Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Strength and conditioning > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

Optimal amount of STRESS

A
  • applied at the right times with the optimal amount of recovery between application of stress.
  • this needs to be individualized for each person. everyones stress level and recovery is different.
  • nutrition is important to this factor
  • Stress and sink analogy????
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

GAS

A

General Adaption Syndrome
1 Alarm Reaction
2 resistance stage
3 exhaustion stage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Alarm reaction

GAS

A

first reaction to stressor. resistance diminished

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Resistance stage

GAS

A

if the body or individual adapts to the stressor increased resistance occurs. alarm reactions disappear.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Exhaustion Stage
GAS

Look at the chart

A

long-continued exposure wears own body’s resistance; adaptations energy is exhausted. alarm reaction signs reappear. individual can eventually die. ( overtraining/ too much stress on the body)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Specificity

A

– want to train the same way you play
- Working on
1 muscle groups, muscle actions, rom, movement, joint, metabolic
** will want to train the certain muscle you want to use.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

SAID principle

A

Specific Adaptation Imposed Demand

-type of demand placed on body dictates type of adaptation that will occur

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Overload

A
    • putting more stress on the body than it is used too

- different resistance and aerobic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Resistance

overload

A

1 intensity
2 volume
3 rest periods between sets
4 biomechanics, leverages, body postions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

(Intensity)
Resistance
overload

A

by ↑ the weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

(volume)
Resistance
overload

A

the ↑ the amount of reps that you do

  • number of repetitions in a set
  • number of exercises in a session
  • number of sessions in a week
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Aerobic

overload

A
  • volume
  • duration
  • intensity
  • recovery
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

(Volume)
Aerobic
overload

A

how much they do ( weekly miles)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

(duration)
Aerobic
overload

A

the distance – making the run longer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

(intensity)
Aerobic
overload

A

how fast you are running – speed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

(recovery)
Aerobic
overload

A

time between runs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Progressive Overload

A

stress continues to be more * or different) than the body is used too
– variation plays a role
* over time you are adding the stress to the body
( the guy hold the cow)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

periodization

A
  • 1960 is when it became big
  • systematic planning of training
  • tudor bompa made it popular
  • topic has received a lot of attention in athletics programming
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Macrocycles (large division)

[Periodization]

A

several months to a year or years ( up to four years) time period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Mesocycles(intermediate)

[Periodization]

A

several weeks to several months time period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Microcycles ( smallest )

[Periodization]

A

days to weeks time period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Common types of periodization

A

1 linear-norm scale
2 block- month blocks
3 undulating

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Bars/ Barbells

A

There are many different shapes and lengths

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Knurling

Bars/ Barbells

A

rough part of bar used fro grip

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Sleeve

Bars/ Barbells

A

outer portion where plates are loaded → want this to rotate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Bar Marks

Bars/ Barbells

A

there is no real standardization unless used for competitive lifting
- the middle knurling is used to back squat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Fixed barbells

Bars/ Barbells

A

usualy shorter length and used for arm exercises

- cant change the weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

two types of bar diameter of outer sleeve

Bars/ Barbells

A

1 Olympic (2 inches)- most common in commercial settings

2 Standard (1 inches)- more common for personal use in home gym settings

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

most common types of Olympic bars

Bars/ Barbells

A
  • 7 foot straight bar

- EZ curl bar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

7 foot straight bar

most common types of Olympic bars
Bars/ Barbells

A

45 pounds

** shorter and lighter straight bars exist but are less common
[5ft long bar]

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

EZ curl bar

most common types of Olympic bars
Bars/ Barbells

A

15-25 pounds

is usually short and always curved (makes lifting easier on the wrists)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Bar prices OLYMPIC

Bars/ Barbells

A
  • 45lb olympic cost $100-1200
  • they are more expensive and have extreme material properies, low friction in rotation sleeves, handle heavy loads ( 1000lb +) without the damaging the bar
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Bar Prices CHEAP

Bars/ Barbells

A

you what you pay for; damage to bar is concern

  • bent bar most common problem
  • broken or fractured bars are less common but present greater safety/injury risk
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Maintenance →Sleeves

Bars/ Barbells

A

make sure outer sleeves rotate freely

- a locked up sleeve can lead to injury!!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Maintenance →Bend

Bars/ Barbells

A
  • cant unbend a bar
  • cheap bars bend under load
  • not unloaded bars on rack
  • dropping loaded bars on racks cause damage
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Maintenance →screws

