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Musculoskeletal Exercise Testing and Prescription > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

what happens when an aerobically trained individual incorporates RT into their training routine?

A

increase performance, reduce injury risk, maintain health and well-being (PA guidelines)

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2
Q

what happens when an anaerobically trained individual incorporates aerobic training into their routine?

A

decrease performance if CV training is of high intensity, frequency and duration
reduction in muscular size, max strength & speed, and power related performance

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3
Q

Effects of Warm-up

A
  • increases blood flow, O2 delivery, metabolic reactions, rate of force development, reaction time, strength & power
  • decreases viscous resistance
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4
Q

general warm-up

A

40-60% of aerobic capacity for 5-10 mins; movements prepare body for other movements

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5
Q

specific warm-up

A

movements specific to activity (drills, sprinting, bounding, jumping)

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6
Q

dynamic warm-up

A
  • slowly increase ROM (walk –> skip –> sprint)
  • 10 reps (30 sec per muscle group)
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7
Q

Importance of RT technique

A
  • safety
  • injury prevention
  • strengthen intended muscles
  • prevent compensation
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8
Q

Kinakin’s Risk-Benefit Ratio

A

optimal = low risk & high benefit
* influenced by: experience, desired outcome, individual biomechanics

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9
Q

grip types

A
  • alternated
  • hook
  • pronated
  • supinated
  • neutral
  • closed
  • false (open)
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10
Q

5 points of contact (supine)

A
  • head
  • shoulders
  • butt
  • right foot
  • left foot
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11
Q

sticking point

A

most strenuous part of a rep

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12
Q

load testing (RPE method)

A

start with conservative weight - 1-3 reps & check RPE - increase or decrease by 5-10% (8-12 reps)

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13
Q

construct validity

A

does the test measure what it’s intended to measure

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14
Q

face validity

A

do the participants believe the test measures what’s intended

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15
Q

content validity

A

is the test relevant to the sport/activity

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16
Q

criterion-referenced validity

A

extent to which test scores are associated with the “gold standard”

17
Q

validity

A

correctness/accuracy

18
Q

reliability

A

consistency/repeatability

19
Q

intra-subject variability

A

lack of consistent performance by a subject

20
Q

intra-rater variability

A

lack of consistent scoring from the test administer

21
Q

inter-rater reliability

A

degree to which different test administrators agree

22
Q

order of testing

A

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

23
Q

program design variables

A
  1. needs analysis
  2. exercise selection
  3. training frequency
  4. exercise order
  5. training load & reps
  6. volume (sets)
  7. rest periods
24
Q

needs analysis

A
  • health status (PAR-Q, readiness forms, movement analysis, injury history)
  • training status/experience
  • goals
  • testing/evaluation
25
Q

PA guidelines for RT

A

2x/week (mod-vig intensity = 60-80% 1RM or RPE 4-9), major muscle groups, 1 set of 8-12 reps to fatigue

26
Q

Beginner

A
  • not training, or just starting
  • < 2 months
  • frequency = 1-2x/week
  • training stress = low - none
  • technique experience = none or minimal
27
Q

Intermediate

A
  • currently training
  • 2 - 6 months
  • frequency = 2-3x/week
  • training stress = medium
  • technique experience = basic free weight
28
Q

Advanced

A
  • currently training
  • > 1 year
  • frequency = 3-4x/week
  • training stress = high
  • technique experience = high
29
Q

exercise order

A
  • larger muscle groups –> smaller
  • power –> multi-joint –> single joint
  • time saving = super sets & compound sets
30
Q

Strength Training Load & Reps

A

85% of 1 RM
< 5 reps

31
Q

Power Training Load & Reps

A

75-95% of 1 RM
1-5 reps

32
Q

Hypertrophy Training Load & Reps

A

67-85% of 1 RM
6-12 reps

33
Q

Endurance Training Load & Reps

A

< 67% of 1 RM
> 12 reps

34
Q

Progression (training load vs. reps)

A

increase reps then training load

35
Q

single set

A

appropriate for beginners; minimum for health; less time = more adherence and less soreness

36
Q

multiple sets

A

greater increases = faster improvements; more soreness & requires more motivation

37
Q

senior fitness test

A

criterion standards & normative data

38
Q

fitnessgram

A

criterion standards

Musculoskeletal Exercise Testing and Prescription (1 decks)

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