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Extra > Ch 20 > Flashcards

Ch 20 Flashcards

1
Q

Calculated by totaling the number of reps performed in a set during a training session, then multiplying it by the resistance used

A

Training volume

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2
Q

1-2 sets at a low intensity to psychologically and physiologically prepare for the resistance training exercise

A

Warm up set

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3
Q

Performing one set of each exercise

A

Single set

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4
Q

Performing multiple sets for each exercise

A

Multiple set

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5
Q

Increasing or decreasing weight with each set

A

Pyramid

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6
Q

Performing two exercises in rapid succession with minimal rest

A

Superset

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7
Q

Performing a multi joint or compound exercise, with heavy load, immediately followed by an explosive movement (barbell squat then vertical jump)

A

Complex training

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8
Q

Performing a set to failure, then removing a small percentage of the load and continuing with the set

A

Drop set

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9
Q

Performing four or more exercises in rotation with as little rest as possible between sets

A

Giant set

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10
Q

Incorporating a slight pause between reps within a series of sets

A

Rest pause

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11
Q

Performing a series of exercises, one after the other, with minimal rest

A

Circuit training

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12
Q

Variation of circuit training that alternates upper and lower body exercises through the set

A

Peripheral heart action

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13
Q

Resistance training routine that trains different body parts on separate days

A

Split routine

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14
Q

Strength training exercises are performed in rapid succession, starting with upper body and working down to lower body

A

vertical loading

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15
Q

Resistance training that alternates heavy resistance exercises with an explosive power exercise that is biomechanically similar in movement?

A

Complex training

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16
Q

Phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle

A

Post activation potentiation

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17
Q

Provides greater demand on core stability and proprioception by progressing from bilateral to unilateral movements, using slow rep tempos and high rep schemes

A

Stabilization focused exercises

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18
Q

What is the concentric motion of the shoulder blades during the standin cable row?

A

Retraction

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19
Q

Which scheme would be ideal to achieve stabilization and muscular endurance adaptation?

A

2 sets, 20 reps, 50% 1RM

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20
Q

Variation of circuit training that alternates upper body and lower body exercises throughout the circuit

A

Peripheral heart action

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21
Q

Client is performing a dumbbell overhead press. How should the fitness professional spot their client

A

At the wrists

22
Q

What phase of the OPT model can medicine balls be especially beneficial?

A

Power

23
Q

Correct example of a resistance training superset in phase 5 of the OPT model?

A

Strength exercise followed by power exercise

24
Q

Correct spotting technique?

A

Spot client at wrist

25
Q

For body fat reduction, which phases of the OPT model should an individual cycle between

A

Phases 1&2

26
Q

If an individual is seeking weight loss what type of resistance training exercises should they perform

A

Mid joint exercises

27
Q

Performing all sets of an exercise or body part before moving on to the next exercise or body part

A

Horizontal loading

28
Q

Series of exercises, one performed after the other, with minimal rest

A

Circuit training

29
Q

When using light to heavy system training protocol about how many sets are in an exercise?

A

4-6 sets

30
Q

One exercise immediately followed by another exercise with no rest

A

Superset

31
Q

Resistance and number of reps

A

Mechanical specificity

32
Q

How important is stabilization training for force production?

A

Required for kinetic chain efficiency and increased rate of force production

33
Q

Why are body weight exercises so supportive of kinesthetic awareness?

A

They require greater motor unit activation and synchronization

34
Q

Which of the following training modalities used gravity and body weight to provide unstable resistance training?

A

Suspension training

35
Q

One benefit of suspension body weight training

A

Low compressive load to the spine

36
Q

Series of reaction the body makes in response to stress

A

General adaptation syndrome

37
Q

Resistance training system that progresses through a template of body parts trained, with one set for each body part, before repeating the template again for the desired number of sets

A

Vertical loading

38
Q

Components of training that regulate the amount of stress experienced by the body

A

Acute variables

39
Q

Which training style causes increased neurologic adaptations?

A

High intensity, low volume

40
Q

How is metabolic specificity used to develop maximal strength?

A

Increased intensity of exercise and longer rest periods, with energy via anaerobic pathways

41
Q

Another name for the SAID principle

A

The principle of specificity

42
Q

SAID principle stands for what

A

Specific adaptation to imposed demands

43
Q

Why does rest between sets improve performance and recovery?

A

Adenosine triphosphate and phosphor eating and reduced during training, and rest allows replenishment

44
Q

How long does the alarm reaction stage of general adaption syndrome last?

A

2-3 days

45
Q

Typical window of time when delayed onset muscle soreness occurs?

A

24 to 72 hours

46
Q

Benefits that medicine ball training provides

A

The ability to develop explosive power

47
Q

Training systems good to use with clients with cardiovascular disease?

A

Peripheral heart action

48
Q

Fixed isolated machines would be most beneficial for who

A

Novice exercisers

49
Q

During vertical loading, how long should the rest period be between each exercise?

A

Little to no rest

50
Q

Advantages of using free weights

A

Allows clients to move in multiple planes of motion

51
Q

Three stages of general adaptation syndrome

A

Alarm reaction, resistance development, exhaustion

52
Q

Sign of over training or the exhaustion stage

A

Stress fracture

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