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