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GTA & ACSM study for PT > Chapter 19 - Advanced Program Options > Flashcards

Chapter 19 - Advanced Program Options Flashcards

1
Q

Rest intervals for Muscular Strength

A

At least 2-3 min for structural exercises using heavier loads. For assistance exercises, a shorter rest period length of 1-2.

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2
Q

Rest intervals for Hypertrophy

A

2-3 min may be used with heavy loading for structural exercises, and l-2 min may be used for other exercises of moderate to moderately high intensity.

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3
Q

Rest intervals for Muscular Endurance

A

1-2 min for high- repetition sets.
1 min for moderate sets.
For circuit training, rest periods should correspond to time needed to get from one exercise to another.

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4
Q

Rest intervals for Power

A

At least 2-3 min for structural exercises when intensity is high; shorter rest interval for assistance exercises of 1-2 minutes.

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5
Q

Rep velocity for Muscular Strength

A

A continuum of velocities from unintentionally slow to fast velocities and should correspond to the intensity.

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6
Q

Rep velocity for Hypertrophy

A

Slow, moderate, and fast repetition velocities depending on the load, repetition number, and goals of the exercise.

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7
Q

Rep velocity for Muscular Endurance

A

Intentionally slow with moderate repetition number (10-15); moderate to faster with
large number of repetitions (15-25 or more)

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8
Q

Rep velocity for Power

A

Fast movements

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9
Q

Frequency for Muscular Strength

A

4 - 6 days per week

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10
Q

Frequency for Hypertrophy

A

4 - 6 days per week

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11
Q

Frequency for Muscular Endurance

A

4 - 6 days per week

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12
Q

Frequency for Power

A

4 - 5 days per week

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13
Q

Variable resistance training

A

Performed by altering the loading throughout the ROM.

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14
Q

Forced Reps

A

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

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15
Q

Contrast Loading

A

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

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16
Q

Partial Reps

A

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

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17
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.

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18
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.

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19
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.

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20
Q

Quality Training

A

Reducing rest interval lengths within specific loading/volume parameters as training progresses.

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21
Q

Discontinued Sets

A

Sets that include rest intervals in between repetitions.

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22
Q

Motion-specific training

A

Involves the use of exercises that train specific movements.

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23
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.

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24
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.

25
Q

Characteristics of Kegs

A

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

26
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.

27
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.

28
Q

Characteristics of Thick Bars

A

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

29
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.

30
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.

31
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.

32
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.

33
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.

34
Q

Characteristics of Heavy Bags

A

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

35
Q

Characteristics of Battling Ropes

A

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

36
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.

37
Q

Olympic Lifts

A

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

38
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.

39
Q

Power Clean

A

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

40
Q

Snatch

A

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

41
Q

Plyometric Training

A

A form of explosive exercise that targets power development.

42
Q

Quality of Plyometric Training

A

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

43
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.

44
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.

45
Q

Ballistic Resistance Training

A

A plyometric modality aimed at increasing muscle power and strength.

46
Q

Speed

A

The change in distance over time.

47
Q

Sprint Speed

A

The product of both stride length and frequency.

48
Q

Stride length factors

A

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

49
Q

Stride frequency

A

The number of foot contacts over a period of time.

50
Q

Form Drills

A

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

51
Q

Linear Sprints

A

These are any sprints done at various length.

52
Q

Overspeed Training

A

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

53
Q

Resisted Sprint Training

A

Simply sprinting maximally while facing some form of resistance.

54
Q

Programmed agility drills

A

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

55
Q

Reactive agility drills

A

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

56
Q

Quickness agility drills

A

Drills designed to produce fast movements and quick feet.

57
Q

Anaerobic Conditioning

A

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

58
Q

Tests to assess anaerobic capacity

A

300 yd shuttle and the line drill.

GTA & ACSM study for PT (22 decks)

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