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Program Design > Choosing Reps, Sets, Loads, Tempo, & Rest Periods > Flashcards

Choosing Reps, Sets, Loads, Tempo, & Rest Periods Flashcards

0
Q

The squat exercise requires joint motion predominately in which plane?

A

Sagittal

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1
Q

Example of acute exercise variables are _____.

A

Reps, sets, loads, tempo and rest periods

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2
Q

Which plane divides the body into a top and bottom portion?

A

Transverse

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3
Q

Moving toward the fetal position is an example of _____.

A

Pronation

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4
Q

A sprinter coming out of the blocks is an example of _____.

A

Supination

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5
Q

Dynamic Strength/Contraction is a more accurate description of the term _____.

A

Isotonic

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6
Q

Relative strength is especially important for _____.

A

Wrestling

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7
Q

When a muscle shortens under load this is a _____ contraction.

A

Concentric

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8
Q

When muscle contractions are performed at varying joint speeds, this is termed a _____ contraction.

A

Dynamic

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9
Q

Competitive maximum strength produces greater measurable strength than limit strength.

A

False

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10
Q

Optimal strength may be defined as the amount of strength _____.

A

Needed for maximum performance, in that additional strength will not improve performance

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11
Q

Improving the ability for muscles to work together in complex movements such as a lat pull-down exercise would be considered improvement in _____.

A

Intermuscular Coordination

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12
Q

Intramuscular coordination may best be defined as _____.

A

Increased ability to recruit a greater percentage of available motor units in any given muscle.

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13
Q

When a client begins a training program, the initial increase in recruitment of motor units _____.

A

Starts out slowly and continues slowly as training continues.

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14
Q

During lateral flexion of the trunk in the frontal plane, the ipsilateral internal and external obliques act as prime movers as well as functioning together as _____ to counteract each other.

A

neutralizers

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15
Q

During a biceps curl, the tricep muscle is acting as the _____.

A

antagonist

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16
Q

Performing a series of sets with scheduled rest periods on one machine or with one exercise would best be described as _____.

A

station training

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17
Q

When calculating training volume, it is essential that total repetitions performed be correlated with total pounds lifted to determine the true magnitude and/or intensity training volume.

A

True

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18
Q

The term “Intense Workout” is appropriately used to describe an aerobic exercise program which has been shown to cause heavy sweating and exhaustion in the class participants.

A

False

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19
Q

When lifting weights, which repetition range best describes intense weight training?

A

2-4

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20
Q

It is commonly understood that performing exercises with intensities greater than 80% 1 RM recruit _____.

A

fast twitch type fibers type 2B
fast twitch type fibers type 2A
type 1 muscle fibers

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21
Q

The “effect” of a training load is _____.

A

measureable

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22
Q

The “affect” of a training load is _____.

A

determined by the trainer’s observation

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23
Q

A individual is considered an advanced weight lifter when presenting with greater than two years experience of consistent strength training.

A

true

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24
Q

It is important to use a health appraisal questionnaire _____.

A

to determine the total physiological load and potential road blocks on a client and to use as a quantitative measure of a client’s health status

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25
Q

After an injury or illness it is best to _____.

A

have a warm-up phase to ease back into the training program

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26
Q

The aerobic fast Glycolytic (lactic acid) and anaerobic energy systems are activated independently of each other.

A

False

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27
Q

Most sports predominately use _____.

A

short term energy system

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28
Q

Turning a screw driver is an example of ______.

A

circumduction

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29
Q

The single most important exercise variable is _____.

A

reps

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30
Q

When training for the development of maximum strength, you should restrict yourself to repetition ranges of between _____ and _____.

A

1-8

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31
Q

Which repetition loading scheme puts the greatest tension on connective tissue and joints?

A

1-4

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32
Q

The first year of training adolescent and beginners should be devoted to repetition scheme of _____.

A

greater than 8 RM

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33
Q

At which repetition loading zone are contributions approximately equal between neural and muscular?

A

6-8

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34
Q

To determine approximate percentage of slow twitch muscle fiber (in the intermediate/advanced lifter) for any given exercise, you should perform a 1 rep maximum test followed by an appropriate rest and then 1 set to fatigue with what percentage of your 1 RM?

A

75

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35
Q

To determine the appropriate with with which to train slow twitch muscle fibers you would multiply _____ by your 1 RM result for the test exercise?