Bars/ Barbells

A

make sure any screws on the outer sleeve are always tight (sleeves can fall off)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Maintenance →Rust

Bars/ Barbells

A

want to make sure the var doesnt rust

- BUT can be removed with wire brush and chemical agents

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Maintenance →Cleaning

Bars/ Barbells

A

shouldnt really clean them in the grip region can lead to problems the moisture can cause grip issues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Plates/ discs

A

there are olympic and normal plates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

plates sizes

Plates/ discs

A

2.5,5,10,25,35,45,100

— 35 lbs and 100 lbs are not always common

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

what are light factional plates?

Plates/ discs

A

these are used for special purposes but are uncommon

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

what shapes are the

Plates/ discs

A

-historically they were round
-interlocking plates
- plates with handles holes
-non-round plates with many sizes
→→ this can be hard to do some exercises ( deadlifting)

→→ designed for olympic weights,

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

Rubber plates

Plates/ discs

A

designed for olympic weights

    • fatter and thicker than metal plates
  • -rubber plates are made for designed for general use
  • -removable rubber rings also exist but not common
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

Cheap plates

Plates/ discs

A
  • these are more likely to break or fracture
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

Extra

Plates/ discs

A
  • older plates
    → concrete sand, water, encased in plastic
    -price ranges .5- 4 dollars per pound
    -unit of measure varies
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

Collars

A

mechanism for tightly fitting and securing plates to barbells

    • should always use collars
    • weight of collar varies
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

collar designs

Collar

A
  • handles
  • really strong ones will need screws
    • hand strength can be the limiting factor
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

Dumbbells

A

short handles designed for single hand use

-fixed weight but can be adjustable

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

two primary designs

Dumbbells

A

1 small plates
2 solid masses
3 other exist

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

Weights

Dumbbells

A

weights under 20 go up by 5 pounds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

rubber?

Dumbbells

A

the heads or plates can be metal or rubber-encased

– the smaller ones are normally covered all over and are colored

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

maintenance

Dumbbells

A 
-do not drop
→lead to lose heads
→they can become bent
- make sure they are not lose anywhere
→will need to look at screws
→if head is lose can it fixed
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Kettlebells

more??

A

a weight resembling a connonball with a handle

– allows for variety of movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

Balls

A

1 Medicine balls

2 stability balls

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

Medicine balls

Balls

A

weighred balls used for various exercises

  • come in different weights (1-2 lb to 100+ lbs)
  • older versions often encased by leather, now with rubber
  • some have handles, other have ropes atttached
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

Stability balls

Balls

A

larger inflated balls often used to promote core strength/ balance

  • different sizes exist; also different shapes ( the pill)
  • proper inflation levels must be maintained and puncture risk minimized; will need to watch for wear and tear
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

Bands

A

bands have elastic propertiesof rubber

  • they are portable & adaptable to diff. exercise
  • limited # of different tensions
  • bands can be attached to stable structures
  • some bands have handles
  • excessive stretching can break them (need to watch)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

band thickness/strength

Bands

A

Thin
- often used for rehabilitation or those requiring very light resistance

Thick

  • used by more experience people, usually for strength/ power purposes
  • -look at section in slide
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

other strength implements

A

see pp. 238-242 for example

- straps used in conjunction with ones body in certain positions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

Grips

A

1 gloves
2 chalk
3 lifting straps
4 hooks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

Gloves

Grips

A

gloves without finger that cover palm

  • prevents blisters and calluses; aids in grip and causes less pain
  • not necessary for safe resistance training
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

chalk

Grips

A

magnesium carbonate

  • aids in grip ( by absorbing moisture from the hands)
  • only necessary when grip and safety may be compromised ( heavy loads)
  • many gyms do not allow chalk because of the mess people make
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

Lifting straps

Grips

A
  • used to tie the hands in the bar
  • loop on one end goes around the wrist; tail of other end is wrapped around bar
  • enhances ability to hold onto something bur dos not allow for the development of grip strength
    • can become relaxant on them!!!→ this is bad
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

hooks

Grips

A

these are not common

-an actual hook like device is attached to the wrist and then used to hold the weight on

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

Footwear

A
  • must have closed toe shoes
  • ↓ the chance of injury if weight
    is dropped
    -lifting bear foot can be good for stability
    -athletic shes are most common
    -qualities: arch support, no-slip sole, and proper fit are all really important to GOOD shoes
66
Q

