Program Design & Periodization Flashcards

What is the primary goal of a warm-up before resistance training?

Answer: Elevate core temperature and prepare the neuromuscular system

A warm-up raises body temperature, increases blood flow to muscles, and activates the neuromuscular system to prepare for safe and effective training.

What is 'supersets' in resistance training?

Answer: Alternating between two exercises with minimal rest between them

Supersets involve performing two exercises back-to-back with minimal rest, often targeting opposing muscle groups to increase training efficiency.

How is 1RM (one-repetition maximum) commonly estimated without performing a true max test?

Answer: Using a submaximal load performed for multiple reps in a prediction formula

Submaximal 1RM prediction formulas (e.g., Epley formula) use the load lifted and the number of reps completed to estimate maximum strength.

What is the primary benefit of training at 70–80% of 1RM for hypertrophy?

Answer: Optimal balance of mechanical tension and metabolic stress for muscle growth

Training at 70–80% 1RM generates sufficient mechanical tension and metabolic byproducts to maximally stimulate muscle hypertrophy.

Which training system involves reducing the weight after reaching failure to continue the set?

Answer: Drop sets

Drop sets involve immediately reducing the load when failure is reached, allowing the set to continue for additional reps beyond initial fatigue.

What is the minimum recommended training frequency for a muscle group to promote hypertrophy?

Answer: Twice per week

Research supports training each muscle group at least twice per week to optimize protein synthesis frequency and hypertrophic stimulus.