A

your determined % of your slow twitch muscle fibers

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36
Q

Repetition intensity relationships are the same for most exercises.

A

False

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37
Q

With a rep range of 8-12 per set, you will be working in the _____.

A

body building zone

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38
Q

Repairing the nervous system ______.

A

takes 5-6 times as long as repairing muscles

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39
Q

Once you have reached optimal strength there is no reason to increase strength any further.

A

true

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40
Q

What best describes the relationships between reps and sets?

A

inverse

41
Q

In the first 6 weeks of a training program for beginner athletes, how many sets is generally enough to bring about positive adaptations in strength?

A

1-2

42
Q

In order to progress to higher levels of strength, which of the following approache is best?

A

a progress increase in the number of sets with specific rest periods

43
Q

Which of the following muscles generally react to fewer sets, with respect to volume intensity relationships, than the remainder of the body’s prime movers?

A

hip adductors

44
Q

Which of the following muscle groups will most likely recover from exercise quicker than the quadriceps?

A

triceps
deltoids
biceps

45
Q

The total maximum recommended number of sets per workout is _____.

A

30-36

46
Q

It is suggested that for optimal results the number of sets per workout be kept between _____.

A

20-25

47
Q

An athlete presents himself in a fatigue state prior to beginning your workout. Which is the most effective method for training that individual without overloading the athlete and creating an overtraining response, yet maintaining current strength levels?

A

reducing the amount of total sets per exercise without reducing intensity

48
Q

Connective tissues take _____ to heal as muscles.

A

4-5 times as long

49
Q

_____ is the best time to work out because cortisol levels are the highest.

A

In the morning

50
Q

If the intensity in a given set varies with the following scenario 75% times three sets, 95% times two sets, 75% times two sets, 95% times one set, which form of loading would this best represent?

A

wave

51
Q

Which type of relationship should always exist between volume and intensity when developing an exercise programm?

A

inverse

52
Q

The following physiological adaptations best describe the body’s response to exercise in which loading parameter (increased neurodrive to muscle, increased synchronization of motor units, increased activation of the contractile apparatus, decreased inhibition by protective mechanism of the muscles (Golgi tendon organ)?

A

1-5 RM

53
Q

Specific eccentric loading should only be used by athletes who have performed at least _____ years of strength training?

A

1-2

54
Q

The intensity repetition relationship is the same between males and females for both concentric and eccentric loading.

A

false

55
Q

A decrease in performance after eccentric training may last for ____ days?

A

7-10

56
Q

Which form of loading generates the most mechanical loading per motor unit?

A

eccentric

57
Q

With an eccentric training program, there will often be greater increases in concentric strength than when training concentrically and measuring eccentric strength.

A

true

58
Q

When utilizing eccentric training programs, they should last no longer than _____ weeks without a break?

A

6

59
Q

Which of the following factors influence strength development?

A

tempo
intensity
volume

60
Q

No more than 60 seconds of work per set should be performed when developing maximum strength for which of the following reasons?

A
  • —with sets lasting longer than sixty seconds, the stress on the energy systems becomes progressively more aerobic.
  • —as muscle fatigues, the capacity to develop muscle tension is lost.
  • —extended total work times of greater than 60 seconds per set may cause the release of gluco-corticoids which are antagonistic to the development of strength.
61
Q

The connective tissues in joints will be less stressed with _____.

A

slow tempo training

62
Q

Which tempo of training will best activate type 2B muscle fibers when combined with resistances of 30-60% 1 RM for periods of up to twelve seconds total work time?

A

fast

63
Q

Performing 6 reps at maximum velocity during which of the following exercises will produce the fastest tempos (velocity) of training?

A

un-weighted vertical jumping

64
Q

There is a positive correlation between strength and speed of movement at all loads.

A

true

65
Q

For the greatest training effect on the neuromuscular system, which tempo produces optimal results?

A

fast

66
Q

Fast tempo training results in which of the following adaptations?

A
  • —reduced time to maximal motor unit recruitment
  • —improved synchronization of motor units
  • —developing motor unit recruitment at velocities similar to those required in most sports
67
Q

Rest periods of what length have been found to stimulate a release of growth hormone and testosterone?

A

30-60 seconds

68
Q

When performing multiple sets of squats at 5 RM intensity, a man at which body weight will require a greater rest period?

A

250 lbs

69
Q

When designing an exercise program for specific conditioning in a competitive rower, performing sets of 20 repetitions at 60% ! RM coupled with _____ of rest would be most likely to force the athlete into the fast glycolytic, lactic acid energy system?

