L19 - RT 2 Approach Flashcards
compound exercise
involves the use fo 2+ major muscle groups to perform the movement
isolation exercise
involves the use os one major muscle group
prime mover
muscles that provide the greatest contribution to the movement
antagonist
muscles that oppose the desired movement
synergist
additional muscles that act on the joint and contribute to the joint movement
stabilizer
resist unwanted movement at joint and support movement being performed
Classifying resistance training status - beginner/novice - training age - goal of program frequency - training stress - training experience
< 2 months PA as a habit; safety, technique 1-2x/week none to low stress none more minimal experience
Classifying resistance training status - intermediate - training age - goal of program frequency - training stress - training experience
2-6 months improve health outcomes and or performance 3+/week medium stress some or extensive experience
Classifying resistance training status - advanced - training age - goal of program frequency - training stress - training experience
=> 6 months improve performance 3+/week high stress extensive experience
Typical FITT for RT (what does each of FITT classify)
F: # of sessions/week, # of time a muscle group is trained
I: % RM or RM # (reps to failure)
- dependant on sets/reps
T: to complete session
Type: resistance to be used/exercises, order
is maximal strength training appropriate for novices
no, usually for advanced or intermediate lifters
ASK - what do you need to know
medical history, history of resistance training, MSK assessment
ASSESS - what is the purpose of the CSEP Path aerobic and MSK assessment/what does it tell you?
what does it not assess? how can you assess this?
tells you overall aerobic and MSK fitness by comparing your clients to age/sex specific normative measures of Canadians
does not tell you movement ability of the client - can assess by watching technique when doin exercises, their sit to stand ability –> doesn’t need to be a formalized test
Factors of a balanced program –> what exercises
Quad dominant Hamstring dominant Horizontal press Horizontal pull Core (abdominal) If necessary, assistance exercises (smaller or isolated muscle groups)
what is teh ratio of agonist/antagonist and when do you break this ratio?
1: 1
2: 1 when you have an underworked muscle group
ASSIST - why do we add variation
reduce boredom
lower risk of overtraining and injuries
maintain training intensity
stimulate muscle fibre recruitment in different ways
basic training principles
progressive overload specificity rest warm up/cool down perfect technique lift sets to near fatigue
acute training variables
exercise selection and order, intensity and volume, rest intervals, lifting velocity, frequency
what does grip strength assess
forearm strength, indicates overall general body strength
what does push up test test
muscular endurance of chest, shoulders and arms
what does back extension test assess
msucular endurance (maintain gin posture)
what does plank assess
abdominal msucular endurance
what does vertical jump assess
muscular power of legs
what does one leg test asses
static balance
what does Y balance test assess
dynamic balance
what does sit and reach test assess
flexibility
