Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition > Fitness Training > Flashcards

Fitness Training Flashcards

1
Q

FITT Principle

A

Frequency, Intensity, Time and Type of Exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Type

A

Type of exercise to determine a goal and the type of training in order to reach it using SAID (Specific Adaptation to Imposed Demand)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Time

A

Time spent doing an exercise

Like:
How much Cardio, Strength training, skill training, drills, or rest period is needed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Intensity

A

Effort put into an activity and how hard exercise needs to be
Track intensity - max heart rate of endurance work, % of repetition for weight training, velocity of movement for velocity based training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Frequency

A

How often we need to do activity and it’s dependent on intensity and type

Adding more frequency will increase volume thus better for muscle growth

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Progressive overloading

A

Overload = doing more work over time
Way to adding more work over time in structure way to achieve growth in performance/hypertropy/motor skills

Volume = Load x Repetition x Set
Load = Amount of weight being lifted
Repetition = Num of times we repeat the movement p set
Set = collection of reps

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Increase work over time

A

Volume and displacement which is shortest distance covered from one pt to another, full range of motion

Adding more frequency

Covering more distance

Paused reps, drops sets, controlled eccentrics

Adding more velocity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Things to keep in mind when overloading

A

Form, control, and range of motion

Overloading for intermediate will require alterations in more acute training variables

Careful when on calorie deficiet

Load variable without injuries

Total workout time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Training volume

A

Measure of total amount of work done in training session

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Training volume

A

Training volume load - sets x reps x weight

Repetition = sets x reps

Relative volume = sets x reps x % 1RM

Set volume = total sets performed p muscle group

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Repetition volume

A

Does not consider load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Relative volume

A

Compare the volume in different exercises targeting the same muscle group

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Set volume

A

Total sets performed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Training frequency

A

How many times type of training is done

Two factors:
Muscle anabolism
Recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

MPS and training frequency

A

MPS (Muscle Protein Synthesis) increases for several hours which builds muscles. It increases after training session and then peak the next 4-5 hours and then declining to baseline level in 24 to 72 hours finally

Volume is directly proportional to MPS respond (Muscle anabolism)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

MPS frequency and recovery

A

More volume = more fatigue

Solution - split training so like instead of doing 20 sets of chest in one day do it 2+ sessions in a week

Intensity is measured as percentage of repitition maximum (RM) which is the max weight that can be lifted w good form for a number of repetitions like 8RM would be weight you can lift for 8 repetitions before technical failure.

Intensity and rep have inverse relationship-
High = 1-5 reps
Mod = 6-12 reps
Low = 12+

Training at high intensity result in greater muscle tension and lesser muscle damage and metabolic stress which is good for increasing muscular strength = power lifters with 1RM but risk of injuries is high so need extended rest periods so longer training sessions

Low to moderate intensity will lesser muscle tension but max effective reps and metabolic stress since increases muscular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Repetition and sets

A

Rep is completion of one exection of exercise in full range of motion from pt A to pt B

Set = completion of several reps continuously

High intensity = strength rep range
Low/Moderate intensity = hyperophy range

Hyperophy = 6-30 rep
Muscular endurance = > 15 reps

18
Q

Goal of hypertophy

A

Train close to failure
Intensity above 50% of 1RM

19
Q

Cardiovascular fitness benefits

A

Reduce the cardio metabolic risk factors

Increase the efficiency of heart

Lower resting heart rate

Improves oxygen transport

Improve lung ventilation

20
Q

LISS

A

Low intensity state cardio

21
Q

MICT

A

Moderate intensity continuous training

22
Q

Two methods that target cardiovascular fitness

A

HITT and circuit training

23
Q

HITT

A

High Intensity Interval Training - short burst of energy of intense activity involved during regular intervals while performing light to moderate steady state exercises

24
Q

Analyze exercise intensity

A

Modified Borg Scale (Rating of perceived RPE) - rating of difficulty is 0 = rest, 1 = easy to perform and 10 being max effort one can physically put execute the exercise

Talk test = based on the idea on a person will struggle to carry a conversation as they breathe heavily when they are performing the highest effort to execute the activity.

25
Q

Circuits training

A

Series of exercises done back to back without rest for a set

Two ways to planning a circuit training -
Defined reps - reps are already decided
Assigned time - duration assigned for the exercises

Good for people who they limit and capabilities

26
Q

Benefits and drawbacks of HITT

A

Pros
Time efficient
Less boring

Cons
Decrease the adherence of client to give up mid way due to intensity
Harder to recover from a session if combined with resistance training

27
Q

Circuit training should/shoudnt

A

Should do -
Client don’t have time for a workout session, goal to target muscular strength and endurance and improve cardiovascular endurance

Shouldn’t -
Client goal to increase power
Struggle w proper technique of exercises

28
Q

Maximal heart rate (MHR)

A

Or HR(max) - max heartbeat p minute when performing an aerobic activity at max capacity

Age predicted Max Headt Rate - (APMHR) = 220 - Age of person

29
Q

HR Reserve (HRR) method or Karvonen Method

A

THR (Target Heart rate) = [(APMHR - HR(rest)) x %Intesity] + HR (rest)

30
Q

Hypertophy is produced is three ways

A

Mechanical tension, metabolic stress, muscle damage

31
Q

Mechanical tension

A

When we lift weights, we produce a mechanical force on the muscle, this force disturbs the integrity of our muscles, these are then converted into chemical signals that ulimately enhance anabolic signaling. The more weight you lif, the greater the amount of tension that is produced. This tension is considered to be the most important factor in muscular development, but it has an upper limit, and once reached other mechanisms are needed to spur growth. So, to produce mechanical tension we need to lift heavy, bring on the 15 rep max attempts.

32
Q

Metabolic stress

A

Built up of metabolites and reduced pH of blood both influencing muscle remodeling which fills muscle with blood and is starved of oxygen (blood flow restriction )

Produces various compounds that indirectly mediate cell swelling which is increasing water within the muscle which creates intracellular pressure in the cell.

33
Q

Muscle Damage

A

Lifting weights disrupts the muscle cells which leads to a compensatory response in which cells grows to reinforce its structure.

Longer we adapt with exercise, just because we do not experience DOMS, bodies has become more efficient with dealing with training stress.

34
Q

Volume

A

Total amount of work performed in a specific time period therefore the number of sets performed per muscle

More set volume p muscle p session leads more hypertropy

Rec is 10-20 sets p muscle group/ p week

35
Q

Intensity split

A

Low (less than 60% of 1RM)
Medium (65-85% 1RM)
High (90%+ 1RM)

36
Q

Frequency

A

Number of times muscle group is worked p week

Can be altered based on:
Weak body part (more frequency)
Getting better at particular movement
Time allocation of workout

37
Q

Modality

A

Choice of exercise since muscles can be worked using variety of lifts

Ex: quads can be worked squat, leg press, leg extension etc

Where you are working the muscle at different angles with barbells or cables or incline or decline etc

38
Q

Ventilatory threshold

A

Positive and negative feelings participants felt of intensity of exercise

39
Q

Gall stone formation

A

Obese individuals are higher risk at developing gallstones within 4 wekks if very low calorie diets

40
Q

Sleep disruption

A

Short sleep duration is associated with decreased leptin hormone and increased ghrelin hormone which increases appetite

Nutrition (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions