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ACSM CPT 6th Edition Study > Chapter 18: Advanced Program Options > Flashcards

Chapter 18: Advanced Program Options Flashcards

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1
Q

Muscular Strength Muscle Actions Done

A

Concentric, Eccentric, and Isometric

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2
Q

Hypertrophy Muscle Actions Done

A

Concentric, Eccentric, and Isometric

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3
Q

Muscular Endurance Muscle Actions Done

A

Concentric, Eccentric, and Isometric

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4
Q

Power Muscle Actions Done

A

Concentric, Eccentric, and Isometric

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5
Q

Hypertrophy Intensity

A

70 - 100% 1RM

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6
Q

Muscular Strength Intensity

A

80 - 100% 1RM

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7
Q

Muscular Endurance Intensity

A

Various loading strategies of all percentages of 1RM

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8
Q

Power Intensity

A

30 - 60% 1RM for upper body,
0 - 60% 1RM for lower body

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9
Q

Hypertrophy Rep Range

A

1 - 12 reps

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10
Q

Muscular Endurance Rep Range

A

10 - 25 reps

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11
Q

Power Moderately Heavy Loading Rep Range

A

1 - 3 reps

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12
Q

Power Light to Moderate Loading Rep Range

A

3 - 6 reps

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13
Q

Muscular Strength Sets per Exercise

A

Multiple sets (3-6)

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14
Q

Hypertrophy Sets per Exercise

A

Multiple sets (3-6)

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15
Q

Muscular Endurance Sets per Exercise

A

Multiple sets (3-6)

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16
Q

Power Sets per Exercise

A

Multiple sets (3-6)

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17
Q

Muscular Strength Structural Exercise Rest Intervals

A

3 - 4 Minutes

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18
Q

Muscular Strength Assistance Exercise Rest Intervals

A

2 - 3 Minutes

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19
Q

Hypertrophy Heavy Loading Rest Interval

A

2 - 3 Minutes

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20
Q

Hypertrophy Moderate Intensity Rest Interval

A

1 - 2 Minutes

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21
Q

Muscular Endurance Rest Interval

A

1 - 2 minutes

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22
Q

Power Structural Exercise Rest Interval

A

2 - 3 Minutes

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23
Q

Power Assistance Exercise Rest Interval

A

1 - 2 Minutes

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24
Q

Muscular Strength Frequency

A

4 - 6 days per week

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25
Q

Hypertrophy Frequency

A

4 - 6 days per week

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26
Q

Muscular Endurance Frequency

A

4 - 6 days per week

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27
Q

Power Frequency

A

4 - 5 days per week

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28
Q

Rep velocity for Power

A

Fast movements

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29
Q

Forced Reps

A

Completed with assistance of a spotter or via self-spotting past one’s own capacity.

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30
Q

Contrast Loading

A

Inclusion of low, moderate, and high repetitions within a session.

31
Q

Partial Reps

A

Performed in a limited ROM with the intent to enhance ROM-specific strength and potentially full exercise ROM strength.

32
Q

Functional Isometrics

A

Lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack’s pins.

33
Q

Breakdown sets

A

Involve a rapid reduction in weight with minimal rest thereby allowing the client to extend a set by performing additional repetitions.

34
Q

Combining Exercises

A

Involves performing two or more exercises consecutively or simultaneously with minimal rest and are primarily used for increasing muscular endurance and hypertrophy, especially if the client is attempting to minimize workout duration.

35
Q

Discontinued Sets

A

Sets that include rest intervals in between repetitions.

36
Q

Motion-specific training

A

Involves the use of exercises that train specific movements.

37
Q

Characteristics of Kettlebells

A

Weights with superior handle location; enhance grip strength due to thicker handles and leverage changes as KB moves; handle allows KB to swing freely.

38
Q

Characteristics of Sleds

A

Resist linear movements; provide strong stimulus to all major muscle groups, increased metabolic challenge; can be loaded with weights for pushing or pulling; some sleds have multiple handles which allow pushing from low and high body positions.

39
Q

Characteristics of Kegs

A

Fluid filled drums; great balance required as the fluid moves when the kegs are lifted.

40
Q

Characteristics of Log Bars

A

Have a mid-range grip support for lifting with a semi-pronated forearm position; some are filled with water to add resistance and balance requirements; vary in length based on strength level.

