Strength Training and Periodization

Questions and Answers

Which of the following is NOT a recommendation to avoid plateaus and ensure continued strength improvements throughout a resistance training program?

Alter the number of sets performed for each exercise.

Change the number of repetitions performed for each set.

Change the number of exercises performed for each session. (correct)

Alter the order of the multijoint exercises performed.

Which term describes a light-to-heavy system of lifting weights up to 6 sets of each exercise?

Supersetting

Compounding

Blocking

Pyramiding (correct)

In which periodization model does the client's training intensity decrease as training volume increases between and within cycles?

Cyclic accumulation periodization

Reverse linear periodization (correct)

Linear periodization

Undulating periodization

Which of the following is NOT true about functional training?

It includes agility and speed training. Signup and view all the answers

Which statement about isokinetic training is true?

It produces little or no muscle soreness compared to other traditional forms of training. Signup and view all the answers

All of the following are potential advantages of eccentric training EXCEPT:

There is lower risk of delayed onset muscle soreness. Signup and view all the answers

What is the main focus of a light-to-heavy weight lifting system?

Gradually increasing resistance during training. Signup and view all the answers

What is a characteristic of linear periodization?

A gradual increase in intensity while decreasing volume. Signup and view all the answers

Which statement regarding the effects of anabolic hormones during resistance training is NOT true?

Anabolic hormones increase in response to light resistance exercise. Signup and view all the answers

What is the term for age-related loss of muscle strength?

Dynapenia Signup and view all the answers

What is the recommended frequency and sets of resistance training for older adults according to ACSM?

Two days/week with 8 to 12 reps for 8 to 10 sets. Signup and view all the answers

Which of the following statements about resistance training program design is correct?

Single-set training is less effective than multiple-set training for strength gains. Signup and view all the answers

What timeframe is typically associated with the onset of delayed-onset muscle soreness?

24 to 48 hours after exercise Signup and view all the answers

Which is true regarding the relative degree of hypertrophy in men and women?

Men have a greater percentage change in muscle size when trained similarly. Signup and view all the answers

Which of the following is NOT an effect of resistance training on ATP generation enzymes?

There is no significant effect of resistance training on these enzymes. Signup and view all the answers

Which statement regarding muscle fiber type is true following heavy resistance training?

Type II fibers have a twofold greater increase in size than Type I fibers. Signup and view all the answers

What type of training is recommended for preadolescents regarding resistance exercises?

Bodyweight exercises are the only safe resistance training. Signup and view all the answers

Study Notes

Resistance Training Recommendations

To avoid plateaus in strength training, altering the order of multijoint exercises, number of sets, and repetitions is beneficial; changing the number of exercises is not typically recommended.
The pyramid lifting system involves progressively heavier weights across multiple sets, commonly up to six sets.

Periodization Models

Reverse linear periodization features a decrease in training intensity as volume increases, both between and within cycles.
Undulating periodization contrasts with reverse linear, emphasizing fluctuating intensity and volume throughout a program.

Functional Training Characteristics

Functional training focuses on strength, balance, and core stability, progressing through a six-step approach.
This training includes agility and speed components and transitions from basic positions to more complex ones, such as stability balls or balance boards.

Isokinetic Training

Isokinetic training is not synonymous with variable-resistance training but provides controlled speed resistance during exercise.
It is effective for increased muscle size and tends to produce less muscle soreness compared to traditional resistance forms.

Eccentric Training Advantages

Eccentric training allows for higher forces and velocities, shorter workout durations, but does not typically reduce the risk of delayed onset muscle soreness.

Morphological and Biochemical Effects

Heavy resistance exercise elevates anabolic hormones, including testosterone and growth hormone.
Hypertrophy is generally more pronounced in men than women, and older adults require more sessions to achieve noticeable muscle growth.

Youth Resistance Training Guidelines

Preadolescents can safely participate in resistance training, provided they can perform at least eight repetitions with a manageable weight.
Recommendations include lowering resistance if the minimum repetitions cannot be completed.

Dynapenia refers to the loss of muscle strength associated with aging, while sarcopenia describes loss of muscle mass.
Osteopenia and lipopenia denote different conditions unrelated to muscular strength.

ACSM Guidelines for Older Adults

For older adults, the ACSM recommends strength training two days a week, performing 8 to 12 repetitions across various exercises.

Resistance Training Program Design

Single-set training is considered less beneficial than multiple-set training for sustained strength gains over time.
Curl-ups on unstable surfaces increase abdominal activation but are not the sole focus of effective program design.

Effects of Resistance Training

Exercise-induced hypertrophy occurs primarily through increased muscle fiber size, especially in Type II fibers.
Notable hypertrophy typically requires four to six weeks of consistent resistance training for untrained individuals.

Delayed-Onset Muscle Soreness

Pain from delayed-onset muscle soreness usually appears 24 to 48 hours after exercising, rather than immediately or shortly after.

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Description

This quiz covers essential concepts in strength training, including resistance training recommendations, different periodization models, and characteristics of functional training. You will also learn about isokinetic training and how these methods influence performance and strength development.