CH.13 RESISTANCE TRAINING CONCEPTS Flashcards
1
Q
ABILITY OF BODY TO RESPOND AND ADAPT TO N WHAT IS PERHAPS ONE OF THE MOST IMPORTANT CONCEPTS OF TRAINING AND CONDITIONING ?
A
AN EXERCISE STIMULUS
2
Q
TERM USED TO DESCRIBE HOW BODY RESPONDS AND ADAPTS TO STRESS
A
GENERAL ADAPTATION SYNDROME (GAS)
3
Q
HANS SELYE, STATED THAT EXERCISE INCLUDING RESISTANCE TRAINING CAN BE CONSIDERED A GOOD FORM OF STRESS CALLED WHAT, THAT OVERTIME ALLOWS HMS TO ADAPT AND BE ABLE TO MAINTAIN HOMEOSTATIC STATES UNDER A VARIETY OF CONDITIONS ?
A
EUSTRESS
4
Q
3 STAGES OF RESPONSE TO STRESS
A
ALARM REACTION
RESISTANCE DEVELOPMENT
EXHAUSTION
5
Q
PHYSIOLOGIC ADAPTIVE BENEFITS OF RESISTANCE TRAINING
A
IMPROVED CARDIO EFFICIENCY
ENDOCRINE (HORMONE) AND SERUM LIPID (CHOLESTEROL) ADAPTATIONS
INCREASED BONE DENSITY
INCREASED METABOLIC EFFICIENCY (METABOLISM)
6
Q
PHYSICAL ADAPTIVE BENEFITS OF RESISTANCE TRAINING
A
INCREASED TISSUE (MUSCLE, TENDONS, LIGAMENTS) TENSILE STRENGTH
INCREASED CROSS SECTIONAL AREA OF MUSCLE FIBERS
DECREASED BODY FAT
7
Q
PERFORMANCE ADAPTIVE BENEFITS OF RESISTANCE TRAINING
A
INCREASED NEUROMUSCULAR CONTROL (COORDINATION)
INCREASED ENDURANCE
INCREASED STRENGTH
INCREASED POWER
8
Q
INITIAL REACTION TO STRESSOR SUCH AS INCREASED O2 AND BLOOD SUPPLY TO NECESSARY AREAS OF BODY
A
ALARM REACTION
9
Q
INCREASED FUNCTIONAL CAPACITY TO ADAPT TO STRESSOR SUCH AS INCREASING MOTOR UNIT RECRUITMENT
A
RESISTANCE DEVELOPMENT
10
Q
PROLONGED INTOLERABLE STRESSOR PRODUCES FATIGUE AND LEADS TO BREAKDOWN IN SYSTEM OR INJURY
A
EXHAUSTION
11
Q
ACTIVATES PHYSIOLOGICAL AND PSYCHOLOGICAL PROTECTIVE PROCESS WITHIN THE BODY
A
ALARM REACTION
12
Q
PAIN OR DISCOMFORT OFTEN FELT 24-72 HOURS AFTER INTENSE EXERCISE OR UNACCUSTOMED PHYSICAL ACTIVITY
A
DELAYED ONSET MUSCLE SORENESS (DOMS)
13
Q
TO MINIMIZE DOMS YOU SHOULD START WHAT TRAINING PROGRAM AND AT WHAT INTENSITY ?
A
PROGRESSIVE TRAINING PROGRAM AT LOW INTENSITY AND INTRODUCE OVERLOAD GRADUALLY
14
Q
ONCE WHAT HAS OCCURRED, THE BODY WILL REQUIRE INCREASED STRESS ORVERLOAD TO PRODUCE A NEW RESPONSE AND HIGHER LEVEL OF FITNESS ?
A
ADAPTATION
15
Q
ONCE DOMS SUBSIDES, FURTHER WORK WILL BE MET WITH LESS AND LESS SORENESS SO THAT PERFORMANCE MAY GRADUALLY ADVANCE, THIS IS KNOWN AS WHAT ?
A
RESISTANCE DEVELOPMENT
16
Q
WHAT INJURIES OR BREAKDOWN ARE PRODUCED WHEN A STRESSOR IS TOO MUCH FOR ANY ONE OF THE PHYSIOLOGIC SYSTEMS TO HANDLE ?
