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KIN 335 > Lecture 5 > Flashcards

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):

A

40%

19
Q

Strength increase in moderately trained (< 6 months):

A

20%

20
Q

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

A

16%

21
Q

Strength increase in advanced (multiple years of training):

A

10%

22
Q

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

A

2%

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
Q

ACSM position stand:

A

Progression Models in Resistance Training for Healthy Adults

26
Q

ACSM position stand (muscular strength) for novice:

A
  • single and multi joint
  • 60-70% 1 RM
  • 1-3 sets, 8-12 reps
  • 2-3 days/week
27
Q

ACSM position stand (muscular strength) for intermediate:

A
  • single and multi joint
  • 70-80% 1 RM
  • multiple sets
  • 6-12 reps
  • 2-4 days/week
28
Q

ACSM position stand (muscular strength) for advanced:

A
  • multi-joint
  • 80-100% 1 RM
  • multiple sets (periodized)
  • 1-12 reps (periodized)
  • 4-6 days/week
29
Q

ACSM position stand (muscular hypertrophy) for novice:

A
  • single and multi joint
  • 60-70% 1RM
  • 1-3 sets
  • 8-12 reps
  • 2-3 days/week
30
Q

ACSM position stand (muscular hypertrophy) for intermediate:

A
  • single and multi joint
  • 70-80% 1 RM
  • multiple sets
  • 6-12 reps
  • 2-4 days/week
31
Q

ACSM position stand (muscular hypertrophy) for advanced:

A
  • multi joint
  • 70-85% 1 RM
  • multiple sets (periodized)
  • 6-12 reps (periodized)
  • 4-6 days/week
32
Q

As training age increases:

A
  • increase training intensity
  • utilize fewer repetitions per set
  • increase number of sets
  • emphasize multi-joint exercises
  • incorporate periodization
  • increase training frequency
33
Q

Endurance running history:

A
  • 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
Q

Biggest differences between interval vs. continuous training in untrained:

A
  • weekly training time commitment

- weekly training volume

KIN 335 (16 decks)

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