Muscular Training Principles Flashcards
7 cards from real ACE practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Muscular Training Principles flashcards as text
Which principle states that training adaptations are specific to the muscles, movement patterns, and energy systems used during exercise?
Answer: Specificity principle
The specificity principle (SAID — Specific Adaptation to Imposed Demands) means the body adapts precisely to the type and pattern of stress placed on it.
A client can bench press 200 lbs for one rep. According to standard guidelines, which load best targets muscular hypertrophy?
Answer: 140–160 lbs (70–80% 1RM)
Hypertrophy is optimally stimulated at 67–85% of 1RM, placing 140–160 lbs squarely in that range for a 200 lb 1RM.
What is the primary physiological mechanism behind delayed onset muscle soreness (DOMS)?
Answer: Micro-tears and inflammatory response from eccentric muscle actions
DOMS is caused by micro-structural damage primarily from eccentric contractions, triggering an inflammatory repair process 24–72 hours after exercise.
Which of the following best describes muscular endurance training?
Answer: 2–4 sets of 12–20+ reps at <67% 1RM with short rest intervals
Muscular endurance protocols use lighter loads (≤67% 1RM), higher repetitions (≥12), and shorter rest periods to stress oxidative capacity.
The concept of 'periodization' in resistance training primarily refers to:
Answer: Systematically varying training volume, intensity, and recovery over time
Periodization is the planned manipulation of training variables (volume, intensity, frequency) across time to optimize adaptation and prevent overtraining.
Which term describes the maximum force a muscle or muscle group can exert in a single maximal effort?
Answer: Muscular strength
Muscular strength is defined as the maximal force produced during a single voluntary contraction (one-repetition maximum or 1RM).
A trainer notices a client's performance consistently declines over several weeks despite continued training. This state is best described as:
Answer: Overreaching
Overreaching refers to accumulated fatigue from excessive training that causes performance decrements over weeks, distinguishable from short-term overload.