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Ace Personal Training Certification > Chapter 9 and 10: resistance training > Flashcards

Chapter 9 and 10: resistance training Flashcards

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1
Q

What is joint stability?

A

ability to maintain or control joint movement or position.

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2
Q

What is joint mobility?

A

range of uninhabited movement around a joint or body segment.

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3
Q

Which direction do the rectus abdominus, hip flexors, erector spinae, and hamstring pull on the pelvis to maintain neutral pelvis position?

A

Rectus Abdominus: Pulls up on anterior, inferior pelvis
Hip flexors: pull downward on anterior, superior pelvis
Hamstring: pull down on posteriot pelvis
Erector spinae: pulls upward

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4
Q

A tight hip flexor may inhibit and weaken what muscle?

A

The Gluteus Maximus, forcing the hamstring to assume a greater role that it isn’t meant to.

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5
Q

What are the 5 stages of programming for stability and mobility?

A

Proximal Stability- lumbar spine
Priximal mobility- pelvis and thoracic spine
Proximal stability- scapulothoracic spine
Priximal mobility- glenohumeral joint
Distal Mobility and stability- distal extremities
Static Balance

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6
Q

Proximal stability for the lumbar spine involves what?

A

Activating the core (lumbo pelvis region, hips, abdomen, and lower back)

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7
Q

What are the muscles that stiffen in anticipation of loading movment and provides a solid foundation?

A

TVA, multifidi, quadratus lumborus, deep fibers from internal oblique, diaphram, pelvid floor, fasciae.

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8
Q

what is the outer layer of the core that is more powerful muscles are responsible for gross movment and forces within the trunk?

A

Rectus abdominus, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi.

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9
Q

Delayed reaction of what may inadequatly stabilize the lumbar spine during movement and rely on synergistic muscles?

A

TVA

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10
Q

What is the three stage model for core training?

A

Core Function- emphasize core activation and isolated stabilization
STatic Balance- seating and standing stabiization over a fixed base of support
Dynamic balance- whole body stabilization over a dynamic base of support.

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11
Q

The second stage of proximal mobility involved what?

A

Hips and thoracic spine, improve mobility of the joints adjacent to the lumbar spine.

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12
Q

What is the difference between a monoarticulate and a biarticulate joint?

A

a monoarticulate muscle crosses one joint and a biarticulate muscle crosses two joints.

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13
Q

What is the third stage of stability and mobility?

A

Proximal Stability of the scapulothoracic region and proximal mobility of the glenohumeral joint.

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14
Q

For the first 15 degrees of shoulder abduction what muscle is used?

A

supraspinata, then infraspinata, subscapularis, and teres minor make sure head stays in glenoid fossa

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15
Q

After the first 15 degrees of shoulder abduction what muscle takes over?

A

The deltoids.

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16
Q

What is shoulder packing?

A

Retract the scapula back and depress the scapula down.

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17
Q

What is the 4th stage?

A

Distal stability and mobility. need to be careful with the gastrocnemius and soleus muscles, they are often problematic and tight

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18
Q

What stage comes after Distal mobility?

A

Static balance

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19
Q

What is the difference between static balance and dynamic balance>

A

Static- ability to maintain bodys COM within its BOS

Dynamic- ability to move body’s COM outside its BOD while maintaining postural control, and establish new BOS

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20
Q

What is the stance position progression?

A

Narrow and hip width stance
Split stance and staggered stance
Tandem stance
Single leg stance

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21
Q

What are the 5 parts of Phase 2, movement training>

A
  • Bend and lift- squatting
  • Single leg movement- single leg stance and lunge
  • pushing movement- vertical and horizontal
  • Pulling movement- vertical and horizontal
  • Rotational movement.
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22
Q

Pronation causes what?

A

Internal rotation of the knee

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23
Q

Supination causes what?

A

External rotation o the knee.

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24
Q

What is one of the biggest limiting factors of good technique for bend and lift?

A

Lack of ankle mobility. Less than 15 degrees of movement needs improvement.

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25
Q

How do you emphasize glute dominance over quad dominance in bend and lift?

A

Hip hinge during the initial 10-15 degrees.

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26
Q

how much rotation for pushing movement is from the scapula and gpenohumeral joint?

A

60 degrees of scapular rotation and 120 degrees of glenohumeral fotation.

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27
Q

What is involved in a rotational movement?

A

Multiple planes of motion simultaneously.