A
STRESS FRACTURES
MUSCLE STRAINS
JOINT PAIN
EMOTIONAL FATIGUE
17
Q
DIVISION OF TRAINING PROGRAM INTO SMALLER, PROGRESSIVE STAGES
A
PERIODIZATION
18
Q
IF RESISTANCE IS ADDED TO QUICKLY OR INADEQUATE REST AND RECOVERY PERIODS ARE NOT PLANNED FOR, IT CAN LEAD TO WHAT ?
A
INJURY OF MUSCLE, JOINT OR CONNECTIVE TISSUE
19
Q
T OR F: TRAINING RELATED INJURIES OCCUR MORE OFTEN TO MUSCLES THAN CONNECTIVE TISSUE (SUCH AS LIGAMENTS AND TENDONS) B/C MUSCLES LACK BLOOD SUPPLY.
A
FALSE; OCCUR MORE OFTEN TO CONNECTIVE TISSUE THAN MUSCLES B/C CONNECTIVE TISSUES LACK BLOOD SUPPLY
20
Q
TRAINING PROGRAMS SHOULD PROVIDE A VARIETY OF WHAT TO OPTIMIZE ADAPTATION OF EACH TISSUE TO ENSURE BEST POSSIBLE RESULTS ?
A
VARIETY OF INTENSITIES AND STRESS
21
Q
BASIS OF THE PRINCIPLE OF SPECIFICITY STATE THAT ADAPTATION CAN BE MORE SPECIFICALLY APPLIED TO CERTAIN ASPECTS OF HMS DEPENDING ON WHAT ?
A
ON TRAINING TECHNIQUES USED
22
Q
OCCURS IN ATHLETES OR FITNESS ENTHUSIASTS WHO ARE TRAINING BEYOND BODYS ABILITY TO RECOVER
A
OVERTRAINING SYNDROME
23
Q
SOME SIDE EFFECTS OF OVERTRAINING SYNDROME
A
DECREASED PERFORMANCE FATIGUE ALTERED HORMONAL STATES POOR SLEEPING PATTERNS REPRODUCTIVE DISORDERS DECREASED IMMUNITY LOSS OF APPETITE MOOD DISTURBANCES
24
Q
PRINCIPLE THAT STATES THAT BODY WILL ADAPT TO SPECIFIC DEMANDS THAT ARE PLACED ON IT
A
PRINCIPLE OF SPECIFICITY OR SPECIFIC ADAPTATION TO IMPOSE DEMANDS (SAID)
25
ACCORDING TO PRINCIPLE OF SPECIFICITY, TRAINING PROGRAMS SHOULD REFLECT WHAT ?
DESIRED OUTCOME
26
SLOW TWITCH MUSCLE FIBERS, SMALL IN DIAMETER, SLOWER TO PRODUCE MAXIMAL TENSIONS AND MORE RESISTANCE TO FATIGUE
TYPE 1
27
IMPORTANT FOR MUSCLES THAT NEED TO PRODUCE LONG TERM CONTRACTIONS NECESSARY FOR STABILIZATION, ENDURANCE, AND POSTURAL CONTROL
TYPE 1 FIBERS
28
FAST TWITCH MUSCLE FIBERS, LARGE IN SIZE, QUICK TO PRODUCE MAXIMAL TENSION AND FATIGUE MORE QUICKLY
TYPE 2
29
IMPORTANT FOR MUSCLES PRODUCING MOVEMENTS REQUIRING FORCE AND POWER SUCH AS PERFORMING A SPRINT
TYPE 2 FIBERS
30
TO TRAIN WITH HIGHER INTENSITIES PROPER WHAT IS REQUIRED ?
PROPER POSTURAL STABILIZATION
31
DEGREE OF ADAPTATION THAT OCCURS DURING TRAINING IS DIRECTLY RELATED TO WHAT ?
MECHANICAL, NEUROMUSCULAR, AND METABOLIC SPECIFICITY OF TRAINING PROGRAM
32
REFERS TO WT AND MOVEMENTS PLACED ON BODY
MECHANICAL SPECIFICITY
33
REFERS TO SPEED OF CONTRACTION AND EXERCISE SELECTION
NEUROMUSCULAR SPECIFICITY
34
REFERS TO ENERGY DEMAND PLACED ON BODY
METABOLIC SPECIFICITY
35
TO DEVELOP HIGHER LEVELS OF STABILITY WHILE PUSHING, CHEST EXERCISE WILL NEED TO BE PERFORMED HOW ?
