more effectively, and overload the muscles in a controlled way to promote growth and strength. | advanced training technique

Question 38

explain plyometric exercise

Answer 38

Plyometric exercises typically involve high-intensity, dynamic movements like jumping, bounding, and sprinting. involves the Stretch-Shortening Cycle: This cycle consists of: * Eccentric Phase: The muscle lengthens (e.g., when you squat down or prepare to jump). * Amortization Phase: The transition between the eccentric and concentric phases (a quick pause). * Concentric Phase: The muscle shortens rapidly, generating force (e.g., jumping upward or pushing off the ground).

Question 39

# strength equipment pros/cons/use cases Free Weights (Dumbbells, Barbells)

Answer 39

Pros: * Engage stabilizer muscles, improving functional strength. * Versatile; can perform a wide range of exercises. * Inexpensive and portable. Cons: * Requires good form to avoid injury. * Limited weight progression at home (unless you buy more weights). Use Case: Ideal for strength, hypertrophy, and functional training.

Question 40

# strength equipment pros/cons/use cases Resistance Bands

Answer 40

Pros: * Portable, affordable, and versatile. * Provides constant tension throughout the movement. Cons: * Limited maximum resistance compared to weights. * Can be less stable for certain exercises. Use Case: Great for rehabilitation, mobility work, or as an accessory to other training.

Question 41

# strength equipment pros/cons/use cases Machines (e.g., Leg Press, Lat Pulldown)

Answer 41

Pros: * Easy to use; good for beginners. * Isolate specific muscle groups safely. * Adjustable weights for gradual progression. * Cons: * Limited range of motion. * Can lack functionality and real-world application. Use Case: Useful for beginners, isolation exercises, or targeting specific muscles.

Question 42

# strength equipment pros/cons/use cases Bodyweight Exercises

Answer 42

Pros: * No equipment required, highly accessible. * Great for improving strength and endurance. Cons: * Progression can be slower without adding resistance. * May not target all muscle groups effectively. Use Case: Perfect for beginners, travel workouts, or maintaining fitness.

Question 43

# strength equipment pros/cons/use cases Cable Machines

Answer 43

Pros: * Allows for multi-directional movements and constant tension. * Great for functional and isolated movements. Cons: * Takes up space and can be expensive. * Less effective for compound movements. Use Case: Ideal for accessory work, muscle isolation, and functional training.