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EXS 142 > EXS 142 Final > Flashcards

EXS 142 Final Flashcards

1
Q

specificity

A

training the body in a specific manner/outcome

SAID- specific adaptations by imposed demands

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2
Q

overload

A

placing a greater demand on the muscles than what they are used to

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3
Q

progressive overload

A

implement the overload concept overtime

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4
Q

Importance of weight training

A
  1. Neurological changes (first 4-6weeks)
  2. hypertrophy (after 4-6 weeks)
  3. preventing disease (cardiac, renal, metabolic)
  4. increase bone mineral density
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5
Q

what are the types of muscles and their stimuli?

A

skeletal- voluntary stimuli
smooth- involuntary stimuli
cardiac- involuntary stimuli

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6
Q

what are the skeletal muscle types?

A

type 1 (slow twitch)- endurance, marathon

type 2 (fast twitch)- power/explosive, jumping

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7
Q

what are the major muscles?

A

aka cross multiple joints
-chest
-back
-legs
-shoulders

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8
Q

what are the core muscles?

A

-shoulders
-chest
-legs

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9
Q

what is the correct lifting technique?

A

gripping the bar using proper grift and hand positioning

establishing a stable position

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10
Q

what are the assisting muscle groups?

A
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11
Q

what are standard bars?

A

1” in diameter
have fixed weights
5lbs/foot: curl bar, 15lbs; standard, 25lbs

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12
Q

what are olympic bars?

A

EZ curl (25 lbs) and regular (45lbs)/7’ long

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13
Q

Olympic locks vs. spring locks

A

Olympic locks- 5lbs

spring locks- <1lb

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14
Q

What are the pros and cons of machines?

A

pros: back support, quick and easy, no spotter, hard to mess up on

cons: limited ROM, limited weight, not for every body type, expensive

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15
Q

what are the pros and cons of free weights?

A

pros: less expensive, requires less room, takes join thru full ROM, more specific

cons: requires spotter, ROM issues, higher injury rates

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16
Q

what is FITTVP?

A

frequency- how often
intensity- how much weight
time- how long
type- program type
volume- total work performed
progression- increase duration, volume, frequency, or intensity

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17
Q

what are the five contact points for bench or seat?

A

head, shoulders, back, glute, feet

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18
Q

explain the spotting technique

A

needed for overhead/over-the-face exercises

-must be strong enough
-know how many reps
-let the lifter know about their form
-alternate grip for bench press

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19
Q

what are the different types of grips?

A

overhand, underhand, alternated grip, open grip

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20
Q

when do you use a weight belt?

A

when performing near maximal weight on squat and power exercises

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21
Q

what do you want to avoid when breathing during exercise?

A

Valsava Maneuver- expiration against a closed airway

22
Q

what is the breathing technique during exercise?

A

breathe in during the eccentric/down phase
breathe out during the concentric/up phase

always keep breathing and don’t hold your breath!

23
Q

what are SMART goals?

A

Specific- clear and easy-to-understand goal
Measurable- quantified and can be tracked
Achievable- know the client’s limits
Realistic- What are they capable of?
Timely- Goal needs a targeted date (motivation)

24
Q

what is the name of the method of arrangement/split of exercises we do in class?

A

push/pull
upper/lower
full-body

25
Q

Arranging exercises Variables

A

large to small
MJE to SJE
most intense to least intense

26
Q

determining loads variable

A

% of 1RM method
2 fo 2 rule

27
Q

what is an endurance program?

A

toning program
12-20 reps
2-3 sets
60-67% load
20-30 sec rest

28
Q

what is a hypertrophy program?

A

building muscle program
6-12 reps
3-6 sets
67-85% load
30-90 sec rest

29
Q

what is a strength program?

A

strength and power program
1-6 reps
3-5 sets
85-100% Load
2-5 min rest

30
Q

what is the 2 for 2 rule

A

ability to successfully complete 2 more reps than your goal on 2 consecutive days, then increasing
-2 .5-5lbs for upper body
-5-15lbs for lower body

31
Q

compound set variable

A

working the same muscle group with two different exercises w/o rest in between to better fatigue muscles/recruit more muscle fibers
ex. bench press and pushups

32
Q

are compound and supersets done in a strength program?

A

no, due to the long rest needed in- between sets (2-5min)

33
Q

super set variable

A

working the opposing muscle group w/ two different exercises w/o resting in between
ex. bench press and lat-pulldown

34
Q

What is delayed onset muscle soreness

A

-becoming sore 24-48hrs after a strenuous session
-can last up to 5-7 days
-should not be a goal to have
-no relation to lactic acid build-up

35
Q

What does the ACSM recommend?

A

recommends 2-3 days/wk of weight training

36
Q

we should always incorporate ________ movements

A

multi-planar (side lunge)

37
Q

muscle imbalance can occur ____________

A

from single-plane movement

38
Q

what is the transverse plane?

A

rotation/bottom)

39
Q

What is the frontal plane

A

abduction and adduction (front/back)

40
Q

what is the sagittal plane

A

flexion and extension (R/L)

41
Q

What are the three planes of motion

A

Sagittal, frontal, transverse

42
Q

what happens to the body after a lift?

A

glycogen stores are depleted from anaerobic glycolysis
micro tears in muscles
would want to consume protein and carbs to replenish within 30 min

43
Q

what should you do when fueling after a lift?

A

ideal time
which macronutrients /foods

44
Q

What are the benefits using a pre-workout with caffeine

A

-stimulates CNS
-improve response time, decrease fatigue, increase alertness
- no more than 400mg/day

45
Q

what are the benefits of using creatine

A

-increase strength and muscle mass
-increase the body storage of phosphocreatine (more ATP)

46
Q

what is muscular endurance

A

muscles ability to perform repeatedly for an extended period

47
Q

what is muscular strength

A

the muscle’s ability to exert maximum force during a single effort (1RM)

48
Q

what are the physiological changes with age?

A

-max HR decreases
-resting and exercise BP increases
-fat mass increases
-flexibility decreases
-balance decreases
-bone density decreases

49
Q

what are the effects of excess fat on the heart?

A

the heart has to work harder or pumping mechanism may be affected

50
Q

what are the effects of blood vessels in fat?

A

1lb of fat has 5 miles of blood vessels–> harder the heart has to pump to reach those vessels

51
Q

what are some weight training myths?

A

-makes you bulky
-stunts your growth
-muscles turn to fat when you stop lifting

EXS 142 (1 decks)

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