CONTROLLED, UNSTABLE EXERCISES AT SLOWER SPEEDS
36
TO DEVELOP HIGHER LEVELS OF STRENGTH, EXERCISES SHOULD BE PERFORMED HOW ?
IN MORE STABLE ENVIRONMENT WITH HEAVIER LOADS TO PLACE MORE OF AN EMPHASIS ON PRIME MOVERS
37
TO DEVELOP HIGHER LEVELS OF POWER EXERCISES SHOULD BE PERFORMED HOW ?
LOW WT, HIGH VELOCITY CONTRACTIONS PERFORMED IN PLYOMETRIC MANNER
38
TO DEVELOP MUSCULAR ENDURANCE EXERCISES MUST BE PERFORMED HOW ?
LIGHT WT AND HIGH REPS
39
TO DEVELOP ENDURANCE, TRAINING WILL REQUIRE WHAT ?
PROLONGED BOUTS OF EXERCISES W/ MINIMAL REST PERIODS B/W SETS
40
ENDURANCE TRAINING PRIMARILY USES WHAT ?
AEROBIC PATHWAYS TO SUPPLY ENERGY FOR BODY
41
TO DEVELOP MAXIMAL STRENGTH OR POWER, TRAINING WILL REQUIRE WHAT ?
LONGER REST PERIODS, SO INTENSITY OF EACH BOUT OF EXERCISE REMAINS HIGH
42
STRENGTH AND POWER TRAINING PRIMARILY USES WHAT TO SUPPLY ENERGY ?
ANAEROBIC PATHWAYS
43
MECHANICALLY, BODY BURNS MORE CALORIES WHEN MOVEMENTS ARE PERFORMED HOW AN USING WHAT ?
PERFORMED WHILE STANDING WITH MODERATE WEIGHTS
44
FROM A NUEROMUSCULAR STANDPOINT, BODY BURNS MORE CALORIES WHEN MORE WHAT IS BEING USED ?
MORE MUSCLES ARE BEING USED FOR LONGER PERIODS IN CONTROLLED, UNSTABLE ENVIRONMENTS
45
METABOLICALLY, BODY BURNS MORE CALORIES WHEN WHAT ?
WHEN REST PERIODS ARE SHORT TO MINIMIZE FULL RECUPERATION
46
APPLYING PRINCIPLES OF SPECIFICITY TO A TRAINING PROGRAM FOR WT LOSS, CLIENT SHOULD PERFORM MAJORITY OF EXERCISES HOW ?
WHILE STANDING AND USING MODERATE WEIGHT
47
APPLYING PRINCIPLES OF SPECIFICITY FOR A CLIENT TRAINING FOR WT LOSS, CLIENT SHOULD RECRUIT AND USE AS MANY MUSCLES AS POSSIBLE DURING EACH EXERCISES AND CAREFULLY MONITOR WHAT ?
REST PERIODS FOR GREATER CALORIC EXPENDITURE
48
CONCEPT OF ADAPTATION MAKES IT CLEAR THAT SOME TYPE OF CHANGE WILL OCCUR BASED ON WHAT ?
ON STRESSES PLACED ON BODY
49
MAIN ADAPTATIONS THAT OCCUR FROM RESISTANCE TRAINING INCLUDE WHAT ?
```
STABILIZATION
MUSCULAR ENDURANCE
HYPERTROPHY
STRENGTH
POWER
```
50
HMS ABILITY TO PROVIDE OPTIMAL DYNAMIC JOINT SUPPORT TO MAINTAIN CORRECT POSTURE DURING ALL MOVEMENTS
STABILIZATION
51
GETTING RIGHT MUSCLES TO FIRE W/ RIGHT AMOUNT OF FORCE IN PROPER PLANE OF MOTION AND AT RIGHT TIME
STABILIZATION
52
STABILIZATION REQUIRES HIGH LEVELS OF MUSCULAR ENDURANCE FOR OPTIMAL RECRUITMENT OF PRIME MOVERS TO INCREASE WHAT AND REDUCE WHAT ?
INCREASE CONCENTRIC FORCE PRODUCTION AND REDUCE ECCENTRIC FORCE
53
IMPROPER STABILIZATION CAN NEGATIVELY AFFECT WHAT ?
MUSCLES FORCE PRODUCTION
54
STABILITY IS AN IMPORTANT TRAINING ADAPTATION B/C IT INCREASES ABILITY OF WHAT DURING MOVEMENT TO ALLOW ARMS AND LEGS TO WORK MORE EFFICIENTLY ?