Foot wear Olympic weightlifting

A
  • elevated heel ( made of wood or non-compressive stuff)
  • puts a lifter in better biomech. position for certain movements ( squat )
  • allows for most efficient transfer of force from body to ground
  • a runner shoe with a thick heel will change shape with a ton of weight while these shoes wont do that
  • they have non-slip soles
  • some choose shoes without an elevated heel but with very tine soles (better transmitions reasons)
67
Q

Joint Support

A

1 Wraps
2 Sleeves
3 Knee braces
4 Lifting belts

68
Q

Wraps

joint support

A
  • used on the knees and wrist
  • purpose
  • -keeps joints warm
  • -enhanced preconception
    • structural support
  • wraps and injury is unknown
69
Q

Sleeves

joint support

A
  • most often used on the knees
  • is rubber or neoprene or elastic
  • purposes generally mirror those of wraps but sleeves are usually much looser and easier to use
70
Q 
Knee braces 
(joint support)
A

can be used also if inicated

  • someone that has or is preventing a knee injury
  • helps keep the knee in track
71
Q 
Lifting belts
(joint support)
A

-supports the lower back
→ ↑ intra-ab pressure prevents flexion of lumbar vertebrae
-used with exercises that place stress on lumbar spine
-shouldnt be used to alleviate techique problems
-used on heavier resistances
-chin-dip belt is not a supportive belt
-core muscle = body natural belt- M. are not trained right

72
Q

Breathing

A
  • valsalva maneuver
  • natural reaction when exerting heavily; causes large increase in BP
  • not recommended due to injur ; recommendation: inhal-eccentri, exhale-concentric
73
Q

valsalva maneuver

breathing

A

excessively holding one breath and forcing against a closed glottis

74
Q

safety issue

A
  • frayed cables, torn belts, loose screws, loose/missing foot traction strips
  • tripping hazards, equiment left on the floor, equipment layout
  • sanitary and hygiene concerns – making sure everything is clean
75
Q

Etiquette

A
  • put equipment away
  • do not monopolize equipment
  • respect others
  • understand balance between minding your own bus.
  • wear appropriate attire
  • respect facility rules and regulations
  • knowing how to deal with difficult, annoying or uniformed individuals
76
Q

Chest

A

1- single join (isolation) exercise
– flys

2- Multi-joint (compound) exercise
– presses

77
Q

Bench Press- points of interaction

chest

A 
- Five points of interaction
1 left and right hand
2 head
3 butt
4 back 
5 feet
78
Q

Bench Press

chest

A
  • shoulder with for the grip is normal
  • lower to nipple line
  • need to have spotters
  • uses the tric, pec, shoulders
  • thumbless grip→ greater risk shouldnt let someone do
79
Q

Incline Bench Press

Chest

A
  • 20,35,45 degree angles
  • must lift per to the floor
  • lower above the nipple line
  • will lift less
  • need to set up pints harder to have spotters
80
Q

Decline Bench Press

chest

A
  • will need something to hold your feet into
  • will lower to lower than the nipple line
  • most dangerous of out of the presses
  • the distance you lift is way shorter
  • will be able to lift more weight with this press
  • with DB spot at the wrist or elbows
81
Q

Vertical Chest Press

chest

A
  • this allows for a neutral grip
    -upright and not supsine
    -no corridination or balance needed→ good for old peeps
    -the machine works for the average male and most girls
    ADJUST
    1 seat height- want it at nipple heith
    2 seat back- works with Rom,
    -moving it forward lets you go deeper
    -moving it backward stops the depth
82
Q

Narrow Grip Bench Press

chest

A
  • easy on the shoulder
  • works more with → tricpes, pecs
  • balance will be a lot harder
  • good form will have the bar hit your chest and not your hands
83
Q

Cross-Bench Dip

chest

A
  • you are btwn 2 benches with weight in your lap
  • works on your triceps
  • also your chest and shoulders
84
Q

Reverse Grip Bench Press

chest

A
  • free weight can be harder than a machine

- your hands are in a different postition

85
Q

Weighted Dip

chest

A
  • when you add weight to your dips
  • mostly works the tris also the chest and shoulders
  • stop when your elbows are at a 90 angle
  • too deep can be dangerous
  • will have to use the belt for more weight to be added
86
Q

