Lecture 3

Question 1

components of exercise training session

Answer 1

warm up: 5-15 min low intensity exercise
conditioning: 20-60 min aerobic resistance, and or/sports activities
cool down: 5-15 min of low-moderate intensity exercise and stretching

Question 2

endurance program

Answer 2

12-20 reps
2-3 sets
60-67% 1 RM
20-30 sec rest

Question 3

hypertrophy program

Answer 3

6-12 reps
3-6 sets
67-85% 1 RM
30-90 sec rest

Question 4

strength program

Answer 4

1-6 reps
3-5 sets
85-100% 1 RM
2-5 min rest

Question 5

specificity

Answer 5

training the body in a specific manner for a specific outcome

Question 6

SAID

Answer 6

specific adaptations by imposed demands

Question 7

recommended times to train

Answer 7

ACSM recommends 2-3 days

Question 8

SMART goals

Answer 8

specific, measurable, achievable, realistic, timely

Question 9

arranging exercises

Answer 9

large muscles to smaller muscles, multijoint exercises to single joint exercises, explosive power type lifts and plyometrics before basic strength and SJE

Question 10

ways of determining exercise loads

Answer 10

% 1 RM, 12 RM-15 RM method

Question 11

overload

Answer 11

each workout should place a demand on the muscles that is greater than what they are used to

Question 12

progressive overload

Answer 12

implement the overload concept over time

Question 13

how to know when to increase load

Answer 13

2 for 2 rule: if you are able to successfully complete 2 more reps than goal on 2 consecutive training days then increase weight

Question 14

how much to increase weight

Answer 14

1.5-5 lbs for upper body and 5-15 lbs for lower body

Question 15

compound set

Answer 15

working the same muscle group back to back but doing two different exercises

Question 16

superset

Answer 16

working opposing muscle groups back to back with two different exercises

Question 17

traditional pyramid training

Answer 17

first set higher reps, second set mid reps, third set low reps

Question 18

reverse pyramid training

Answer 18

first set low reps, second set mid reps, last set higher reps

Question 19

drop set/muscle failure

Answer 19

performing a set to failure, reduce the load and perform to failure again
- decrease the load about 5-25% for each dropo

Question 20

DOMS

Answer 20

delayed onset muscle soreness
- experience of becoming sore 24-48 hours after a strenuous training session or an exercise you’re not accustomed to
- can last up to 5-7 days
- structural damage to muscle tissue that interferes with normal function of the sarcoplasmi reticulum and inflammatory immune cells that migrate to the muscle to assist in repairing the muscle

Question 21

lactic acid build up

Answer 21

not the same thing as DOMS, build up goes away a few hours after exercise, occurs when there is not enough oxygen in the muscles to metabolize the glucose