ABILITY OF KINETIC CHAIN TO STABILIZE LPHC AND JOINTS DURING MOVEMENT
55
ABILITY TO PRODUCE AND MAINTAIN FORCE PRODUCTION FOR PROLONGED PERIODS OF TIME
MUSCULAR ENDURANCE
56
ENLARGEMENT OF SKELETAL MUSCLE FIBERS IN RESPONSE TO OVERCOMING FORCE FROM HIGH VOLUMES OF TENSION
MUSCULAR HYPERTROPHY
57
DEVELOPING WHAT HELPS TO INCREASE CORE AND JOINT STABILIZATION WHICH IS THE FOUNDATION ON WHICH HYPERTROPHY, STRENGTH AND POWER ARE BUILT ?
DEVELOPING MUSCULAR ENDURANCE
58
MUSCULAR ENDURANCE OF CORE FOCUSES ON RECRUITMENT OF MUSCLES RESPONSIBLE FOR POSTURAL STABILITY MAINLY, WHAT FIBERS ?
TYPE 1 MUSCLE FIBERS
59
T OR F: RESEARCH HAS SHOWN THAT RESISTANCE TRAINING USING HIGH REPS ARE MORE EFFECTIVE WAY TO IMPROVE MUSCULAR ENDURANCE
TRUE
60
CHARACTERIZED BY AN INCREASE IN CROSS SECTIONAL AREA OF INDIVIDUAL MUSCLE FIBERS RESULTING FROM AN INCREASE IN MYOFIBRIL PROTEINS (MYOFILAMENTS)
MUSCLE HYPERTROPHY
61
T OR F: VISIBLE SIGNS OF HYPERTROPHY MAY NOT BE APPARENT FOR MANY WEEKS (4-8 WEEKS_ IN AN UNTRAINED CLIENT, THE PROCESS BEGINS IN EARLY STAGES OF TRAINING REGARDLESS OF INTENSITY OF TRAINING USE
TRUE
62
RESISTANCE TRAINING PROTOCOLS THAT USE LOW TO INTERMEDIATE REP RANGES W/ PROGRESSIVE OVERLOAD LEAD TO WHAT ?
MUSCULAR HYPERTROPHY
63
ABILITY OF NEUROMUSCULAR SYSTEM TO PRODUCE INTERNAL TENSION TO OVERCOME AN EXTERNAL LOAD
STRENGTH
64
DEGREE OF INTERNAL TENSION PRODUCED IS THE RESULT OF WHAT ?
STRENGTH ADAPTATION
65
SPECIFIC FORM OF STRENGTH OR INTERNAL TENSION PRODUCED FROM TRAINING IS BASED ON WHAT ?
TYPE AND INTENSITY OF TRAINING USED (PRINCIPLE OF SPECIFICITY)
66
B/C ALL MUSCLES FUNCTION ECCENTRICALLY, ISOMETRICALLY, AND CONCENTRICALLY IN ALL 3 PLANES OF MOTION (SAGITTAL, FRONTAL, AND TRANSVERSE) AT DIFFERENT SPEEDS, TRAINING PROGRAMS SHOULD BE DESIGNED USING A PROGRESSIVE APPROACH THAT EMPHASIZES WHAT ?
APPROPRIATE EXERCISE SELECTION, ALL MUSCLE ACTIONS AND REPETITION TEMPOS
67
ONE FACTOR IN INCREASED STRENGTH IS AN INCREASE UN NUMBER OF WHAT RECRUITED, ESPECIALLY EARLY IN THE TRAINING PROGRAM ?
INCREASE IN NUMBER OF MOTOR UNITS RECRUITED
68
USING WHAT INCREASES NEURAL DEMAND AND RECRUITMENT OF MORE MUSCLE FIBERS UNTIL A RECRUITMENT PLATEAU IS REACHED, AFTER WHICH FURTHER INCREASES IN STRENGTH ARE A RESULT OF FIBER HYPERTROPHY ?
HEAVIER LOADS
69
STRENGTH IS BUILT ON A FOUNDATION OF WHAT ?
