Resistance Training Flashcards

According to ACSM guidelines, what repetition range is recommended for muscular hypertrophy in resistance training?

Answer: 6–12 repetitions

ACSM recommends 6–12 repetitions per set at 67–85% of 1RM to maximize muscular hypertrophy.

What is the definition of one-repetition maximum (1RM)?

Answer: The greatest load that can be lifted through a full range of motion one time

1RM is the greatest amount of weight that can be successfully lifted through a complete range of motion for exactly one repetition.

Which type of muscle contraction occurs when the muscle produces force while lengthening?

Answer: Eccentric contraction

An eccentric contraction involves the muscle generating tension while elongating under an external load, such as lowering a weight during a bicep curl.

According to ACSM, how many days per week of resistance training are recommended for most healthy adults?

Answer: 2–3 days per week per muscle group

ACSM recommends training each major muscle group 2–3 days per week with at least 48 hours of rest between sessions for the same muscle group.

What is the principle of progressive overload in resistance training?

Answer: Gradually increasing training demands over time to continue eliciting adaptation

Progressive overload requires systematically increasing training stimuli (load, volume, or frequency) so muscles continue to adapt beyond their current capacity.

What rest interval does ACSM recommend between sets when training for muscular strength?

Answer: 2–5 minutes

ACSM recommends 2–5 minutes of rest between sets for muscular strength training to allow sufficient ATP and phosphocreatine resynthesis.

Which resistance training variable refers to the total amount of work performed, typically calculated as sets × reps × load?

Answer: Volume

Volume in resistance training is quantified as the total number of sets multiplied by repetitions multiplied by the load lifted, representing the overall training workload.