Cable Cross Over

chest

A

single joint movement

  • pulling cables down at a diagonal
  • can stop where your hands meet or go past that point
87
Q

Cable Fly/ Machine Fly

chest

A

-pulling a cable up from the ground

pulling from the side

88
Q

Dumbbell Pull Over

chest

A
  • pull the db fromt he floor to the chest
  • working the lats
  • can also do with a bar
89
Q

balance and the chest

A
  • using a unstabel surface ( ball while doing a push up)

- lifting with a bamboo bar

90
Q

Partial ROM

chest

A

1 floor press
2 board press
3 racklockout

91
Q

Extra ROM

chest

A

1 cambered bar
2 arching/ briding of the back
3 feet/ legs in an up variation

92
Q

Warm ups

A

adjustment period between rest and onset of exercise/activity
- the ↑ the intensity of planned activity the greater the importance

93
Q

Purpose of warms ups

A

1 performance

2 safety

94
Q

Performance

Purpose of warms ups

A

prepare the bod for exercise

- evidence indicates warming up is superior to not warming up in terms of the subsequent performance

95
Q

Safety

Purpose of warms ups

A

reduce the potential risk of injury

- research is not clear on relationship between warming up and injury risk

96
Q

what is the optimal warm up

A

a good warmup should optimally prepare the body for the given task w/o wasting energy or making fatigue

97
Q

Types of warm up (passive and active)

A

1 passive- sauna, hot shower, heat applications

2 active- exercise, movement, used before sports performance

98
Q

types of warm up ( general vs specific)

A

1 general- typically low intensity aerobic exericise lasting 5-10 min (total body work out)
2 specific- dynami or light static movements that mimic the sport lasting 5-15 min
** page 166 inbook for more

99
Q

what the warmup should look like

A

the warm up should look like what our going to be doing

100
Q

phsiological responses of warming up

A

page 166

101
Q

postactivation potentilation

A

activated motor units stay facilitated for a period of time following maximal or near maximal muscle contraction
- may be part of the warm up or may be part of the workout

102
Q

Role of static stretching

A
  • prolonged static stretching is recommended for someone that has to do extreme ROM
  • shown to reduce power related activities
    • mechanical ↓ stiffness or muscle tendon
    • neurophsiological: ↓ neural drive
  • self-myofascial release
  • *read the artical about it
103
Q

Flexibility

A

measure of joint range of motion

104
Q

types of flexibility

A

static
dynamic
allistic

105
Q

Static flexibility

A

final position or ROM is held for a period of time

106
Q

dynamic flexibility

A

ROM during movement

107
Q

Ballisitic flexibility

A

ROM attained during explosive or bouncing-type movements

108
Q

Importance of flexibility

A

1 maintenance of appropraite muscle lenght and balance
2 relationship btwn flexbility and injury risk in not clear
3 flexbility and athletic performance ** page 168

109
Q

Factors affecting flexibility

A

page 169

110
Q

Stretching ( active)

A

person provides the fore for the stretch

111
Q

stretching (passive )

A

partner or device provides the force for the stretch

112
Q

Static stretching

A

involves holding the final position for a period of time (5-30 seconds)

  • specific m. groups are emphasized
  • effective for ↑ ROM
  • most productive when performed after exercise
113
Q

Dynamic stretching

A

actively moving a joint through the ROM w/o any relaxation or holding or joint position
-specificc movement are empaisized – the a sport
-can aid in warming up
-ballisctic stretching is a type of dynamic stretching that involves bouncing type of motion
→can ↑ risk of injury
→ability to improe ROM is unclear
→may help prepare the body for ballistic exercise

114
Q

proprioceptive neuromuscular facilitation (stretching type)

A

incorporates combination of concentric and eccentric and isometric muscle action as well as passive stretching

  • neuromuscular mechanism promote muscle relaxation leading to increased ROM
  • different types of PNF stretching (page 170)
115
Q

other stretching

A
  • can stretch every day
  • there is no relationship btwn resistance training, muscle mass and flexibitiy
  • look at the book of stretching
116
Q

Cool Downs

A
  • adjustmen period btwn the cessation of exercise and the rest
  • returns body to homeostasis in a controlled manner
    • appropriate reduction in cardiovascular dynamics
    • removal of metabolic waste products
117
Q

