EXS 142 Final Flashcards
specificity
training the body in a specific manner/outcome
SAID- specific adaptations by imposed demands
overload
placing a greater demand on the muscles than what they are used to
progressive overload
implement the overload concept overtime
Importance of weight training
- Neurological changes (first 4-6weeks)
- hypertrophy (after 4-6 weeks)
- preventing disease (cardiac, renal, metabolic)
- increase bone mineral density
what are the types of muscles and their stimuli?
skeletal- voluntary stimuli
smooth- involuntary stimuli
cardiac- involuntary stimuli
what are the skeletal muscle types?
type 1 (slow twitch)- endurance, marathon
type 2 (fast twitch)- power/explosive, jumping
what are the major muscles?
aka cross multiple joints
-chest
-back
-legs
-shoulders
what are the core muscles?
-shoulders
-chest
-legs
what is the correct lifting technique?
gripping the bar using proper grift and hand positioning
establishing a stable position
what are the assisting muscle groups?
what are standard bars?
1” in diameter
have fixed weights
5lbs/foot: curl bar, 15lbs; standard, 25lbs
what are olympic bars?
EZ curl (25 lbs) and regular (45lbs)/7’ long
Olympic locks vs. spring locks
Olympic locks- 5lbs
spring locks- <1lb
What are the pros and cons of machines?
pros: back support, quick and easy, no spotter, hard to mess up on
cons: limited ROM, limited weight, not for every body type, expensive
what are the pros and cons of free weights?
pros: less expensive, requires less room, takes join thru full ROM, more specific
cons: requires spotter, ROM issues, higher injury rates
what is FITTVP?
frequency- how often
intensity- how much weight
time- how long
type- program type
volume- total work performed
progression- increase duration, volume, frequency, or intensity
what are the five contact points for bench or seat?
head, shoulders, back, glute, feet
explain the spotting technique
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
what are the different types of grips?
overhand, underhand, alternated grip, open grip
when do you use a weight belt?
when performing near maximal weight on squat and power exercises
what do you want to avoid when breathing during exercise?
Valsava Maneuver- expiration against a closed airway
what is the breathing technique during exercise?
breathe in during the eccentric/down phase
breathe out during the concentric/up phase
always keep breathing and don’t hold your breath!
what are SMART goals?
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)
what is the name of the method of arrangement/split of exercises we do in class?
push/pull
upper/lower
full-body
Arranging exercises Variables
large to small
MJE to SJE
most intense to least intense
determining loads variable
% of 1RM method
2 fo 2 rule
what is an endurance program?
toning program
12-20 reps
2-3 sets
60-67% load
20-30 sec rest
what is a hypertrophy program?
building muscle program
6-12 reps
3-6 sets
67-85% load
30-90 sec rest
what is a strength program?
strength and power program
1-6 reps
3-5 sets
85-100% Load
2-5 min rest
what is the 2 for 2 rule
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
compound set variable
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
are compound and supersets done in a strength program?
no, due to the long rest needed in- between sets (2-5min)
super set variable
working the opposing muscle group w/ two different exercises w/o resting in between
ex. bench press and lat-pulldown
What is delayed onset muscle soreness
-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
What does the ACSM recommend?
recommends 2-3 days/wk of weight training
we should always incorporate ________ movements
multi-planar (side lunge)
muscle imbalance can occur ____________
from single-plane movement
what is the transverse plane?
rotation/bottom)
What is the frontal plane
abduction and adduction (front/back)
what is the sagittal plane
flexion and extension (R/L)
What are the three planes of motion
Sagittal, frontal, transverse
what happens to the body after a lift?
glycogen stores are depleted from anaerobic glycolysis
micro tears in muscles
would want to consume protein and carbs to replenish within 30 min
what should you do when fueling after a lift?
ideal time
which macronutrients /foods
What are the benefits using a pre-workout with caffeine
-stimulates CNS
-improve response time, decrease fatigue, increase alertness
- no more than 400mg/day
what are the benefits of using creatine
-increase strength and muscle mass
-increase the body storage of phosphocreatine (more ATP)
what is muscular endurance
muscles ability to perform repeatedly for an extended period
what is muscular strength
the muscle’s ability to exert maximum force during a single effort (1RM)
what are the physiological changes with age?
-max HR decreases
-resting and exercise BP increases
-fat mass increases
-flexibility decreases
-balance decreases
-bone density decreases
what are the effects of excess fat on the heart?
the heart has to work harder or pumping mechanism may be affected
what are the effects of blood vessels in fat?
1lb of fat has 5 miles of blood vessels–> harder the heart has to pump to reach those vessels
what are some weight training myths?
-makes you bulky
-stunts your growth
-muscles turn to fat when you stop lifting