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28
Q

What are 2 key movments for rotation movement?

A

Wood Chops- pulling down across body

hay balers- pulling up across front of the body.

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29
Q

What is strength training?

A

Exercising with progressively heavier resistance to stimulate muscle development.

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30
Q

How much muscle tissue due you lose per decade if no training?

A

5 pounds per decade

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31
Q

What are the two long term physiological adaptions to resistance exercise?

A
  1. first several weeks are neurological updates known as motor learning.
  2. Also sarcoplasmic hypertrophy
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32
Q

What are factors that influence muscular strength and hypertrophy?

A

hormone levels- growth hormone and testerone
sex- males have higher muscle quantity
age- higher age less muscle mass and strength
muscle fiber type- more type 2 more muscle hypertrpphy
muscle length- long muscles greater potential muscle development
limb length- shorter limbs have leverage advantage. tendon insertion point- farther from joint access can lift heavier.

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33
Q

What are the programing variables?

A
  • needs assessment of the client
  • appropriate exercise frequency
  • appropriate exercise and exercise order
  • Exercise volume and load
  • appropriate rest intervals
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34
Q

What are the training frequency for beginner, intermediate, and advanced>

A

Beginner- 2-3 times per week
intermediate- 3-4 times per week
advanced- 4-7 times per week

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35
Q

What are primary exercises and assisted exercises?

A

Primary- involve multiple muscles from one or more of larger muscle areas that span 2 or more joints and performed in linear fashion
Assisted- involve smaller muscle groups from more isolated areas that span one joint.

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36
Q

What are the options to enhance muscle hypertrophy?

A
  • perform primary exercises followed by assisted within a targeted area.
  • alternating upper and lower extremity exercises within or between sessions
  • group pushing and pulling muscles in a session (chest, shoulders, triceps)
  • alternate pushing and pulling or target joint agonists.
  • perform supersets where exercises are doen in sequence with little or no rest in between.
37
Q

How do you do repetition volume calculation?

A

= Sets x Reps

38
Q

How do you calculate load volume?

A

= exercise weightload x reps x sets

39
Q

how are training intensity and training volume related?

A

inversely related.

40
Q

How many seconds per rep is recommended?

A

6 seconds per rep

41
Q

What are the training principles?

A
  • progression
  • Specificity
  • Overload
  • reversibility
  • diminshing returns
42
Q

What are 2 types of pregression?

A

Increase the number of reps

Gradually increase exercise workload

43
Q

When a person stops training they lose strenth at what rate?

A

lose at one half the rate it was gained.

44
Q

what is the principle of reversibility?

A

If you do not make strength training a lifestyle you will lose strength and muscles will become smaller and weaker.

45
Q

What is diminshing returns?

A

As you reach your genetic capacity fir muscle size and strength the rate of development decreases accordingly.

46
Q

What are the 3 time segments in periodized training?

A

Macrocycles, mesocycles, and microcycles

47
Q

What is a macrocycle?

A

Program time frame, like 6-12 months.

48
Q

What is a mesocycle?

A

specific training goals that can be 2-3 months each that help get to long term goal.

49
Q

What are microcycles?

A

Progressive training segments for each mesocycle. are 2-4 weeks in length and help make small steps toward larger goals.

50
Q

What is linear periodization and undulating periodization?

A

Linear- consistent training withing each microcycle and changes training variables after microcycle.
Undulating- provides different training protocols during each microcycle in addition to after a microcycle.

51
Q

What assessments are done in phase 2 of resistance training?

A

movement screens, core-mucular endurance segments

52
Q

What does the FIRST guidlelines mean

A 
Frequency
Intensity
Repetitions
sets
Type
53
Q

What is the standard recomendation for progression increase?

A

5% resistance increase whenever the end range of number of reps is completed.

54
Q

What is the focus of phase 3, load training?

A

Muscle force production. must assess muscular strength and endurance periodically through this phase.

55
Q

what are the 2 types of training?

A
  • fewer weekly exercise session with longer duration workouts
  • split routine strength training with more weekly exercises, but shorter duration.
56
Q

How do you train for muscle hypertrophy or body building?

A

high training volumes and brief rests between sets. Work each major muscle group twice a week.

57
Q

What is a compound set?

A

2 or more exercises for same muscle group in rapid succession to completely fatigue that muscle.

58
Q

What is breakdown training?

