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Kin 458 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

RPE

A

Ratings of perceived Exertion
Best is 12-17
Is best

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2
Q

Heart Rate Reserve

A

(HRmax-HRmin)x %intensity)+HRmin
Is based on training history

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3
Q

VO2 Reserve

A

(VO2max-VO2min)* %intensity+ VO2min

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4
Q

ACI

A

Average Conditioning Intensity
(60+METmax/100)* METmax

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5
Q

ml/kg/min

A

1 Met*3.5

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6
Q

ml/min

A

ml/kg/min*kg

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7
Q

L/min

A

ml/min divided by 1000

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8
Q

kcal/min

A

L/min*5.0

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9
Q

kcal/workout

A

kcal*min

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10
Q

Speed in m/min

A

1 mph=26.8m/min

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11
Q

Grade

A

% as a fraction (10%=.10)

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12
Q

Work Rate in kgm/min or Watts

A

1 Watt = 6.12kgm/min

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13
Q

Mass kg

A

1kg = 2.205lbs

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14
Q

Beginner Stage

A

Focus on exercise adherence (time commitment)

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15
Q

Improvement Stage

A

Start full exercises program

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16
Q

Maintenance Stage

A

Keep going if good

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17
Q

Beginner Considerations

A

Client drop out risk
Facility issues that can cause dropout
Client input on program

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18
Q

Honest ABE

A

Autonomy
Belief
Enjoyment

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19
Q

ABCs

A

Antecedents (cues or triggers)
Behaviors
Consequences

20
Q

Stimulus Control

A

Works on Antecedents
-Minimize conditional behavior
- maximize cues to desired behaviors

21
Q

Self Monitoring

A

Works on behaviors
Monitoring Tools (FITBIT zap)

22
Q

Goal Setting

A

Works on Consequences
Short term (today or wk)
Long term (final goal)
Be Smart: Specific, measurable, attainable, relevant, timebound

23
Q

Positive Reinforcement

A

Consequences
Reward achieving all goals

24
Q

Social Support (All ABCs)

A

You, significant others etc.

25
Q

Isometric

A

Muscle contraction with no change in angle
3-5s with 15+ reps
3 days is best

26
Q

Isokinetic

A

same contraction not matter the angle
180-200 deg/sec
movement is fast
1-15 sets @ 60-240 deg/sec

27
Q

Isotonic

A

Dynamic constant external resistance
More is better
Not for beginners
Negative exercises

28
Q

Specificity

A

Strength, Endurance, Hypertrophy, Power

29
Q

Overload

A

Intensity- velocity, load, rest
Volume- either total reps or total load

30
Q

Balanced Program

A

agonist vs antagonist (push-pull)

31
Q

Variation

A

Periodization

32
Q

Rest

A

Between sets & days

33
Q

Adaptations

A

Unique to individual- prior training & genetics

34
Q

Acute Program Variables

A

Choice of exercise
Order
Training Frequency
Sets
Rest

35
Q

Choice of exercise

A

Multi & single joint
MJ: power lifts, squat
SJ: lateral raises, DB flies
Multi planer movements
Functional vs generic

36
Q

Order of exercises

A

Progressions:
critical lifts vs new
large to small muscle
Sequences:
upper-lower-core
agonist-antagonist

37
Q

Training Frequency

A

<recovery days between muscle groups
B: 2-3 whole body
I: 3-4
A: 4-6
Load: maximal is not the same as optimal

38
Q

Sets & Sets

A

Power 3-5 = 15
Strength 3-5 =24
Hypertrophy 3-6 =36
Endurance 2-3 =36-40

39
Q

Rest

A

P: 2-5 mins
S: 2-5
H: .5-1.5
E: < .5

40
Q

Functional Training

A

Improve performance
Speed Power & minimal endurance

41
Q

Program Design

A

Technique
Simple body movements
Progress from less to more challenging
Unique to person
Less to more basic

42
Q

Chronic Program Varaible

A

Manipulate volume, intensity, & training specificity in planned periods in overall program
should include all facets of conditioning

43
Q

Classic Periodization

A

Depends on goals
Volume & intensity changes most during mesocycles

44
Q

Undulated/nonlinear Periodization

A

Good for sports with many contests
Reps, Sets change every day

45
Q

Conjugated Periodization

A

Use multiple methods within one workout or a series of workouts
Intensity & volume are changed frequently

Kin 458 (4 decks)

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