4-Types of Muscle Training

Alarm stage

Resistance stage

Exhaustion stage

Recovery stage

Specificity

Prioritization

Progressive Overload

Reversibility

saves time

more muscle tissue activated

higher hormonal response

higher metabolic demand

Single-joint exercises

Core exercises

Multi-joint exercises

Weaker points after strong points

Deadlift

Bench press

Biceps curl

Squat

1-6

15-20

8-12

none of the above

cardiac muscle fibers

Type II muscle fibers

Both Type I and Type II muscle fibers

Type I muscle fibers

TRUE

FALSE

one set to failure is all you need

none of the above

30-90 seconds

<1 minute

2-3 minutes

3-5 minutes

Varying training stimulus over time

Constant training methods

No planned periods of rest

Training with the same intensity year-round

A) Progressive Overload

B) Constant Intensity

C) Minimal Effort

D) Random Variation

Increased muscle growth

Improved endurance

Overuse strain and overtraining

Faster recovery

more frequent variations in intensity

Progressive increases in intensity

Intensity remains the same throughout

None of the above

It is only beneficial for strength gains.

It consists of performing exercises in a circuit with little to no rest.

It can improve cardiovascular endurance and muscular endurance.

It is less time efficient than traditional training.

Reverse pyramid starts with the lowest resistance, ascending pyramid starts with the highest resistance.

Reverse pyramid starts with the highest resistance and lowest reps, ascending pyramid starts with the lowest resistance and highest reps.

Both routines use the same number of repetitions for each set.

Ascending pyramid is only used for endurance training.

two consecutive exercises for the same body part with little or no rest

more time efficient

Two consecutive exercises for opposite muscles with little or no rest

Better for maximum strength

Lifting the weight during the repetition

Lowering the weight during the repetition

Holding the weight in a fixed position

Alternating between lifting and lowering

Allows you to workout on consecutive days

You can work on more muscle groups

you can incorporate more assistance exercises

all of the above

A training partner assists after exhaustion

The system is performed only with maximal weights

It enhances acute neural and hormonal responses

It requires extreme focus from both lifter and spotter

Uses near maximal resistance

10-15 sec. rest between repetitions

only done for one set

All of the above

To use maximal resistance or intensity when the body is fresh

To save time during the workout

To avoid injury

To ensure all exercises are completed

Aerobic training up to 75% of max HR for less than 30 minutes, less than 3 times per week appears to have no effect on strength gains

Strength training has no effect on VO2 max

Running long distances appears to be counterproductive to strength gains

By alternating heavy loads with lighter loads performed at maximum speed, you can develop both max strength and power

Kettle bells

Cable machines

Tubing

Barbells

Alarm stage

Resistance stage

Exhaustion stage

Recovery stage