Complete PT Flashcards
What are the 3 types of Warm-Ups?
Passive, General, Specific
Describe the 3 types of Warm-Ups.
Passive - Consists of Hot Showers, Heating Pads, and Massages. Does not fatigue client.
General - May consist of 5-10 minutes of slow activity such as jogging.
Specific - Includes movements similar to the athlete’s sport. May consist of 8-12 Dynamic stretching related to the sport.
Define Specificity.
Refers to training a client in a specific way to produce a targeted change or result.
Define Overload
Refers to a training stress that is greater than what the client is used to and must be progressive to allow sufficient time for the client to adapt to the new training stimulus.
Define Variation
Refers to the manipulation of specific
training variables such as volume, intensity,
exercise selection, frequency of training, rest interval,
and speed of movement.
Define Progression
Refers to the process of altering training stress as a client adapts to the current training.
With a Beginner client, what training adaptations would they see first?
Neural Adaptations
What are the 10 steps for designing an RT Program (IDEETTRTSP)?
1) Initial consultation and fitness evaluation
2) Determination of training frequency
3) Exercise selection
4) Exercise order
5) Training Load: resistance and repetitions
6) Training Volume repetitions and sets
7) Rest Periods
8) Training Variation
9) Sequencing training plan
10) Progress
How do you determine training status and experience with RT (5 Basic Questions - DHHHW)?
1) Do you currently participate in a RT program?
2) How long have you been following a regular (1 or more times per week) RT program?
3) How many times per week do you RT?
4) How intense (or difficult) are your RT workouts?
5) What types of RT exercises do you perform and how many of them can you perform with proper technique?
How do you classify RT Status?
Beginner - Equal to or Less than 2 months, 1-2x per week at low intensity, OR 4-6 months, 2-3x per week at low to medium intensity
Intermediate - 8-10 months, 3x per week at medium intensity, OR 1 year, 4x per week at med to high intensity
Advanced - 1-1.5 years, 4x per week at high intensity, OR greater / equal than 2 years, >5x per week at very high intensity
Classification of RT status is determined when?
A client answers at least 3 of the 5 columns in one row pertaining to exercise history and technique
What are the 4 types of RT (MHMM)?
1) Muscular Endurance
2) Hypertrophy
3) Muscular Strength
4) Muscular Power
What are the general guidelines for RT Frequency (Nov. Int. Adv.)?
Novice = 2-3x sessions per week
Intermediate = 3x (total body) or 4x (split routine)
Advanced = 4-6x
“Exercise Selection” is determined by (ETCS)?
1) Equipment available
2) Time available
3) Client’s experience to do exercise correctly
4) Specific body parts to be trained
“Core” Exercises are?
1) Multi-joint exercises where 2 or more primary joints move (ex: Squat, Deadlift, etc.)
2) Recruits one or more large muscle group(s) or area(s) - Chest, Back, etc.
3) Involves synergistic help of one or more smaller muscle groups (ex: biceps)
“Assistance” Exercises are?
1) A single primary joint exercise (ex: bicep curl)
2) Recruits a small muscle group or one large muscle group or area
“Exercise Order” is influenced by (CFT)?
1) Clients goals
2) Fatigue potential of exercise
3) Type of exercise (Core vs Assistance)
What should be considered regarding order of exercises (CMN)?
1) Core vs. Assistance exercise
2) Muscle area in body (upper/lower)
3) Nature of the movement (push/pull)
Define Training Load Key Terms - Load, 1RM, and RM
Load - The amount of weight assigned to an exercise set
1-RM - Greatest amount of weight that can be lifted with proper technique for only one repetition.
RM - Most weight lifted for a specified number of repetitions.
Training Load - Relationship Between Load and Repetitions
The heavier the load, the lower the number of repetitions that can be performed.
What are the guidelines for assessing load capabilities (DEUR)?
1) Directly assessing the 1RM
2) Estimating the 1RM
3) Using a percentage of the client’s body weight for testing
4) Repetition maximum testing
Directly Assessing the 1RM is (RFN):
1) Reserved for resistance trained athletes who are who are classified as intermediate or advanced, and who have technique experience in the lift being tested
2) For core exercises
3) Not for core exercises that require stabilization by smaller muscle groups
Estimating the 1RM is based on (TMAST):
1) Training status
2) More trained = more reps possible at given % 1-RM
3) Applies to single set
4) Subsequent sets lower reps due to fatigue
5) Table largely based only bench press, back squat, power clean
RM Testing - Key Points
- No calculations
- Load established in RM test is used as the training load (i.e. 5 RM)
- Training to muscular failure is a poor method for assigning training load
- Shown to mute strength gains when compared to not training to failure
- Overtraining and increased occurrence of injuries are possible
- Better approach: use percentages of 1RM and vary intensity with training week
Definition of Volume
The total amount of weight lifted in a training session
What are the advantages of Training Variation (LLRMSK)?
