Lecture 5 Flashcards

1
Q

Scientific process:

A
  • observation of phenomena: hypotheses
  • experimentation: hypotheses are supported or refuted
  • hypotheses not refuted are accepted as scientific theory
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2
Q

Scientific theory represents the _____ _____ knowledge.

A

currently available

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3
Q

______ of evidence is not _______ of absence.

A
  • absence

- evidence

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4
Q

Delorme method:

A
  • for resistance exercise
  • 3 sets of 10
  • most commonly studied combinations of sets and reps
  • research supporting efficacy of 3x10 does not exclude other combinations from being as or more effective
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5
Q

Optimum repetitions per set?

A

4-8 RM

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6
Q

Optimum sets for untrained:

A

3-4

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7
Q

Optimum sets for trained:

A

4-5

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8
Q

When stimuli disrupt homeostasis, organism _____ to imposed stimuli.

A

adapts

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9
Q

Diminishing returns:

A

with adaptation, same stimulus elicits smaller disruption in homeostasis

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10
Q

Accommodation:

A

over time, previously applied stimuli no longer disrupt homeostasis

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11
Q

Progression:

A
  • continued adaptation requires progression of stimulus

- FITT

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12
Q

Progression (frequency):

A

increase exercise sessions/week

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13
Q

Progression (intensity):

A

increase resistance, speed etc.

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14
Q

Progression (type):

A

change exercise modality

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15
Q

Progression (time):

A

increase volume (number of sets, repetitions, distance etc.)

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16
Q

Physiologic ceiling:

A
  • max frequency/intensity/volume that can be tolerated by an individual
  • increasing frequency/intensity/volume is not effective
17
Q

With training, individuals approach their ____ ____.

A

physiologic ceiling

18
Q

Strength increase in untrained (novice):

19
Q

Strength increase in moderately trained (< 6 months):

20
Q

Strength increase in trained/intermediate (>6 months):

21
Q

Strength increase in advanced (multiple years of training):

22
Q

Strength increase in elite (highly trained; typically athletes):

23
Q

Progression: manipulate all FITT variables in _____ _____.

A

systematic manner

24
Q

Apply ____ _____ to individual to elicit continued adaptation over time.

A

varied stimuli

25
ACSM position stand:
Progression Models in Resistance Training for Healthy Adults
26
ACSM position stand (muscular strength) for novice:
- single and multi joint - 60-70% 1 RM - 1-3 sets, 8-12 reps - 2-3 days/week
27
ACSM position stand (muscular strength) for intermediate:
- single and multi joint - 70-80% 1 RM - multiple sets - 6-12 reps - 2-4 days/week
28
ACSM position stand (muscular strength) for advanced:
- multi-joint - 80-100% 1 RM - multiple sets (periodized) - 1-12 reps (periodized) - 4-6 days/week
29
ACSM position stand (muscular hypertrophy) for novice:
- single and multi joint - 60-70% 1RM - 1-3 sets - 8-12 reps - 2-3 days/week
30
ACSM position stand (muscular hypertrophy) for intermediate:
- single and multi joint - 70-80% 1 RM - multiple sets - 6-12 reps - 2-4 days/week
31
ACSM position stand (muscular hypertrophy) for advanced:
- multi joint - 70-85% 1 RM - multiple sets (periodized) - 6-12 reps (periodized) - 4-6 days/week
32
As training age increases:
- increase training intensity - utilize fewer repetitions per set - increase number of sets - emphasize multi-joint exercises - incorporate periodization - increase training frequency
33
Endurance running history:
- Scandinavians (1920-1940) - Arthur Lydiard (1950s, New Zealand) (periodization) - Ken Cooper and Americans (1970s) (aerobic only training) - Rediscovery of interval training (2000s) (tabata, HITT)
34
Biggest differences between interval vs. continuous training in untrained:
- weekly training time commitment | - weekly training volume