Exam 2

Question 1

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

Answer 1

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

Question 2

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

Answer 2

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

Question 3

Effects of Warm-up

Answer 3

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

Question 4

general warm-up

Answer 4

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

Question 5

specific warm-up

Answer 5

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

Question 6

dynamic warm-up

Answer 6

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

Question 7

Importance of RT technique

Answer 7

• safety
• injury prevention
• strengthen intended muscles
• prevent compensation

Question 8

Kinakin’s Risk-Benefit Ratio

Answer 8

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

Question 9

grip types

Answer 9

• alternated
• hook
• pronated
• supinated
• neutral
• closed
• false (open)

Question 10

5 points of contact (supine)

Answer 10

• head
• shoulders
• butt
• right foot
• left foot

Question 11

sticking point

Answer 11

most strenuous part of a rep

Question 12

load testing (RPE method)

Answer 12

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

Question 13

construct validity

Answer 13

does the test measure what it’s intended to measure

Question 14

face validity

Answer 14

do the participants believe the test measures what’s intended

Question 15

content validity

Answer 15

is the test relevant to the sport/activity

Question 16

criterion-referenced validity

Answer 16

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

Question 17

validity

Answer 17

correctness/accuracy

Question 18

reliability

Answer 18

consistency/repeatability

Question 19

intra-subject variability

Answer 19

lack of consistent performance by a subject

Question 20

intra-rater variability

Answer 20

lack of consistent scoring from the test administer

Question 21

inter-rater reliability

Answer 21

degree to which different test administrators agree

Question 22

order of testing

Answer 22

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

Question 23

program design variables

Answer 23

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

Question 24

needs analysis

Answer 24

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

Question 25

PA guidelines for RT

Answer 25

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

Question 26

Beginner

Answer 26

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

Question 27

Intermediate

Answer 27

* currently training * 2 - 6 months * frequency = 2-3x/week * training stress = medium * technique experience = basic free weight

Question 28

Advanced

Answer 28

* currently training * > 1 year * frequency = 3-4x/week * training stress = high * technique experience = high

Question 29

exercise order

Answer 29

* larger muscle groups --> smaller * power --> multi-joint --> single joint * time saving = super sets & compound sets

Question 30

Strength Training Load & Reps

Answer 30

85% of 1 RM < 5 reps

Question 31

Power Training Load & Reps

Answer 31

75-95% of 1 RM 1-5 reps

Question 32

Hypertrophy Training Load & Reps

Answer 32

67-85% of 1 RM 6-12 reps

Question 33

Endurance Training Load & Reps

Answer 33

< 67% of 1 RM > 12 reps

Question 34

Progression (training load vs. reps)

Answer 34

increase reps then training load

Question 35

single set

Answer 35

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

Question 36

multiple sets

Answer 36

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

Question 37

senior fitness test

Answer 37

criterion standards & normative data

Question 38

fitnessgram

Answer 38

criterion standards