Chapter 9 Flashcards

1
Q

(T/F)? before a client engages in physical activity the trainer should look at any orthopedic concerns the client might have.

A

True

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

(T/F)? before loading a client the trainer should ensure the client knows how to perform the movement properly.

A

True

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

What should the client concentrate on in the first 6-9 months of training?

A

Developing basic strength, endurance, flexibility, efficient connective and supportive systems, stabilization, and proper movement patterns.

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

What does the term frequency mean?

A

The number of training sessions per week, month, year, etc.

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

What is tensile loading?

A

The amount of tension developed in the muscle fibers when loaded.

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

What is relative strength?

A

The maximum force the muscles can generate in relation to your body weight. this type of strength is important for individuals who have to move their entire body weight like gymnasts.

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

When do slow twitch fibers fatigue?

A

begin fatiguing at six seconds and fully fatigue at 3-5 minutes

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

The tempo of movement determines what?

A

The load, amount of tension developed, use of mechanical energy.

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

What is the stretch shortening cycle?

A

The sequence of eccentric, isometric, and concentric action. when the action of eccentric to concentric take place, the muscle is stretched, and when the muscle is stretched it stores elastic energy. this stored elastic energy provides a more forcible concentric lift.

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

How much time under tension is needed to receive a maximal strength/hypertrophy training effect?

A

20 - 40 seconds TUT

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

If the tempo prescribed is a 4:1:2:1, which number is eccentric? isometric, concentric?

A

4 is eccentric, 1 is isometric, and 2 is concentric

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

(T/F)? training should always start with fast movement and progress to slower movements.

A

False; training should always start with slow controlled movement and progress to faster movements.

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

(T/F)? increased torque and joint loading occur when fast movements are used.

A

True

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

What training will a client receive if they train with a 1-6 repetition load? adaptation?

A

Neural training effect. relative strength gain, adaptation.

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

What is a metabolic adaptation?

A

Is a change in structure, e.g. increase in the size of muscle fibers and connective tissues, increase in the size and function of blood vessels, and increased substrate stores, giving a fuller look.

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

(T/F)? there is an inverse relationship between sets and reps. as the number of reps decrease, the number of sets increase and vice versa.

A

True

17
Q

What is the rationale behind performing six different exercises per body part but only doing 1 set per exercise?

A

Allows for the greatest variety in overloading various lines of movement and joint angles but doesn’t specialize in the skill of any one exercise.

18
Q

How long does it take for a hypertrophy response to occur?

A

6-8 weeks

19
Q

(T/F)? smaller muscle groups take more time to recover.

A

False; larger muscle groups take more time to recover

20
Q

How long should rest periods last if working above 90% of maximum?

A

Approximately 3-5 minutes

21
Q

(T/F)? larger individuals require longer rest periods because their bodies have to work harder to support the greater mass.

A

True

22
Q

What occurs if the individual is given too long a rest period?

A

Core body temperature will decrease, loss of performance, risk of injury is increased.

23
Q

What is exercise selection dependent on?

A

The client’s goal

24
Q

Why is it important to use unilateral movements?

A

To restore balance in size or strength within the muscular system

25
Q

When should complex exercises be performed?

A

They should be performed early in the workout when the energy levels are highest because they have a high technical component and require high levels of concentration and coordination.

26
Q

(T/F)? the exercises done at the beginning of the week and the beginning of the workout receive the best effort and the best result because the muscles are being trained under full recovery.

A

True

27
Q

What is alternating periodization?

A

Involves alternating between volume and intensity. This type of program avoids the detraining issues that are involved with linear periodization. this type of periodization is more suitable for the advanced individual.

28
Q

(T/F)? the client should always build off of a solid foundation first. the client should begin with a base conditioning program and progress into later phases of conditioning.

A

True