Upper Back

A

pulling up exercise
compound movements
** we have more grip problems with the back exercise

118
Q

Pull up

Upper Backs

A
  • need something to hang from
  • people strenght compared to the body weight is different
  • over hand grip
  • –palms facing away from the body
  • arm should be straight
  • at the top you should go to where your chin is at the bar
  • legs should be hanging
  • grip with shoud be shoulder width unless you have a reason to do different
119
Q

Chin up

Upper Backs

A
  • under hand grip- palms facing in
  • this is easier to do than a pull up
  • pull is hard- other than that they are the same
120
Q

Neutral Grip pull up

Upper Backs

A 
-would need a different bar
→because it is neutral
-easier than a pull up
- can use a triangle to to put on a bar
→will be unstabel
→you can hit your head
121
Q

Flexed arm hang

Upper Backs

A
  • physical testing
  • Isometric workout
  • you are timed
  • same form of the pull up but you just hang there
    • chin has to be above the bar
  • -hand in over hand grip
  • another way to test a pull up
122
Q

Kipping pull up

Upper Backs

A
  • you are using a swing to get your chin above the bar

- more power and techique than a pull up

123
Q

muscle ups

Upper Backs

A
  • you are also swinging
  • you are pulling all the way up above the bar
  • over hand grip
  • more power in this exercise
124
Q

other types of pull ups

Upper Backs

A

pulling up on a rope

samon ladder – arrow

125
Q

Assisted Pull up

Upper Backs

A

-working the lats
-there is a bench that you knee on & it will take away the weight of your body
→allows you to slowly work up to a pull up
-can use someone hold your knees
-can use a band for help

126
Q

Weighted Pull ups

Upper Backs

A
  • you have a belts that allows you to ADD weight

- other wise everything is the same as a normal one

127
Q

lat pull downs

Upper Backs

A

-sit on a machine
-pull down a bar from above your head to your chest
-can have many grips
→straight bar, nuetral grip
-full extension to the chest (ROM)
-techinque problems
→leanin back , too much swinging
-legs will be under a pad to look you in other wise you will be pulled up
-curved bar allows for more ROM

128
Q

Lat Pull down (behind the head)

Upper Backs

A
  • the bar will come behind the head by the neck
    -most people say to not do this exercise
    1 no real benefit to it
    2 injury- shoulder problems dont want the bar on the spine
    –people might feel it more/ lot easier to cheat on
129
Q

Lat pull down (narrow neutral grip)

Upper Backs

A
  • need to make sure you under stand that type of workout

- use the triangle – great way to get the narrow grip

130
Q 
Pull over (machine)
(Upper Backs)
A

this has a machine

  • *single joint movement
  • elbow are up to start/ then pull down
  • must use a seat belt
  • very bad on people shoulders
  • there is a petal which allows for your body to get into the machine
  • **look at this exercise ***
131
Q

Rows

Upper Backs

A
  • uses a dumbbells or bars
    -hard to do with lower back problems
    -back must be in a flat back not curved
    -with db you can kneel on the bench
    -can have a supported chest row( t bar rows)
    →pressure off the back
    –[seated cable row]
    —you will pull the cables toward you
    —trap, rhomboids→ big thing lats
132
Q

Shrugs

Upper Backs

A
  • traps is the muscle you are working
  • can use DB or bar
  • shrug the shoulder to your ears
  • can be using the shrug in a rack
  • do it behind the back
  • can use the canbrie bar
  • using trap bars to do shrugs
133
Q

Shrugs
Rolls or not
(Upper Backs)

A

dont think you are getting anything from the roll

– i dont know about injury

134
Q

other shrugs issues

Upper Backs

A
  • grip
  • ROM
  • potential for injry to neck muscles

more shit on my notes didnt have time to write down

135
Q

Prior to program desin

Resistance training program

A

initial consultation
evaluation
goals

136
Q

initial consultation
Prior to program desin
(Resistance training program)

A

getting history and a pre screening

137
Q

Evaluation
Prior to program desin
(Resistance training program)

A

-testing and evaluation of results
-training experience and status
→should know if they are a beginner, intermediate, advanced

138
Q

Goals
Prior to program desin
(Resistance training program)

A

muscular streght, power, hypertrophy, muscular endurance, bone strength

139
Q 
Exercise selection
(Resistance training program)
A
  • exercise choice
  • types of exercises
  • type of resistance
140
Q

