Exam 2 Flashcards
what happens when an aerobically trained individual incorporates RT into their training routine?
increase performance, reduce injury risk, maintain health and well-being (PA guidelines)
what happens when an anaerobically trained individual incorporates aerobic training into their routine?
decrease performance if CV training is of high intensity, frequency and duration
reduction in muscular size, max strength & speed, and power related performance
Effects of Warm-up
- increases blood flow, O2 delivery, metabolic reactions, rate of force development, reaction time, strength & power
- decreases viscous resistance
general warm-up
40-60% of aerobic capacity for 5-10 mins; movements prepare body for other movements
specific warm-up
movements specific to activity (drills, sprinting, bounding, jumping)
dynamic warm-up
- slowly increase ROM (walk –> skip –> sprint)
- 10 reps (30 sec per muscle group)
Importance of RT technique
- safety
- injury prevention
- strengthen intended muscles
- prevent compensation
Kinakin’s Risk-Benefit Ratio
optimal = low risk & high benefit
* influenced by: experience, desired outcome, individual biomechanics
grip types
- alternated
- hook
- pronated
- supinated
- neutral
- closed
- false (open)
5 points of contact (supine)
- head
- shoulders
- butt
- right foot
- left foot
sticking point
most strenuous part of a rep
load testing (RPE method)
start with conservative weight - 1-3 reps & check RPE - increase or decrease by 5-10% (8-12 reps)
construct validity
does the test measure what it’s intended to measure
face validity
do the participants believe the test measures what’s intended
content validity
is the test relevant to the sport/activity
criterion-referenced validity
extent to which test scores are associated with the “gold standard”
validity
correctness/accuracy
reliability
consistency/repeatability
intra-subject variability
lack of consistent performance by a subject
intra-rater variability
lack of consistent scoring from the test administer
inter-rater reliability
degree to which different test administrators agree
order of testing
fatigue = low -> high
1. body comp, height, weight, vertical
2. agility tests
3. max power/strength
4. sprints
5. local muscular endurance
6. anaerobic tests
7. aerobic capacity tests
program design variables
- needs analysis
- exercise selection
- training frequency
- exercise order
- training load & reps
- volume (sets)
- rest periods
needs analysis
- health status (PAR-Q, readiness forms, movement analysis, injury history)
- training status/experience
- goals
- testing/evaluation
PA guidelines for RT
2x/week (mod-vig intensity = 60-80% 1RM or RPE 4-9), major muscle groups, 1 set of 8-12 reps to fatigue
Beginner
- not training, or just starting
- < 2 months
- frequency = 1-2x/week
- training stress = low - none
- technique experience = none or minimal
Intermediate
- currently training
- 2 - 6 months
- frequency = 2-3x/week
- training stress = medium
- technique experience = basic free weight
Advanced
- currently training
- > 1 year
- frequency = 3-4x/week
- training stress = high
- technique experience = high
exercise order
- larger muscle groups –> smaller
- power –> multi-joint –> single joint
- time saving = super sets & compound sets
Strength Training Load & Reps
85% of 1 RM
< 5 reps
Power Training Load & Reps
75-95% of 1 RM
1-5 reps
Hypertrophy Training Load & Reps
67-85% of 1 RM
6-12 reps
Endurance Training Load & Reps
< 67% of 1 RM
> 12 reps
Progression (training load vs. reps)
increase reps then training load
single set
appropriate for beginners; minimum for health; less time = more adherence and less soreness
multiple sets
greater increases = faster improvements; more soreness & requires more motivation
senior fitness test
criterion standards & normative data
fitnessgram
criterion standards
