Exam 3 Week 10 Slideshows

Question 1

Slideshow 10.2

Intensity (load/Resistance) is…..

Answer 1

Inversely related to repetitions

Question 2

Sets

Answer 2

a collection of consecutive reps
single sets are acceptable initially (first 2 months)

Question 3

Optimal Sets for muscular strength

Older Adults:

Intermediate:

Advanced:

Answer 3

Older Adults: 1-3 sets
Intermediate: 2-4 sets per muscle group
Advanced: 8 sets per muscle group

Question 4

Order of Exercises

Answer 4

Include each major muscle group

Muscle balance

Order

Novices: minimize fatigue by alternating muscle groups

Question 5

Multijoint exercises and ………….

Single-joint exercises and ………….

Answer 5

large muscles

Single Joint muscles and small muscles

Question 6

Frequency

General Population:

Advanced:

How long for rest?

Answer 6

General population: 2-3 days/wk; nonconsecutive

Advanced: 4-6 days/wk

Don’t do same muscles everyday
Each muscle group twice per wk

Minimum 48 h rest between workouts

Question 7

Strength Training Components?

Answer 7

Intensity
Sets
Frequency
Volume
Order
Rest

Question 8

TESTTTTT EXAMPLEEEEEEESSSSSS

Muscle Balance

Upper body: lower body ratio

Answer 8

UB should be at least 40% of LB

Example:
50th percentile for women (20-29 yr)
Bench Press = 1.06 (1-RM/BM)
Leg Press = 1.91 (1-RM/BM)

UB-to-LB Percent = 55.5%
1.06
1.91 x 100

Example:
10 th percentile for men (20-29 yr)
Bench Press = 0.80 (1-RM/BM)
80th percentile
Leg Press = 2.13 (1-RM/BM)

UB-to-LB Percent = 37.6%
0.80
2.13 x 10

Question 9

Rest

Answer 9

Greater the load greater the rest

• Recovery between sets and exercises
• Goals and intensity dictate rest

Muscular endurance: < 1 min

Hypertrophy: 2-3 min

Muscular strength and power: 3-5 min

Question 10

Goals of periodization

Answer 10

Maximize gains
Minimize overtraining

Question 11

Periodization Cycles
Macrocycles:

Mesocycles:

Microcycles:

Answer 11

Periodization Cycles

Macrocycles: 9-12 months
Yearly plan

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

Microcycles: 1-4 weeks
Weekly plan

Question 12

Common Periodization Models

Linear

Answer 12

increase intensity and decrease volume as cycle progresses

Question 13

Common Periodization Models

Reverse Linear

Answer 13

decrease intensity and increase volume as cycle progresses

Question 14

Common Periodization Models

Undulating

Answer 14

short microcycles with frequent changes in intensity and volume

Question 15

Circuit Resistance Training

Combo:

How many stations?

How many sets?

Time per Station?

Answer 15

Combo: strength, muscular endurance, cardio

10-15 stations repeated 2-3
times
~ 30 sec per station
15-20 sec rest between
stations