STABILIZATION
70
TRAINING DESIGNED W/ CHARACTERISTICS OF TYPE 1 SLOW TWITCH MUSCLE FIBERS (SLOW CONTRACTING, LOW TENSION OUTPUT, AND RESISTANT TO FATIGUE)
STABILIZATION TRAINING
71
DESIGNED TO MATCH CHARACTERISTICS OF TYPE 2 MUSCLE FIBERS (QUICK CONTRACTING, HIGH TENSION OUTPUT, PRONE TO FATIGUE)
STRENGTH TRAINING
72
MANIPULATED TO TAKE ADVANTAGE OF SPECIFIC CHARACTERISTICS OF EACH FIBER TYPE
ACUTE VARIABLES (SETS, REPS, INTENSITIES, ETC)
73
MAJORITY OF STRENGTH INCREASES WILL OCCUR WHEN IN RESISTANCE TRAINING FROM INCREASED NEURAL RECRUITMENT AND MUSCLE HYPERTROPHY ?
FIRST 12 WEEKS OF RESISTANCE TRAINING
74
ABILITY OF NEUROMUSCULAR SYSTEM TO PRODUCE GREATEST FORCE IN SHORTEST TIME
POWER
75
FORCE MULTIPLIED BY VELOCITY = ?
POWER
76
BUILD ON STABILIZATION AND STRENGTH ADAPTATIONS
POWER
77
FOCUS OF POWER RESISTANCE TRAINING
GETTING NEUROMUSCULAR SYSTEM TO GENERATE FORCE AS QUICKLY AS POSSIBLE (RATE OF FORCE PRODUCTION)
78
T OR F: AN INCREASE IN EITHER FORCE OR VELOCITY WILL PRODUCE AN INCREASE IN POWER
TRUE
79
TRAINING FOR POWER CAN BE ACHIEVED BY INCREASING WHAT 2 THINGS ?
INCREASE WT (FORCE) OR INCREASE SPEED W/ WHICH WT IS MOVED (VELOCITY)
80
ALLOWS FOR INCREASED RATE OF FORCE PRODUCTION BY INCREASING NUMBER OF MOTOR UNITS ACTIVATED, SYNCHRONIZATION B/W THEM AND SPEED AT WHICH THEY ARE ACTIVATED
POWER TRAINING
81
GENERAL ADAPTATION SYNDROME AND PRINCIPLE OF SPECIFICITY BOTH DICTATE THAT TO MAXIMIZE TRAINING FOR POWER ADAPTATION YOU MUST DO WHAT ?
HEAVY AND LIGHT LOADS MUST BE MOVED AS FAST AS POSSIBLE (IN A CONTROLLED FASHION)
82
USING HIGH AND LIGHT LOADS IN A SUPERSET FASHION CAN CREATE NECESSARY ADAPTATION TO ENHANCE WHAT ?
BODYS ABILITY TO RECRUIT LARGE NUMBER OF MOTOR UNITS AND INCREASE RATE (SPEED) OF ACTIVATION.
83
USES 1 SET PER EXERCISE
SINGLE SET SYSTEM
84
PERFORMED 2 TIMES PER WEEK TO PROMOTE SUFFICIENT DEVELOPMENT AND MAINTENANCE OF MUSCLE MASS
SINGLE SET WORKOUTS
85
T OR F: MULTIPLE SET TRAINING IS PROMOTED AS BEING MORE BENEFICIAL FOR STRENGTH AND HYPERTOPHY GAINS IN ADVANCED CLIENTS AND SINGLE SET SYSTEM HAS BEEN SHOWN TO BE JUST AS BENEFICIAL FOR BEGINNING LEVEL CLIENTS
TRUE
86
MOST BEGINNING CLIENTS CAN FOLLOW WHAT PROGRAM TO ALLOW FOR PROPER ADAPTIVE RESPONSES OF CONNECTIVE TISSUE AND NERVOUS SYSTEM BEFORE ENGAGING IN MORE RIGOROUS TRAINING
SINGLE SET PROGRAM
87
BY ENCOURAGING CLIENTS TO AVOID LIFTING MORE THAN THEY CAN HANDLE, WHAT CAN BE AVOIDED ?
SYNERGISTIC DOMINANCE (SYNERGISTS OVER COMPENSATING FOR WEAK PRIME MOVERS) AND INJURY CAN BE AVOIDED
88
PERFORMING MULTIPLE NUMBER OF SETS FOR EACH EXERCISE
MULTIPLE SET
89
INCREASING OR DECREASING WT WITH EACH SET
PYRAMID
90
PERFORMING 2 EXERCISES IN RAPID SUCCESSION WITH MINIMAL REST
SUPERSET
91
PERFORMING A SET TO FAILURE, THEN REMOVING SMALL % OF LOAD AND CONTINUING WITH SET
DROP SET
92
PERFORMING A SERIES OF EXERCISE, ONE AFTER ANOTHER, WITH MINIMAL REST
CIRCUIT TRAINING
93
A VARIATION OF CIRCUIT TRAINING THAT USES DIFFERENT EXERCISES (UPPER AND LOWER BODY) FOR EACH SET THROUGH CIRCUIT
PERIPHERAL HEART ACTION
94
ROUTING THAT TRAINS DIFFERENT BODY PARTS ON SEPARATE DAYS
SPLIT ROUTINE
95
PERFORMING EXERCISES ON OPT TEMPLATE ONE AFTER ANOTHER, IN A VERTICAL MANNER DOWN THE TEMPLATE
VERTICAL LOADING
96
PERFORMING ALL SETS OF AN EXERCISE (OR BODY PART) BEFORE MOVING ON TO NEXT EXERCISE (OR BODY PART)
HORIZONTAL LOADING
97
MULTIPLE SET TRAINING CAN BE APPROPRIATE FOR WHAT CLIENTS ?
BOTH NOVICE AND ADVANCED CLIENTS
98
SUPERIOR TO SINGLE SET TRAINING FOR MORE ADVANCED CLIENTS
MULTIPLE SET SYSTEM
99
SYSTEM WHERE YOU PERFORM 10-12 REPS W/ LIGHT LOAD AND INCREASE RESISTANCE FOR EACH FOLLOWING SETS, USUALLY 4-6 SETS
LIGHT TO HEAVY SYSTEM
100
SYSTEM WHERE INDIVIDUAL BEGINS W/ HEAVY LOAD (AFTER SUFFICIENT WARM UP) FOR 1-2 REPS, THEN DECREASES LOAD AND INCREASES REPS FOR 4-6 SETS
HEAVY TO LIGHT SYSTEM
101
COMPLETING 2 EXERCISES IN THIS MANNER WILL IMPROVE MUSCULAR ENDURANCE AND HYPERTROPHY B/C THE VOLUME OF WORK PERFORMED IS RELATIVELY HIGH
SUPER SET OF SAME MUSCLE GROUP
102
DURING A SUPER SET, THE GREATER THE NUMBER OF EXERCISES USED, THE GREATER THE DEGREE OF FATIGUE EXPERIENCED AND DEMANDS ON WHAT ?
MUSCULAR ENDURANCE
103
2 VARIATIONS OF SUPER SET
PERFORM 2 EXERCISES FOR SAME MUSCLE GROUP BACK TO BACK OR PERFORM 2 EXERCISES BACK TO BACK THAT INVOLVE ANTAGONIST MUSCLE GROUPS
104
PERFORMING THIS ALLOWS SIGNIFICANT LOAD TO BE PLACED ON TARGET MUSCLE GROUP DURING EACH SET; WHILE AGONIST IS WORKING, ANTAGONIST IS RECOVERING
SUPERSET OF ANTAGONIST MUSCLE GROUPS
105
INVOLVES SETS OF 8-12 REPS WITH NO REST B/W SETS OR EXERCISES; POPULAR AMONG BODYBUILDERS AND MAY BE BENEFICIAL FORM MUSCULAR HYPERTROPHY AND MUSCULAR ENDURANCE
SUPERSETTING
106
RESISTANCE TRAINING SYSTEM POPULAR AMONG BODYBUILDERS, ALLOWS CLIENT TO CONTINUE A SET PAST POINT WHICH IT WOULD USUALLY TERMINATE
DROP SET
107
A SET TO FAILURE FOLLOWED BY 3 SUCCESSIVE LOAD DECREMENTS PERFORMED WITH NO REST IS REFERRED TO AS WHAT ?