Exercise choice
Exercise selection
(Resistance training program)

A

what exercise will be done

  • specificity principle
  • time constraints
  • equipment availability
  • experience preference may play a role
  • can the individual perform the exercise correctly
141
Q

Types of exercises
Exercise selection
(Resistance training program)

** read page 196

A

1 Core - multi joint movement (compound)
- involve one or more large muscle groups
2 assistance- single joint movement
-smaller muscle groups or only one large muscle groups

142
Q 
type of resistance
Exercise selection
(Resistance training program)
A
  • weight weight - pull or push ups
  • machine
  • free weight- kettle bells & BB
  • other (elastic and, springs, hydraulics, inertia, water, bows)
143
Q

Frequency- # of training sessions

Resistance training program

A 
this is the number of training sessions per week 
Beginner- 1-3 days
Intermediate- 3-4+ days 
Advanced- 3-5+ day 
--impact of other activites 
--personal schedule and time constraints
144
Q

Frequency- which days & times

Resistance training program

A
  • based on individual scheduel
    -may need to used a split program
    →different muscle groups on different days
    ** look at slide
145
Q

order

Resistance training program

A
  • Power then core
  • muli joint then single joint
  • large muscle group than small
  • alternatin pushand pull exercises
  • alternating uper body and lower body
146
Q

Order– manner

Resistance training program

A

→starting and completeing an exercise
- takes a lot of time
→doing more than one at a time is better and faster

147
Q

Order– compound sets

Resistance training program

A

pairing 2 E that work the same M

- back squats and paired with leg presses

148
Q

Order– supeersets

Resistance training program

A

pairing 2 exercises that work opposite

- knee extension paired with knee flexion

149
Q

Order– other pairing

Resistance training program

A

pairing 2 exercises that are unrelated

  • back squate and bench press
    • also when you can work 2 diff. muscles at the same time is good too
150
Q

Order– circuit training

Resistance training program

A

→arrange multiple exercise in a particular sequence
→can be very efficient or inefficient
→ sequence should not be random; there should be a reason for the other

151
Q

Number of set per exercies

Resistance training program

A
  • beginners might start with 1 set per exe.
  • multiple set can be implemented after the initail fam. phase
  • multiple set are thought to e necessary for con. progress and gains
152
Q

Load and reps

Resistance training program

A

NEED to know
1 where the person is at
2 where the person wants to go

what are their goals

153
Q

Maximum strength
Goals
(Resistance training program)

A

low numbers of reps performed at a low intensity

  • neuromusccular enhancement
  • 6 or less reps at 85% 1RM or more
  • long rest periods (3-5 min)
154
Q

Muscular endurance
Goals
(Resistance training program)

A

high numbers of rep performed at a low intensity

  • enhancement of a person ability to persist w a subma load
  • 12 or more rep at 67% 1RM or less
  • very short rest periods (less than 30 sec to 1 min)
155
Q

Muscular hypertrophy
Goals
(Resistance training program)

A

moderate- high number of rep at moderate high intensity

  • ↑ muscle fiver cross sectional dia.
  • 6-12 reps at 67-85% 1RM
  • short tomoderate rest periods (less 1 min to 2-3 min)
156
Q

What is max power

Resistance training program

A
  • need to know the person 1RM
    -need to keep in mind that training goals
    ** table 11-6 page 201
    NEED to know these
157
Q

Volume

Resistance training program

A

total amount of weight lifted in a training session
-calculated how many total pounds
- a SET- a group of rep that re performed w/o a break
-number of rep is determinate my training goal
→# of set will vary with the person
- beginner might just have one set for each exercise
-once not a beginger many set is what is needed like 2 or 3 set per E with 10 + reps

158
Q

Variation

Resistance training program

A

doing the same thing for a prolonged period of time will cause gains to ↓
→factors tha can be modulated to pomote varation
1 exercise choice
2 frequency
3 order
4 load
5 volume (set or reps)
6 rest periods
also having within week variation (heavy to light days)

159
Q

Progression

Resistance training program

A

good rule of thumb is to follow the 2 for 2 rule
– great way to tell when you shoudl increase weight
- hard to tell how much someone should do
→ based on judgment and weight increment options

160
Q

Examples of exercise philosphies that are on the fringe

Resistance training program

A

1 high intensity training
2 crossfit
3 superslow

Strength and conditioning (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions