Exercise And Training Knowledge Flashcards
If the training objective is to tone and firm muscle what does the program look like?
Train for endurance
High Reps (13 to 20)
Resistance low
If the training objective is to build size mass and bulk what does the exercise program look like?
Train for hypertrophy
Medium reps (6 to 12)
Medium resistance
If the training objective is to build strength and power what does the program look like?
Train for strength
Low Reps (less than 6)
High Resistance
What is stroke volume?
How much blood ventricles can push out with each beat
What is the equation to determine cardiac output?
Q = SV X HR
What does RPE stand for?
Rate of exertion scale, subjective, measured on a scale of 1 to 10 by participant
Also known as Modified Borg Scale
What is the talk test?
A way to measure the intensity of cardio exercise
What does RHR stand for?
Resting heart rate, slowest safe state (sleep)
What is the pre exercise heart rate?
Measured while a participant sits quietly for 5 minutes prior to exercise
What does MHR stand for?
Maximum heart rate, MHR = 220 - age
What does HRR stand for?
Heart rate Reserve, MHR - RHR
What does THR stand for?
Range heartbeats at during exercise, training heart rate
Should match participant goals, often measured in zones, should be determined before exercise period
How do you determine the maximum heart rate formula?
MHR formula: THR = %MHR(220-age)
Beginner 60 to 70%
1 to 3 months 65 to 75%
3 months or more 75 to 90%
What is the Heart Rate Reserve formula?
Also known as Karvonen formula
THR = %HRR [ (220-age) - RHR] + RHR
Beginner 50 to 60%
1 to 3 months 60 to 70%
3 months or more 70 to 80%
List the benefits of cardiovascular exercise
Healthy body composition, reduced risk of cardiovascular disease, reduced blood pressure, reduced resting heart rate, improved respiratory efficacy, improved cardio endurance
What is the VO2 Max of a beginner?
30-40ml/kg/min
What is the VO2 Max of an intermediate?
40-45ml/kg/min
What is the VO2 Max of an advanced?
45+ml/kg/min
List the FITT principals for a beginner cardio program:
2-3 times per week
50-60%HRR
60-70%MHR
15-30 mins
List the FITT principles for an intermediate cardio program:
3-4 times per week
60-70%HRR
65-85%MHR
30 mins plus
List the FITT principles for an advanced cardio program:
3-6 times per week
70-85%HRR
75-90%MHR
20 mins plus
Describe the FITT principles for an endurance weight training program:
2-3 x/week same muscles, 3-4 x/week split routine
1-2 exercises per muscle
66-69% 1RM
13-15 REPS
1-3 SETS
2-4 sec tempo
Rest between sets: 30 secs - 1 min
Rest between workouts: 48 hours
Describe the FITT principles for a hypertrophy weight training program:
2-3 x/week same muscles, 4-6 times per week split routine
2-6 exercises per muscle
70-90% 1RM
8-12 reps
2-4 sets
1-10 secs tempo
1-2 mins rest between sets
48-72 hours rest between workouts
Describe the FITT principles for a strength weight training workout:
2-3 x/week same muscles, 3-4 x/week split routine
1-2 exercises per muscle
2-6 reps
4-6 sets
1-5 secs tempo
2-4 mins rest between sets
48-96 hours rest between workouts
Describe the FITT principles for a power weight training workout:
2-3 x/week same muscles, 3-5 x/week split routine
1-2 exercises per muscle
80-90% 1RM
2-3 reps
3-5 sets
0.25-1 sec tempo
2-4 mins rest between sets
48-72 hours rest between workouts
In what order should you plan various types of movement exercises in a program to maximize energy and efficiency with the workout?
- Explosive exercises
- Multi-joint (compound) exercises
- Single joint, large muscle exercises
- Single joint, small muscle exercises
- Core and small stabilizer muscle exercises
How many calories are in one gram of carbohydrates?
4 calories
How many calories are in one gram of protein?
4 calories
How many calories are in one gram of fat?
9 calories
