Creating Exercise Programs

Question 1

What are the 3 elements of a training program for health?

Answer 1

• cardiovascular conditioning
• muscular conditioning
• flexibility

Question 2

Name some muscle conditioning goals:

Answer 2

• endurance (for gaining cardio fitness)
• strength - (for daily exercise and activity)
• hypertrophy (better shape/tone, more contractile proteins in muscle)
• power (speed x strength)

Question 3

Name types of resistance training: (end result)

Answer 3

• strength–more weight/less reps 1-7 reps
• endurance –less weight/more reps 12-20 reps
• hypertrophy – to build muscle content 8-12 reps to fatigue

Question 4

How does strength and age relate?

Answer 4

Strength declines with age after 25-30 about 3-5% every decade.

Question 5

The secret to proper muscle training is:

Answer 5

-that the last repetition is the one that can be done by the muscles in good form.

Question 6

How many reps should beginners aim for? Why?

Answer 6

Beginners should aim for 10 reps to start because….

1. it still builds endurance, strengthens/toughens ligaments and tendons to prevent injury further along in training
2. It builds brain to muscle nerve connections to prepare for proper coordination of the movements
3. Gives an opportunity to learn technique in doing the movement with GOOD FORM.

Question 7

Repetition is:

Answer 7

-the continuous motion of moving a resistance without rest

Question 8

R.M. is:

Answer 8

-repetition maximum – the maximum amount that can be done in good form, before fatigue

Question 9

How do you decide how many SETS per exercise?

Answer 9

For beginners; more sets with a lighter load gives better opportunity to perfect technique. After that the sets should match the goal.
For muscle bulk more sets of each exercise should be done.
For general health sets of varying exercises is more sensible.

Question 10

Isometric exercise is:

Isotonic exercise is:

Answer 10

• when the muscle contracts but there is no change in length

- when the muscle contraction is either eccentric or concentric

Question 11

Describe a good posture.

Answer 11

Pelvis is level, shoulders are level, ears over shoulders over hips over knees over ankles. Spine should curve in slightly at the lower back/lumbar area and curve out over the thoracic vertebrae, then in again at the cervical vertebrae.

Question 12

What is the best way to do resistance exercises?

The recommended pace?

Answer 12

Slowly and with control;
- as it prevents injury and doesn’t allow momentum to assist in moving the resistance which would make it less effective.
-it prevents injury
Pace is recommended at around 2 seconds on the concentric phase and 3-4 on the eccentric phase.

Question 13

Taking into account reps and sets how much time is considered good for resistance training to build muscle?

Answer 13

30-120 seconds of tension is best for building muscle

Question 14

Explain types of resistance.

Answer 14

1. Constant which is true to life. Weights, shopping bag.
2. Variable – elastic band or special machines, get harder at longer length
3. Isokinetic - no eccentric contraction (not true to life)
   - in water higher speed increases tension

Question 15

When starting an exercise plan what are some important points to remember?

Answer 15

1. Start small (add gradually–progressive overload)
2. Maintain good spine posture
3. Keep the movement controlled
4. Know the goals and choose training to support those
5. Variety - change stimulates muscle, progress training
6. Avoid competing with others - individual needs

Question 16

A weak point, or sticking point in an exercise is:

Answer 16

The point where the load is furthest from the body, thus the hardest part of the move.

Question 17

Static stretching prior to sport:

Answer 17

can lead to injury because it makes the joint more lax and prone to moving out of safe ROM

Question 18

The tendons of older and de-conditioned individuals:

Answer 18

are less tough (the tendon will stretch and make the muscle pull less effective)

Question 19

Resistance training in older and de-conditioned individuals:

Answer 19

• leads to stiffer tendons and more efficient muscle pull.

- stops the buildup of protein cross bridges which make the muscle more rigid and less extensible

Question 20

Muscle spindles are muscle fibers which:

Answer 20

sense the velocity of a stretch ( signal to spinal cord and back causes muscle contraction)

Question 21

The Golgi tendon organ:

Answer 21

is stimulated when there is too much tension on the tendon, thus relaxing the muscle.

Question 22

How often should someone train for strengthening or endurance?
For hypertrophy?

Answer 22

3-4 x per week

4-6 x per week

Question 23

What are the main disadvantages of isometric exercises?

Answer 23

1. The strength built is limited to the position in which the exercise is done. It is important to keep the spine in good posture.
2. People tend to hold their breath doing them.
3. Blood flow can be reduced or stopped. Release contraction after 5-8 seconds.

Question 24

A push up uses the ____________ muscles.

Answer 24

pectoralis major, triceps, anterior deltoid, core isometrics

Question 25

A pull up uses the _____________ muscles.

Answer 25

lattisimus dorsi, triceps, posterior deltoid, biceps, core isomerics

Question 26

A squat uses the ___________ muscles.

Answer 26

quadriceps, glutes, hamstrings

Question 27

A step-up uses the ___________ muscles.

Answer 27

quads, glutes, hamstrings

Question 28

Isotonic exercises have two phases. What are they? Explain.

Answer 28

concentric and eccentric: When the agonist muscle is pulling against gravity or the resistance it is concentric. The agonist muscle is shortening. When the muscle is returning to original position the agonist is resisting the return and lengthening at the same time. Contracting but lengthening.

Question 29

How would you start someone who is not very conditioned , to be ready for cardio conditioning?

Answer 29

Start with some building up of muscle strength first, to allow for sustained movement. One could also start with shorter stints of exercise. (10 minx3 instead of 30 min)