- Lower risk of overtraining
- Lower risk of injuries
- Relieve boredom
- Maintain training intensity
- Stimulate muscle groups in different ways
- KEEP IMPROVEMENT HAPPENING
Ways to create training variation include (CFOLVR):
- Choice of exercises
- Frequency
- Order of exercises
- Load (weight)
- Volume
- Rest periods
- Variety within workout
- Variety across workouts (i.e. heavy & light days)
Techniques for Advanced Clients (CSDP):
- Compound Sets
- Super Sets
- Drop Sets
- Pyramid Sets
What is a Compound Set?
2 exercise sets in a sequence that work the same muscle group (ex: bench press & chest fly)
What is a Super Set?
2 exercise sets in a sequence stress antagonistic muscle groups (ex: bench press then seated rows)
What is a Drop Set?
3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set
What is a Pyramid Set?
Increase in load and decrease in reps across sets (ex: Set 1 75% 1RM 10 reps, Set 2 80% 1RM 8 reps, Set 3 85% 1RM 6 reps)
What is Sequencing?
- General rule: All clients should begin resistance training with a plan based on muscular endurance or hypertrophy to establish training base (ex: Desired training outcome = Max strength - Sequence: Hypertrophy Training > Max Strength Training
- Client’s goals determine sequencing
- Most clients can tolerate phases for 2-4 weeks with appropriate variations in volume and intensity
Progression: What are some way to increase training stimulus (IIIIIDM)?
- Increasing freq/week
- Increasing # exercises
- Increasing # sets
- Increasing speed of movement
- Increasing load
- Decrease rest period
- More difficult versions of exercise
Rule of Thumb for Progression (CA)?
-Core/multi joint movements with larger muscle groups:
can increase more load more frequently
-Assistance/single joint movements with smaller muscle groups: smaller increases in load less frequently
What are various ways to make progressions (CCCGAD)?
- Change your position (to fire different motor units)
- Change hand/foot width & angles, body position/angle
- Change the type of resistance (machine, cable, free)
- Go from bilateral to unilateral
- Add a realistic balance challenge
- Do more compound movements
Aerobic Training Modes depend on (EPCC):
- Equipment availability
- Personal preference
- Client’s ability to perform the exercise
- Client’s goals
How do you measure Aerobic Exercise Intensity (AHM)?
- Age Predicted Max Heart Rate (APMHR)
- Heart Rate Reserve (HRR) - Karvonen Formula
- Metabolic Equivalents (METS)
What is the Heart Rate Reserve formula (HRR)?
Target HR = [(Max HR – Resting HR) x %] + Resting HR
Example: 85% of max HR, age 35, Resting HR = 70 bpm
Max HR = 220 – 35 = 185
[( 185 – 70 BPM ) x 85%] + 70 BPM
HRR = (115 x 0.85) + 70 HRR = 97.75 + 70 HRR = 167.75 HRR = 168
What is 1 MET equal to?
- 1 MET = 3.5 mL O2/kg/min
- To accurately prescribe exercise intensity based on METS, must obtain VO2 max of client from maximal graded exercise test
What is “Long Slow Distance Training” (Aerobic)?
-Training is longer than race distance (or 30 minutes to 2 hours) at 70% of VO2max.
What is “Pace/Tempo” training (Aerobic)?
- Intensity at or slightly above competition intensity, corresponding to the lactate threshold
- Performed 1 to 2 x/week
- Develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace
- Improve running economy and increase lactate threshold
What is “Interval” Training?
- Exercise at an intensity close to VO2max, 90-100% HRR for intervals of 3 to 5 minutes.
- Work:Rest ratio should be 1:1 to 1:3
What is “Fartlek” training?
- Combines other methods of training
- Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max)
- Can be adapted for cycling and swimming
What is “Circuit” training?
- Combines resistance training with aerobic endurance training
- Client performs short intervals of aerobic endurance training between resistance training sets
What is “Cross” training (CIDAUU)?
- Cross-training is a method of combining several exercise modes
- Intensity and duration must be sufficient quantity with respect to client’s fitness level
- Distributes physical stress of training to different muscle groups during different activities
- Accomplished by:
Using different modes of exercise, rotating through 2 or more modes within a week; OR
Using several different exercise modes within the same workout
What is “Tapering”?
- Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.
- The objective of tapering the training regimen is to attain peak performance at the time of competition.
What are some benefits of Aerobic exercise (IDRIRR)?
- Improves cardiovascular strength, power and endurance
- Develops aerobic and anaerobic energy systems
- Reduces risk of cardiovascular disease
- Improves resting heart rate
- Reduces everyday stress
- Regulates blood pressure
What are the steps to designing an Aerobic Training Program (MIFDP)?
1) Determine Exercise Mode
2) Determine Exercise Intensity
3) Determine Exercise Frequency
4) Determine Exercise Duration
5) Progression
What are Modes of Cardiovascular Exercise (Type A, B, C, D)?
