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Kin 5100 > Exam 2 CH 12 Musculoskeletal programimg > Flashcards

Exam 2 CH 12 Musculoskeletal programimg Flashcards

1
Q

Steps for Designing a resistance training program

A
  1. Identify Goal
  2. Determine program type
  3. Identify muscle weaknesses
  4. Select exercises
  5. Order exercises
  6. Use goals to determine sets, reps and load
  7. Set guidlines for progresive overload
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2
Q

5 main categories of resistance training goals

A

Stabilization
Muscular Endurance
Muscular Hypertrophy
Strength
Power

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3
Q

Training principles applied to resistance training programs.
Specificity

A

Muscle group
Muscle action
training intensity

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4
Q

Training principles applied to resistance training programs.
Overload

A

> 60% 1RM

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5
Q

Training principles applied to resistance training programs.
Progression

A

Volume and intensity

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6
Q

Training principles applied to resistance training programs.
Initial Values and interindividual variablility

A

Initial improvement of untrained individuals is rapid

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7
Q

Training principles applied to resistance training programs.
Diminishing returns

A

Plateaus in strength and muscle mass for advanced lifters

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8
Q

Training principles applied to resistance training programs.
Reversibility

A

Mass and Strength losses when program is terminated

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9
Q

Types of resistance Training

A

Static (isometric)
Dynamic
-concentric
-eccentric
Isokinetic

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10
Q

Guidelines for designing isometric training programs
Isometric strength

A

Intensity - 100 % MVC
Duration - 5 sec per contraction
Repetitions - 5-10
Frequency - 5 days/wk
Length of program - 4 wk or more

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11
Q

Guidelines for designing isometric training programs
Isometric Endurance

A

Intensity - 60% MVC or less
Duration - until fatigued
Repetitions - 1 per session
Frequency - 5 days/wk
Length of program - 4 wk or more

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12
Q

Equipment Order

A

Selectorized machines
Hydraulic/gas powerd machines
Strength training machines
Barbells, free weights, dumbbells
Cable Machines
Elastic Resistance
Core boards
Medicine balls
Kettle bells
Suspension bodyweight training

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13
Q

Considerations
Large or small muscle group exercises first

A

Large

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14
Q

Considerations
Multi joint or single joint exercises first

A

Multi joint

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15
Q

Considerations
Explosive power lifts or single joint exercises first

A

explosive power

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16
Q

Considerations
Exercises for weak or stronger muscles first

A

weak

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17
Q

Considerations
Least or most intense first

A

most

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18
Q

Variables Applied to Dynamic Resistance Training Programs
Frequency for General Population

A

General Population - 2-3 days/wk nonconsecutive

Minimum 48 H rest between workouts

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19
Q

Variables Applied to Dynamic Resistance Training Programs
Frequency for Advanced Population

A

4-6 days/wk
split routine
each muscle group twice per wk

Minimum 48 hr rest between workouts

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20
Q

Variables Applied to Dynamic Resistance Training Programs
Sets for optimal muscle strength for novice and intermediate

A

4 sets per muscle group

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21
Q

Variables Applied to Dynamic Resistance Training Programs
Sets for optimal muscle strength for advanced

A

8 sets per muscle group

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22
Q

Are single sets acceptable initally

A

yes (first 2 months)

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23
Q

high intensity and low reps

A

strength

24
Q

low intensity and high reps

A

endurance

25
Q

Intensity (load)
Novice

A

60-70% 1RM

26
Q

Intensity (load)
Intermediate

A

70-80% 1RM

27
Q

Intensity (load)
Advanced

A

80-100% 1RM

28
Q

Intensity (load)
Muscular Enduracne

A

< 50% 1RM

29
Q

How to calculate volume for musculoskeletal

A

Sets x reps x load

30
Q

Rest Between sets
Muscular Endurance

A

< 1 min

31
Q

Rest between sets
Hypertrophy

A

2-3 min

32
Q

Rest between sets
Strength and power

A

3-5 min

33
Q

ACSM Guidelines for Resistance Training of Healthy Adults
Muscle Strength and muscle mass

A

of exercises - 8-10

Intensity - 60-80% 1RM
Reps - 8-12
Sets - 2-4
Frequency - 2-3 nonconsecutive days/wk
Number of exercises - 8-10

34
Q

ACSM Guidelines for Resistance Training of Healthy Adults
Muscle endurance

A

Intenisty - < 50% 1RM
Reps - 15-25
Sets - < 2
Frequency - 2-3 noncensecutive days/wk
Number of exercises - 8-10

35
Q

Goals of Periodization

A

Maximize Gains
Minimize overtraining
Address goals

36
Q

Program Timeframe

A

Macrocycle

37
Q

Specific training goals

A

Mesocycle

37
Q

Progressive training segments for each mesocycle

A

microcycle

38
Q

Periodization Varibles

A

Training Volume
Training Intensity
Type of Muscle action
Training Frequency

39
Q

Example of Macrocycles

A

9-12 months
Yearly Plan

40
Q

Example of Mesocycles

A

3-4 months
Off season
Pre season
In season
Post season

41
Q

Example of Microcycle

A

1-4 weeks
Weekly plan

42
Q

increase intensity and decrease volume as cycle progresses

A

Linear Periodization

43
Q

Decrease intensity and increase volume as cycle progresses

A

Reverse Linear Periodization

44
Q

Short microcycles with frequent changes in intensity and volume

A

Undulatin Periodization

45
Q

Variations for advanced dynamic resistance training programs

A

Set variations
Vary order and number of exercises
Frequency

46
Q

Examples of some variations

A

Westside Conjugate Method
5-3-1 method
Tri-phasic
Crossfit
Smolov
Stronglifts 5x5
Cube Method

47
Q

Circuit Resistance Training

A

Combo: strength, muscular enduracne. cardo

10-15 stations repeated 2-3 times

about 30 sec per station

15-20 sec rest between stations

48
Q

Eccentric training

A

Train with higher forces and velocities

Specialized eccentric training devices needed

Reduce training time

Increased risk for DOMS

49
Q

Core Stability

A

Maintain Ideal alignment

Develops muscular endurance more than strength or power

50
Q

Exercises of functional training

A

Spinal Stabilization
Proprioception and balance
Resistance
Flexibility

51
Q

High intensity and high volume functional training with short rest periods

A

Extreme Conditioning Programs

52
Q

Resistance Training Program Recommendations for Children

A

-Qualified Instruction and supervision
-8-12 multi joint exercises
-Size appropriate equipment
-Decrease resistance if can’t complete 8 reps
-2-3 days/wk

53
Q

Resistance training recommendations for children
Volume
Novice
Advanced

A

Novice - 1-2 sets, 8-15 reps, 60% 1RM
Advanced - 3-4 sets, 8-15 reps, <80% 1RM

54
Q

Recommendations for older adults

A

2 days/wk
8-10 exercises
1-3 sets
8-12 reps

55
Q

Muscular Power for older adults

A

Power is a predictor of ability to perform activities of daily living

Power declines faster than strength with agin

include fast-velocity resistance training in program

56
Q

Variations to traditional resistance training

A

Perform core exercises on unstable surfaces

Incorporate whole-body vibration training

Experiment with kettlebell exercises

Include some high-intensity or extreme conditioning for variety

Kin 5100 (16 decks)

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