41
Q

Characteristics of Farmer’s walk bars

A

Allows the athlete to grasp heavy weights and walk/run for a specified distance; great for grip strength/endurance training and total-body strength and conditioning.

42
Q

Characteristics of Thick Bars

A

Bars with large diameters 2, 2.5, and 3 inches; used for grip strength training.

43
Q

Characteristics of Super Yoke

A

6 ft in length with a bar that is placed on rear shoulders supported by two beams that is loaded with weights; athlete must control yoke from swaying; increased balance requirement.

44
Q

Characteristics of Sledge hammers

A

Used for striking drills on tires; can be made more difficult by grasping the hammer closer to end of handle or more explosive by grasping the hammer closer to the head for speed and power.

45
Q

Characteristics of Tires

A

From trucks and heavy equipment for flipping; involves triple extension of hips, knees, and ankles for total-body strength, power, and conditioning.

46
Q

Characteristics of Stones

A

Lifted from the ground to various heights for total-body strength, power, and endurance; adjustable stands may be used for loading stones.

47
Q

Characteristics of Sandbags

A

Bags of sand for lifting; some have handles making it easier to grasp and expands exercise selection; provides unbalanced resistance.

48
Q

Characteristics of Heavy Bags

A

Punching bags used for exercises in addition to striking; can be thrown or lifted in multiple directions.

49
Q

Characteristics of Battling Ropes

A

Ropes of various length and width used for various exercises during metabolic training.

50
Q

Characteristics of Chains

A

Added to Barbells to provide variable resistance for multi-joint exercises with ascending strength curves; oscillate during motion which increases stability requirement; can be used solely as a source of resistance.

51
Q

Olympic Lifts

A

The most complex resistance exercises to perform and are considered the most effective exercises for increasing total-body power.

52
Q

Clean and jerk

A

A two staged exercise where the athlete lifts the bar from the floor to shoulder level and then to an overhead position.

53
Q

Power Clean

A

Used to assess maximal strength and power. It is going from the ground to the shoulders.

54
Q

Snatch

A

Involves lifting the weight directly from the floor to an overhead position.

55
Q

Plyometric Training

A

A form of explosive exercise that targets power development.

56
Q

Quality of Plyometric Training

A

Each repetition should be performed with maximal effort, minimal amortization, and maximal velocity.

57
Q

Exercise Selection for Plyometric Training

A

The selection should be as specific to the demands of the sport/activity as possible comprising unilateral and bilateral drills.

58
Q

Location of Plyometric Training

A

Plyometric training should take place in an area with sufficient space; for example, horizontal length of at least 30-40 yards and ceiling height should be higher than maximal reach.

59
Q

Ballistic Resistance Training

A

A plyometric modality aimed at increasing muscle power and strength.

60
Q

Speed

A

The change in distance over time.

61
Q

Sprint Speed

A

The product of both stride length and frequency.

62
Q

Stride length factors

A

Stride length is determined by leg length, Ieg strength and power, and sprinting mechanics.

63
Q

Stride frequency

A

The number of foot contacts over a period of time.

64
Q

Form Drills

A

Drills used to improve technique and serve as general warm-up/dynamic ROM exercises.

65
Q

Linear Sprints

A

These are any sprints done at various length.

66
Q

Overspeed Training

A

Allows the client to attain supramaximal speed or an assisted speed that is greater than maximal effort.

67
Q

Resisted Sprint Training

A

Simply sprinting maximally while facing some form of resistance.

68
Q

Programmed agility drills

A

Drills that are preplanned where the client is aware of the movements prior to beginning the drill.

69
Q

Reactive agility drills

A

Drills continued based on information from a Personal Trainer or object such as a ball.

70
Q

Quickness agility drills

A

Drills designed to produce fast movements and quick feet.

71
Q

Anaerobic Conditioning

A

A term that refers to high-intensity muscle endurance capacity. Exercises targeting speed, power, and strength endurance.

72
Q

Tests to assess anaerobic capacity

A

300 yd shuttle and the line drill.

73
Q

Circuits

A

Performing exercises in short periods of time yielding substantial metabolic and cardiovascular responses that could improve aerobic capacity, as well.

ACSM CPT 6th Edition Study (22 decks)

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