Type A activities - Require minimal skill or physical fitness to perform
Type B activities - Vigorous-intensity exercises that require minimal skill but average physical fitness
Type C activities - Endurance activities that require both skill and average fitness levels
Type D activities - Recreation sports that improve physical fitness and should be performed in addition to a person’s regular aerobic exercise program
Exercise Intensity: What are the % HRs for Apparently Health Adult, Untrained/Novice, and Trained clients?
Apparently healthy adult:
50 – 85% of HRR
70 – 85% of APMHR
Untrained/Beginner Clients:
70 – 80% APMHR
Trained Clients:
70 – 85% HRR
What aerobic exercise duration does CSEP recommend per week?
At least 150 minutes of moderate-to-vigorous intensity aerobic PA per week, in bouts of 10 min or more
What variables do you increase to progress an Aerobic Endurance program (FID)?
Frequency, Intensity, and Duration, but should not increase by more than 10% per week. Also, Frequency and Duration reach upper limits before Intensity does.
What are the steps to designing an Aerobic Training Program (MIFDP)?
- Determine Exercise Mode
- Determine Exercise Intensity
- Determine Exercise Frequency
- Determine Exercise Duration
- Progression
How would you progress a client’s aerobic exercise sessions to improve cardio endurance (ASI)?
- Add an additional day
- Shorten rest intervals and lengthen work intervals
- Increase time or distance
What is the equation to determine 1-RM?
Amount of Weight / % (Based on # of Repetitions)
What is the equation for Repetition Volume?
Reps x Sets
What is the equation for Load Volume?
Reps x Sets x Weight
How much ATP is produced during bodybuilding-type RT?
80% from Glycolysis
What are some Endocrine changes caused by RT (I-ECT)?
- Increased Epinephrine
- Increased Cortisol
- Increased Testosterone and Growth Hormone
Rapid increases in strength due to neural adaptations occur within:
First 8-10 weeks
Strength gains due to cellular adaptations occur within:
10+ weeks
What are some neurological changes as a result of RT?
- Dominant in early phases (1-2 months)
- Increased neural drive
- Increased firing rate
- Increased ability to recruit high-threshold MUs = increased force production
What are some Muscle Tissue changes as a result of RT (IFE)?
- Increases in size (Hypertrophy) *Mostly type II fibers
- Facilitating fiber type transitions (type Iix to type Iia)
- Enhanced biochemical and ultra‐structural components
What are some Cardiorespiratory changes as a result of RT?
- RT depends on anaerobic metabolism (glycolysis)
- Increased muscular endurance
- Resistance training has not shown to increase peak VO2
- RT does not reduce cardiovascular endurance
What influences the ability to adapt to RT (SGAG)?
- Specificity
- Gender - Males have 10x more Testosterone than females. Females have less muscle per pound of body weight
- Age - Sarcopenia and RT in elderly also increases bone mineral density
- Genetics - Percentage of type I and type II fibers limits hypertrophy and explosive or aerobic endurance capabilities
What are factors that influence adaptations to Endurance Training (SGAG)?
- Specificity
- Genetics – 20-30%
- Gender - Females have smaller heart, lungs and blood volume
- Age
What are some benefits of cross training (RRPS)?
- Reduces risk of injury
- Reduces boredom
- Produces higher level of all around conditioning
- Sometimes used by athletes during the transition period
What are some mental health benefits of exercise (RE)?
- Reduction of Anxiety, Depression, and Psychological stress
- Enhanced cognition
What is State and Trait anxiety?
State Anxiety - Short-term stress related process (fight or flight)
Trait Anxiety - Long-term processes, likely to perceive situations as threatening
What is the best type of exercise to reduce anxiety?
- Aerobic exercise, low intensity & high volume
- Higher intensity exercise does not provide immediate stress reduction benefits, may be beneficial if well-conditioned (Endorphin high)
What factors could explain why exercise helps reduce anxiety (RATSS)?
- Rhythmic nature of many forms of exercise, can be physically and mentally relaxing
- Alters activity in frontal region of brain
- Thermogenic effect – production of heat leads to relaxation
- Social interaction
- Self-efficacy – accomplishing goals
The anti-depressive effects of exercise include:
- Exercise appears to be as effective as medication in males and females with clinical depression
- Serotonin elevated during and following activity
- Dopamine elevated as well as its receptor binding sensitivity
- Self-efficacy
What are some Cognitive benefits as a result of exercise (MRPP)?
- Memory, analytical thinking, planning, focus, concentration, and decision making
- Reaction Time - best index of overall integrity of CNS
- PA = lower reaction time compared to sedentary
- Physical fitness decreases the decline in cerebral blood flow that normally occurs with aging or exerts an angiogenic effect
What are some methods a trainer can use to motivate a client (MIIRV)?
- Minimize procrastination -Reduce options
- Identifying false beliefs - quick fixes, caloric restriction, “No pain, No gain”
- Identifying and Modifying Self-Talk
- Relaxation exercise for mental imagery
- Visualization - Witnessing a past success, a success yet to be, and/or the value