A

Train to muscle fatigue then immediately reduce resistance by 10-20% and then perform as many additional reps as possible.

59
Q

What is assisted training?

A

Train muscles to fatigue then receive manual assistance from a trianiner on the lifting phase for 3-5 post fatigue reps.

60
Q

What is a superset?

A

Alternate exercises for opposing muscle groups with little rest between sets?

61
Q

What are the prerequisites for performance training in phase 4?

A
  • foundation of strength and joint integrity
  • adequate static and dynamic balance
  • effective core function
  • anaerobic efficiency (train in all pathways)
  • athleticism
  • no contraindicatiobns
  • no medical concerns.
62
Q

What is a plyometric exercise?

A

incorporate quick, powerful movments and involve stretch-shortening cycle of a muscle followed by immediate dhortening.

63
Q

What are the lower body plyometric exercise progression?

A
  • jumps in place
  • single linear jumps or hops- vertical or horizontal
  • multiple linear jumps or hops
  • multidirectional jumps or hops
  • hops and bounds- take off and land on same foot
  • depth jumps or hops- on or off box
64
Q

What is the movement pattern progression for velocity training?

A
  • linear forward
  • lateral
  • backpedal
  • rotational
  • crossover, cutting, curving
65
Q

What are upper body plyometric drills?

A
  • Power push up
  • Medicine ball pushup
  • horizontal medicine ball chest pass
  • supine (laying down) vertical chest pass
66
Q

What are the types of strength training equipment options?

A 
Selectorized equipment- 
cables
free weights- barbells, dumbells, kettlebell, medicine ball
elastic resistance
Body weight
67
Q

What is Whey and casein protein?

A

Whey- liquid remaining after milk has been curdled and strained. high quality all essential amino acids
Casein- 70-80% of milk protein, what makes milk white. has slow release of amino acids into blood stream.

68
Q

What vitamins are important for athletic health?

A
  • Iron
  • Zinc
  • Vitamin B12
  • Riboflavin
  • Vitamin D
69
Q

Before an exercise which type of stretching technique should you use if you are deconditioned, conditioned, and an athlete?

A

Deconditioned- myofascial release, warm up, static stretch
Conditioned- Myofascial release, dynamic stretch
Athlete- Dynamic stretch and ballistic stretch
P. 271

70
Q

What type of stretch should be done during an exercise?

A

Dynamic stretches

71
Q

What type of exercise should be done after an exercise?

A

Myofascial release, PNF, Static stretched

72
Q

What is static stretching?

A

Stretch taken to the point of tension with clients performing minimum of 4 reps for 15-60 seconds.

73
Q

What is Proprioceptive neuromuscular facilitation (PNF)?

A

perform a hold relax stretch for minimum of 6 secondsfollowed by 10-30 seconds assisted or pasive stretch

74
Q

What is a dynamic and ballistic stretch?

A

food for sports that require ballistic movements.

75
Q

The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of maximal voluntary contraction in a supported, isolated environment.

A

True

76
Q

What is the role of the serratus anterior during open and closed chain movement?

A

Open: to control movement of the scapulae against the fixed rib cage
Closed- move thorax towards a more fixed scapula

77
Q

Is the center of mass lower or higher in men?

A

Slightly higher in males due to some more muscles in upper body

78
Q

what reduces the balance challenge of an exercise?

A

Lower the center of mass

79
Q

Which of the following terms is defined as the product of muscular strength and movement speed?

A

Relative Strength

80
Q

What are skill related parameters in an exercise program?

A

Power, speed, balance, agility, coordination, reactivity

81
Q

Training frequency is inversely related to which 2 things?

A

volume and intensity

82
Q

What type of program is used for muscular strength?

A

Muscular strength is addressed with any training regimen involving the performance of two to six sets of six or fewer repetitions

83
Q

What is the first progression in the double progression training protocol?

A

Adding the reps

84
Q

What is the workout program for muscle hypertrophy?

A
  • 70-80% of maximum resistance

- with weights and reps between muscular strength and muscular endurance.

85
Q

What joint favors stability over mobility?

A

Knee

86
Q

What is muscular power described as?

A

Muscular strength and movement speed

87
Q

What kind of program for muscular strength?

A

Sets are 2-4

Reps are 6 or fewer

88
Q

What kind of program for muscular hypertrophy?

A

70-80% resistance
8-12 reps
Between muscular strength and endurance

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