TRIP DROP SET
108
LOW TO MODERATE NUMBER OF SETS (1-3) WITH MODERATE HIGH REPS (8-20) AND SHORT REST PERIODS (15-60 SECS) B/W EXERCISE
CIRCUIT TRAINING
109
TYPE OF TRAINING SYSTEM THAT DISTRIBUTES BLOOD FLOW B/W UPPER AND LOWER EXTREMITIES POTENTIALLY IMPROVING CIRCULATION
PERIPHERAL HEART ACTION SYSTEM
110
THIS SYSTEM IS VERY BENEFICIAL FOR INCORPORATING AN INTEGRATED, MULTIDIMENSIONAL PROGRAM AND FOR ALTERING BODY COMPOSITION
PERIPHERAL HEART ACTION SYSTEM
111
TYPICALLY PERFORM NUMEROUS EXERCISES ON SAME DAY FOR SAME BODY PART TO BRING OUT OPTIMAL MUSCULAR HYPERTROPHY; MANY BODYBUILDERS AND MASS DOMINANT AND STRENGTH ATHLETES USE THIS SYSTEM
SPLIT ROUTINE SYSTEM
112
ALTERNATING BODY PARTS TRAINED FROM SET TO SET, STARTING FROM UPPER EXTREMITY AND MOVING TO LOWER EXTREMITY
VERTICAL LOADING
113
PERFORMING ALL SETS OF AN EXERCISE OR BODY PART BEFORE MOVING ON TO NEXT EXERCISE OR BODY PART
HORIZONTAL LOADING
114
RESISTANCE TRAINING USED BY NASM AND FOLLOWS OPT MODEL
VERTICAL LOADING
115
LOOKING AT OPT TEMPLATE; RESISTANCE TRAINING SECTION
1. TOTAL BODY EXERCISE
2. CHEST
3. BACK
4. SHOULDER
5. BICEPS
6. TRICEPS
7. LEGS
116
VERY BENEFICIAL FOR ALLOWING MAXIMAL RECOVERY TO EACH BODY PART WHILE MINIMIZING AMOUNT OF TIME WASTED ON REST; ALLOW FOR FULL ATP AND PC RECOVERY
VERTICAL LOADING SYSTEM
117
METHOD MOST COMMONLY USED IN HEALTH CLUB ENVIRONMENTS AND IS APPROPRIATE FOR MAXIMAL STRENGTH AND POWER TRAINING WHEN LONGER REST PERIOD ARE REQUIRED B/W SETS
HORIZONTAL LOADING
118
DRAWBACK TO HORIZONTAL LOADING SYSTEM
AMOUNT OF TIME SPENT RESTING
119
CAN BE A METABOLIC PROGRESSION IF REST PERIODS ARE MONITORED AND LIMITED TO 30-90 SECS B/W SETS
HORIZONTAL LOADING
120
DURING HORIZONTAL LOADING, IF THE SAME MUSCLE GROUPS ARE FORCED TO WORK WITH MINIMAL RECOVERY IT CAN LEAD TO FASTER DEVELOPMENT OF WHAT ?
METABOLIC AND HYPERTROPHY RELATED ADAPTATIONS IN THE MUSCLE
121
WHEN PERFORMING A MULTIPLANAR STEP UP BALANCE, CURL TO OVERHEAD PRESS, A LOW BACK ARCHING INDICATES WHAT ?
TIGHTNESS OF LATISSIMUS DORSI AND WEAKNESS OF INTRINSIC CORE STABILIZERS
122
WHEN PERFORMING A 2 ARM PUSH PRESS WHEN LEGS GO INTO A STAGGER POSITION BACK LEG SHOULD BE IN WHAT ?
TRIPLE EXTENSION (PLANTAR FLEXION, KNEE EXTENSIONS, HIP EXTENSION
123
WHEN PERFORMING A BARBELL CLEAN, YOU HAVE TO MOVE BAR UPWARD BY EXPLOSIVELY EXTENDING WHAT ?
HIPS, KNEES AND ANKLES (PLANTARFLEXION) IN JUMPING MOTION
124
T OR F: BARBELL CLEAN IS AN ADVANCED STRENGTH EXERCISE
FALSE; IT IS AN ADVANCED POWER EXERCISE
125
TO ENSURE PROPER ALIGNMENT DURING A BALL DB CHEST PRESS WHAT SHOULD BE IN LINE WITH ONE ANOTHER ?
EARS, SHOULDERS, HIPS, KNEES
126
COMMON COMPENSATION THAT OCCURS WHEN PERFORMING PUSH UPS
LOW BACK ARCHING (STOMACH FALLS TOWARD GROUND)
127
WHEN PERFORMING A PUSH UP IF THEIR IS LOW BACK ARCHING THIS INDICATES THAT THE INDIVIDUAL HAS WEAK WHAT ?
INTRINSIC CORE STABILIZERS AND EXERCISE MUST BE REGRESSED
128
WHEN PERFORMING CHEST PRESSES, ROM AT SHOULDER JOINT (HOW FAR ELBOWS GO DOWN) WILL BE DETERMINED BY WHAT ?
