NCCPT Exam > Chapter 12 > Flashcards

Chapter 12 Flashcards

(105 cards)

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1
Q

What is resistance training?

A

Exercise that uses external resistance to improve strength endurance hypertrophy or power

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2
Q

What is strength?

A

The ability to exert force against resistance

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3
Q

What are the five categories of strength?

A

Starting strength relative strength maximum strength power and speed strength

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4
Q

What is starting strength?

A

The ability to recruit motor units instantly at the start of a movement

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5
Q

What is relative strength?

A

Strength relative to body weight

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6
Q

How is relative strength calculated?

A

1RM divided by body weight

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7
Q

What is maximum strength?

A

The ability to recruit as many muscle fibers as possible

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8
Q

What is power?

A

The combination of strength and speed

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9
Q

What is speed strength?

A

The ability to absorb and transmit force quickly

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10
Q

What equation defines power?

A

Force multiplied by distance divided by time

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11
Q

What equation defines force?

A

Mass multiplied by acceleration

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12
Q
A
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13
Q

What are the main benefit categories of strength training?

A

Body composition metabolic health physical capacity quality of life and longevity

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14
Q

How does strength training increase lean body mass?

A

By causing muscle hypertrophy

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15
Q

What is hypertrophy?

A

An increase in muscle fiber size

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16
Q

How does strength training increase resting metabolic rate?

A

By increasing lean muscle mass

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17
Q

How much can RMR increase per pound of muscle added?

A

About 20 calories per day

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18
Q

How does strength training reduce fat mass?

A

By increasing caloric expenditure and lean mass

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19
Q

How does strength training help type 2 diabetes?

A

Improves insulin sensitivity and glucose tolerance

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20
Q

What is HbA1c?

A

A form of hemoglobin linked to blood glucose levels

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21
Q

How does strength training improve cardiovascular health?

A

Improves cholesterol levels and reduces blood pressure

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22
Q

Which cholesterol is considered good?

A

HDL

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23
Q

Which cholesterol is considered bad?

A

LDL

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24
Q

How does strength training improve bone health?

A

Increases bone mineral density

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25
What happens to bone density without resistance training?
It declines annually
26
How does strength training affect aging?
Preserves muscle mitochondria and functional capacity
27
What mental health benefits are associated with resistance training?
Reduced anxiety depression and fatigue
28
29
What is anaerobic strength?
High intensity strength activity without oxygen
30
What energy systems fuel anaerobic strength?
ATP CP and anaerobic glycolysis
31
How long can anaerobic strength efforts be sustained?
Up to about 60 seconds
32
What is aerobic strength?
The ability to sustain submaximal force over time
33
What is endurance strength?
Aerobic strength
34
What is linear strength?
Strength variables that increase or decrease together
35
What is nonlinear strength?
Strength variables that do not directly correlate
36
37
What is the strength curve?
The amount of force produced across a range of motion
38
What is an ascending strength curve?
More force produced at the end of ROM
39
What is a descending strength curve?
More force produced at the beginning of ROM
40
What is a bell shaped strength curve?
More force produced in the middle of ROM
41
42
What is the principle of specificity?
Training adaptations are specific to the stimulus applied
43
How does specificity apply to resistance training?
Exercises should match movement patterns and goals
44
What are general exercises?
Foundational exercises that build overall strength
45
What are isolation exercises?
Single joint movements targeting one muscle
46
What are compound exercises?
Multi joint movements using multiple muscles
47
Why are compound exercises important?
They translate to functional and sport movements
48
What are specific exercises?
Skill based movements that directly improve performance
49
50
What are cross body exercises?
Movements that use diagonal and rotational muscle patterns
51
What is the x factor?
The interaction of muscles during trunk rotation
52
What is the serape effect?
Fascial connections creating cross body force transfer
53
Why are cross body exercises important?
They reflect natural human movement
54
55
What are explosive exercises?
Movements performed with maximum speed and force
56
What are the three phases of explosive movement?
Eccentric amortization and concentric
57
What is the stretch shortening cycle?
Rapid eccentric loading followed by concentric contraction
58
59
What is progressive overload?
Gradually increasing training stress to drive adaptation
60
Which variables can be overloaded?
Load volume intensity frequency density and ROM
61
What is reversibility?
Fitness adaptations are lost when training stops
62
What is tapering?
Planned reduction in training to reduce fatigue and peak performance
63
What must remain high during a taper?
Intensity
64
65
What are acute resistance training variables?
Frequency intensity time type tempo ROM reps sets and rest
66
What does frequency refer to?
How often resistance training occurs
67
What frequency is recommended for beginners?
Two to three nonconsecutive days per week
68
What is a split routine?
Training sessions divided by body region
69
What is intensity in resistance training?
Load expressed as a percentage of 1RM
70
What is one repetition max?
The maximum load lifted once
71
What intensity range promotes hypertrophy?
67 to 85 percent of 1RM
72
What intensity range promotes maximal strength?
85 percent or greater
73
What intensity promotes muscular endurance?
67 percent or less
74
What does tempo describe?
Speed of eccentric isometric and concentric phases
75
How is tempo written?
Eccentric isometric concentric isometric
76
What tempo is used for power training?
Fastest controllable tempo
77
What is range of motion?
The distance a joint moves during exercise
78
What are partial repetitions?
Movements using limited ROM
79
What are repetitions?
One complete movement cycle
80
What repetition range promotes hypertrophy?
Six to twelve repetitions
81
What repetition range promotes strength?
One to six repetitions
82
What are sets?
Groups of repetitions
83
How many sets promote hypertrophy?
Three to four sets
84
Why is rest important?
Allows energy system recovery
85
How long should rest be for maximal strength?
Two to five minutes
86
How long should rest be for hypertrophy?
Thirty to sixty seconds
87
88
What are the four resistance categories?
Constant variable accommodating and static
89
What is constant resistance?
Resistance that does not change during ROM
90
What equipment uses constant resistance?
Barbells dumbbells kettlebells
91
What is variable resistance?
Resistance that changes through ROM
92
What equipment provides variable resistance?
Bands chains loops
93
What is accommodating resistance?
Resistance that adapts to force output
94
What is static resistance?
Isometric muscle contraction without movement
95
What is functional isometrics?
Partial reps combined with isometric holds
96
97
What are free weights?
Loads not attached to an apparatus
98
What are the benefits of free weights?
Greater muscle activation versatility and functional carryover
99
What are drawbacks of free weights?
Less isolation greater skill required safety concerns
100
What are weight machines?
Equipment with guided movement paths
101
What are benefits of machines?
Isolation safety and ease for beginners
102
What are drawbacks of machines?
Limited stabilization and less functional movement
103
What are body weight exercises?
Exercises using body mass as resistance
104
What is a limitation of body weight training?
Limited progressive overload
105
What are benefits of body weight exercises?
Accessibility functional strength balance and stability
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