A

30 seconds

70
Q

Inadequate rest periods between sets over the duration of multiple sets may force the athlete into the aerobic energy system as a recover mechanism. This is contraindicated when trying to develop maximal strength for which of the following reasons?

A

because activation of the aerobic energy system encourages glucocorticoid release, the effects of which are antagonistic to developing maximal strength.

71
Q

Which of the following muscle fiber types has the quickest recivery times when optimally fatigued?

A

type 1

72
Q

When attempting to isolate type 2B muscle fibers with explosive training, rest periods of what duration are necessary for regeneration/recuperation from the associated neuro fatigue?

A

3-5 minutes

73
Q

If an athlete performs biceps curls in a drop set format with 15 second rest periods for the duration of 6 sets, with the final set being performed at momentary 1 RM, which muscle fibers are most likely to be fatigued?

A

type 2B
type 2A
type 1

74
Q

Loss of body temperature and lack of next set performance often result from ______.

A

too long of a rest period

75
Q

Management and recording of rest periods is essential for which of the following reasons?

A
  • —record keeping
  • —determining program outcomes
  • —consistency of physiological responses
76
Q

During which part of the season would base/hypertrophy training be optimally performed?

A

Off season/pre-season

77
Q

During the In Season which of the following principles should be followed for the best outcomes when designing an exercise program?

A
  • —keep exercises limited to 406 key exercises
  • —incorporate lower volumes of strength training as sports participation increases and include sports specific plymmetrics
  • —training of antagonists
78
Q

For obtaining hypertrophy, linear periodization is not as effective as undulation periodization because as intensity increases, volume of work decreases.

A

true

79
Q

Periodization training programs do not tend to work well with athletes such as tennis players who travel constantly and play year round.

A

true

80
Q

Linear Periodization often workd well in which setting?

A

the rehabilitative setting

81
Q

Which of the following factors would indicate the need for a longer tapering period?

A
  • —when training an athlete with increased muscle mass
  • —increased distance in sport
  • —it strengthens the staillizers
82
Q

The base conditioning phase is the most important phase because _____.

A
  • —it corrects posture
  • —it corrects length-tension relationships
  • —it strengthens the stailizers
83
Q

Environmental demand is the key factor in choosing intensive or extensive endurance _____.

A

true

84
Q

Speed strength _____.

A

consists of starting strength, explosive strength and reactive strength

85
Q

Total training time per workout is an important factor in determining ____.

A

periodization

86
Q

Aerobic workouts called “high intensity aerobics” would be more accurately defined as _____.

A

high density aerobics

87
Q

During skill and explosive training, if rest periods are inadequate _____.

A

fatigue will hamper motor learning

88
Q

Intensification can be defined as a _____.

A

increase in intensity

89
Q

The optimal time to begin resistance training is _____ for girls and _____ for boys, although the use of high resistances should be avoided until well into adolescence; even then it needs to be monitored very carefully.

A

11-13 for girls; 13-15 for boys

90
Q

A rest period of 3:30 was used during the S.A. Push Press in the pairs figure skater program to allow for proper recovery of _____ muscle fibers.

A

type 2B

91
Q

In the pairs figure skating programs, intensity is written as -1 which indicates _____.

A

use a weight that allows you to meet the rep range with 1 good rep left

92
Q

The “X” in the Tempo column of the pairs figure skater means ______.

A

perform the exercise explosively

93
Q

If we increase the rep range in the practice program for the pairs figure figure skater to 8-12 reps per exercise, based on what was presented in this program we’d also expect _____.

A

sets to decrease

94
Q

In the practice program for the pairs figure skater, the exercises chosen are _____.

A

appropriate for his sport; training age; skill level

95
Q

In the practice program for the mother of three, a string is used with each exercise to _____.

A

train proper recruitment of core stabilizers

96
Q

Based on the acute exercise variables in the practice program for the mother of three, you can conclude this program is designed ______.

A

to build strength and stability

97
Q

The Jefferson squat is a good exercise for the mother of three because _____.

A

the exercise has high carry-over to her daily activities

98
Q

In the practice program for the mother of three, sets are listed as 1.4. This is an example of a _____.

A

set window

99
Q

In the practice program for the mother of three, the empos indicate that she willl be working _____.

A

at slow to moderate speeds

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