LOAD ONE IS LIFTING (CONTROL) AND TISSUE EXTENSIBILITY
129
WHEN PERFORMING ROWS, INITIATE THE MOVEMENT HOW ?
RETRACT AND DEPRESS THE SHOULDER BLADES (SCAPULAE)
130
FLEXING AND EXTENDING TORSO WHILE PERFORMING ROW CREATES WHAT ?
MOMENTUM, DECREASES EFFECTIVENESS OF EXERCISE AND PLACES STRESS ON LOW BACK
131
PERFORMING LAT PULL DOWNS WITH BAR BEHIND NECK IS NOT ADVISED AS THIS PLACES STRESS ON WHAT ?
SHOULDER JOINTS AND CERVICAL SPINE
132
WHEN PERFORMING A MEDICINE BALL PULLOVER THROW, TO DECREASE STRESS TO SHOULDER AND LOW BACK IT IS IMPORTANT TO HAVE OPTIMAL EXTENSIBILITY THROUGH WHAT ?
LATISSIMUS DORSI MUSCULATURE
133
PERFORMING SHOULDER EXERCISE IN THE SCAPULAR PLANE DECREASES RISK OF WHAT ?
SUPRASPINATUS MUSCLE BECOMING IMPINGED B/W HEAD OF HUMERUS AND CORACOACROMINAL ARCH OF SCAPULA. IVA IS AWESOME
134
WHILE PERFORMING A SINGLE LEG DB CURL KEEPING THE SCAPULAE RETRACTED DURING EXERCISE ENSURES WHAT ?
PROPER SCAPULAR STABILITY, PLACING MORE EMPHASIS ON BICEPS MUSCULATURE
135
T OR F: HAVING YOUR HANDS CLOSER TO SHOULDER WIDTH APART CAN HELP DECREASE STRESS TO ELBOW AND COMPENSATION
TRUE
136
GREAT WAY TO REGRESS LUNGE UNTIL ONE DEVELOPS PROPER FLEXIBILITY AND STABILIZATION CAPABILITIES TO PERFORM LUNGE CORRECTLY
STEP UPS
137
HOW FAR DOWN SHOULD YOU SQUAT ?
ONLY AS FAR AS CAN BE CONTROLLED W/O COMPENSATING
138
WHEN PERFORMING A POWER EXERCISE LIKE SQUAT JUMPS OR TUCK JUMPS WHY DO YOU WANT TO LAND BEHIND BALL OF FOOT (NOT ON THE BALL OF FOOT OR ON HEEL) ?
ENSURES PROPER FORCE DISTRIBUTION THROUGH FOOT AND LOWER EXTREMITY, IMPROVING FORCE PRODUCTION CAPABILITIES. MY GIRLFRIEND IS SO AMAZING.
139
ROUTINE WHERE YOU TRAIN DIFFERENT PARTS ON SEPARATE DAYS
SPLIT ROUTINE
140
SEATED CABLE ROW IN OPT MODEL IS AN EXAMPLE OF WHAT ?
STRENGTH EXERCISE
141
GOVERNS HOW BODY RESPONDS AND ADJUST TO STRESS
GENERAL ADAPTATION SYNDROME
142
2 ARM PUSH PRESS SHOULD BE AVOIDED IF CLIENT HAS NOT DEVELOPED WHAT ?
PROPER STABILITY
143
MULTIPLANAR STEP UP BALANCE, CURL TO OHP IS AN EXAMPLE OF WHAT ?
STABILIZATION EXERCISE
144
PROPER PROGRESSION TO INCREASE PROPRIOCEPTIVE DEMANDS ON STANDARD PUSH UP
HANDS ON FLOOR, FEET ON STABILITY BALL
145
PERFORMING CIRCUIT EXERCISES ALTERNATING UPPER AND LOWER BODY MOVEMENTS IS AN EXAMPLE OF WHAT ?
PERIPHERAL HEART ACTION SYSTEM
146
TYPE OF RESISTANCE TRAINING THAT INCREASES WT EACH SET
PYRAMID
147
```
BALL SQUAT
CURL TO OHP
BALL DB CHEST PRESS
STANDING CABLE ROW
SEATED BALL MILITARY PRESS
STEP UP BALANCE
REPEAT
```
THIS ROUTINE REPRESENT WHAT ?
VERTICAL LOADING
