LAB THEORY Flashcards
Which principle states that training should be relevant to the demands of the sport or activity?
Specificity
What principle explains the loss of strength and endurance when training stops?
Reversibility
Why do beginners see faster initial gains in resistance training?
Due to the principle of Initial Values – those with lower initial fitness levels experience more rapid improvements.
What is the best RM range for hypertrophy training?
8-12 RM
How much rest is recommended between sets for maximal strength training (1-3 RM)?
5 minutes
What is progressive overload?
The gradual increase of stress placed on muscles through increased weight, reps, or intensity.
Why is training frequency important, and how does it differ for beginners and advanced lifters?
Frequency determines how often a person trains; beginners train 2-3 times/week, while advanced lifters train 4-6 times/week for optimal progression.
What is the Karvonen Method used for?
Determining exercise intensity based on heart rate reserve.
Why is a warm-up essential before endurance training?
It increases blood flow, prepares muscles, and reduces injury risk.
Sarah, a beginner, wants to start resistance training to gain muscle. What should her 4-week program include?
Full-body workouts, compound exercises (squats, presses, rows), 3x per week, 8-12 reps, 2-3 sets, 30-60s rest.
John is a marathon runner and fears excessive hypertrophy. What resistance strategy should he use?
Focus on strength endurance, 12-20 reps, low-to-moderate weight, and avoid excessive volume.
Michael, a sedentary 40-year-old, needs a beginner cardio program. What FITT principles should be applied?
Frequency: 3-5 days/week, Intensity: 50-70% HRR, Time: 20-45 min, Type: walking, cycling.
What is the ideal resistance training order for a client?
Large muscle groups first, then small muscle groups; multi-joint before single-joint exercises.
Name two types of cardio machines and how they benefit different training goals.
Treadmill (improves endurance), Stationary Bike (low-impact cardio).
How do you determine intensity using heart rate?
Use the formula (220 - age) x intensity % or Karvonen Method.
What are the three phases of a cardio workout?
Warm-up, endurance conditioning, and cool-down.
What is the difference between continuous and discontinuous cardiovascular training?
Continuous = steady-state cardio, Discontinuous = interval-based with rest periods.
What is the ideal repetition range for muscular endurance training?
12-20 reps
What are the benefits of compound exercises?
They engage multiple muscle groups, increase calorie burn, and improve functional strength.
What type of training should be included for fat loss through resistance training?
High-intensity circuit training (HICT), moderate resistance, short rest intervals, full-body movements.
What is the recommended stretching duration for flexibility training?
20-30 seconds per stretch, totaling 45-120 seconds per muscle group.
What is an example of an agility drill for an athlete?
Ladder drills, cone drills, shuttle runs to improve quickness and coordination.
What are the benefits of plyometric training?
Enhances power, speed, and neuromuscular coordination through explosive movements like box jumps and bounding drills.
