Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

ETP Test 3 > Additional Resistance Training Information > Flashcards

Additional Resistance Training Information Flashcards

1
Q

ACSM Recommendations are directed towards…

A

General Population (Chronic disease prevention and ADL)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

NCSA Recommendations are directed towards…

A

Athletic Population (Performance aspects)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Beginner (untrained): Current Program (NSCA)

A

Not training or just beginning training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Beginner (untrained): Training age (NSCA)

A

<2 months

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Beginner (untrained): Frequency (per week)(NSCA)

A

= 1-2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Beginner (untrained): Training stress (NSCA)

A

None or low

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Beginner (untrained): Technique experience and skill (NSCA)

A

None or minimal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Intermediate (moderately resistance trained): Current Program (NSCA)

A

Currently Training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Intermediate (moderately resistance trained): Training age (NSCA)

A

2-6 months

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Intermediate (moderately resistance trained): Frequency (per week)(NSCA)

A

= 2-3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Intermediate (moderately resistance trained): Training stress (NSCA)

A

Medium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Intermediate (moderately resistance trained): Technique experience and skill (NSCA)

A

Basic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Advanced (well resistance trained): Current Program (NSCA)

A

Currently training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Advanced (well resistance trained): Training age (NCSA)

A

> /= 1 years

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Advanced (well resistance trained): Frequency (per week) (NSCA)

A

> /= 3-4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Advanced (well resistance trained): Training stress (NSCA)

A

High

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Advanced (well resistance trained): Technique experience and skill (NSCA)

A

High

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Load is described as either a certain % of

A

1 Repetition Maximum (Greatest amount of weight that can be lifted with proper technique for only 1 rep) or RM (Most weight lifted for a specific # of reps) or Load inversely related to repetitions (And movement speed)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

% of the 1RM and Repetitions Allowed

A

100%= 1, 95%= 2, 93%= 3, 90%= 4, 87%= 5, 85%= 6, 83%= 7, 80%= 8, 77%= 9, 75%= 10, 70%=11, 67%= 12, 65%= 15

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

RM continuum (NSCA)

A

Strength and power =2, Hypertrophy 7-11, Muscular Endurance 14->/20

21
Q

Strength: Load (%1RM) (NSCA)

A

> /=85

22
Q

Strength: Goal Repetitions (NSCA)

A

=6

23
Q

Strength: Sets (NSCA)

A

2-6

24
Q

Strength: Rest Period (NSCA)

A

2-5 minutes

25
Q

Power (Single-Effort Event): Load (%1RM) (NSCA)

A

80-90

26
Q

Power (Single-Effort Event): Goal Repetitions (NSCA)

A

1-2

27
Q

Power (Single-Effort Event): Sets (NSCA)

A

3-5

28
Q

Power (Single-Effort Event): Rest Period Length (NSCA)

A

2-5 minutes

29
Q

Power (Muliple-Effort Event): Load (%1RM) (NSCA)

A

75-85

30
Q

Power (Muliple-Effort Event): Goal Repetitions (NSCA)

A

3-5

31
Q

Power (Muliple-Effort Event): Sets (NSCA)

A

3-5

32
Q

Power (Muliple-Effort Event): Rest Period Length (NSCA)

A

2-5 minutes

33
Q

Hypertrophy: Load (%1RM) (NSCA)

A

67-85

34
Q

Hypertrophy: Goal Repetition (NSCA)

A

6-12

35
Q

Hypertrophy: Sets (NSCA)

A

3-6

36
Q

Hypertrophy: Rest Period (NSCA)

A

30 sec-1.5 min

37
Q

Muscular Endurance: Load (%1RM) (NSCA)

A

=67

38
Q

Muscular Endurance: Goal Repetition (NSCA)

A

> /=12

39
Q

Muscular Endurance: Sets (NSCA)

A

2-3

40
Q

Muscular Endurance: Rest Period (NSCA)

A

=30

41
Q

Appropriate Sets for Beginners, Intermediate, and Advanced

A

Single set is appropriate for a beginner (Increase in muscular hypertrophy and strength, 8 – 12 Reps); Multiple sets for intermediate and advance

42
Q

Primary training goal

A

Strength and Power (DeLorme 10RM, developed for rehabilitation; Berger, 3 sets of 6RM; Volume for power is usually lower than strength, keeps quality of exercise); Hypertrophy (3 – 6 sets); Muscular Endurance

43
Q

Rest Intervals: Training goal

A

Heavier loads, longer rest; Relative load lifted; Muscle mass involved; Core vs. assistance exercises

44
Q

Strategies to advance exercise load as the individual adapts to the stimulus

A

Timing (Conservative Method) and Quantity

45
Q

Timing (Strategies to advance exercise load as the individual adapts to the stimulus)

A

Conservative Method: 2-for-2 rule (2 extra reps. in 2 consecutive workouts)

46
Q

Quantity (Strategies to advance exercise load as the individual adapts to the stimulus)

A

2.5-10%; Depends on exercise; Upper/lower body

47
Q

Smaller, Weaker, Less Trained: Body Area Exercise (Examples of Load Increases)

A

Upper Body: 2.5-5lbs; Lower Body: 5-10lbs

48
Q

Larger, Stronger, More Trained: Body Area Exercise (Examples of Load Increases)

A

Upper Body: 5-10+; Lower Body: 10-15+lb

ETP Test 3 (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions