Resistance training techniques and equipment, including free weights, machines, and bodyweight training, tested on personal training certification exams.
34 cards · basic cards · AI-written, checked twice. Edit anything.
- Define progressive overload in resistance training.
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Gradually increasing the stress or demands placed on muscles during exercise to continue making strength gains.- What is the primary advantage of free weights compared to machines?
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Free weights require stabilizer muscles to be engaged, promoting functional strength and core stability.- What is a key disadvantage of free weights for beginners?
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Greater learning curve and higher injury risk due to need for proper form and balance.- List two advantages of machine-based resistance training.
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Provides fixed range of motion and requires minimal stabilizer muscle recruitment, making form easier to learn.- What is a concentric muscle contraction?
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The phase where muscle shortens while producing force, such as lifting a weight upward.- Define eccentric contraction.
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Muscle lengthens under tension while resisting an external force, such as lowering a weight with control.- What is an isometric contraction?
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Muscle develops tension without changing length, creating force without movement (static hold).- Define compound movement in resistance training.
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An exercise that involves multiple joints and muscle groups working together, such as squats or bench press.- What is an isolation exercise?
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An exercise that primarily targets a single muscle group or joint, such as bicep curls.- Describe the typical rest period duration for strength-focused resistance training.
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Two to five minutes between sets to allow adequate ATP-PC system recovery.- What rest period duration is recommended for hypertrophy-focused training?
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Thirty seconds to two minutes between sets to balance mechanical tension and metabolic stress.- What repetition range is typically used for strength development?
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One to six repetitions per set with heavier loads.- What rep range is optimal for muscle hypertrophy?
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Six to twelve repetitions per set at moderate to heavy loads.- What repetition range targets muscular endurance?
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Twelve to twenty or more repetitions with lighter loads.- Define tempo in resistance training notation.
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A four-digit code describing eccentric, pause, concentric, and pause phases (e.g., 3-1-1-0).
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