Lecture 8 - Jan 30

Question 1

if we increase TUT we enhance ___ and ___ but not ___

Answer 1

msucualr endurance and hypertrophy - not power

Question 2

5 main componensts in training session framework

Answer 2

briefing, warmup, main session, cooldown, debrief

Question 3

what a tool u can use in client briefing?

Answer 3

open ended quesiton/commncaiton - VAG (visual analogue scale)

Question 4

waht should u do in client briefing?

Answer 4

review exrcises, time, intensity, duraiton, description - has anuthing progressed - does anything need to change - add push intensity - set abck on intensity

Question 5

what are some things the rpactioner should do during wam up

Answer 5

monitor client respone - fluid or stiff, energertic or lazy, demosntration if needed

encouagement + mtoivaiotn, plannign changes

Question 6

what are ome things to conider during main session?

Answer 6

familairity with workou, how ready theu are, how to pregress? if client is habing diffult witha nything

alwaus have modifcaitons/backups if needed

Question 7

when selsecting an exrcise for trainign sessions what are some guidelines taht could help?

Answer 7

sepcifcityy - related to gaol?
plane of movement - relevent to daily/sport motion

movement type - dynamic or static? supp required intensity/msucle recruitment

movement pattern: fucntional patterns in activity

open vs closed chain? - isoltaed or stability?

Question 8

give an exmaple of an exrecise that may cross multople jjoints vs one

Answer 8

seatd calf raises - just soleus = just ankle
stanidn. = gastroc = knee + ankle

Question 9

what is the differnece betwem open and clsoed chain exrcsies

Answer 9

open - free to move sital limb
- bicep curl, leg extension, trcip psuh down

closed - distal segment = fixed/stationar - pushhup, swauats, lunges

Question 10

is a pull up open or clsoed chain?

Answer 10

closed

Question 11

benefis of open chain exercsies

considerations?

Answer 11

isolate of specific muscles (biceps, quads) + more comfotable for individuals with joint pain/injurt

consideration - not funtional/stimualting real wotrk movements

Question 12

waht are some benefits of closed chain exrcsies

considerations?

Answer 12

benefits - fucntional movements of evreydat, multiple muscl groups engaged - promotes stability

-can be safer for join - less shear force

consdieration - technique can be tricky - better coordination and balance needed - less isolating or mroe challenging -

Question 13

name 4 steps to scaffolding the exreicse triaign session framework

Answer 13

1. identify goals
2. analyze movement needs (multi-direction, power?, stability?)
3. apply framework
   - consider the framework in sldies
   4) adapt on individuals needs

Question 14

waht are the 2 wyas to manage intensity?

Answer 14

fixed internsity - a specific intesity is prescribe - %1rm, wright..

Autoregulation - allows adjustment of resitance training based on readiness to rain (sleep, anxiety..

A

Question 15

what principle does autorgulation relate to and why?

Answer 15

individualization - adjsitong the intesnity of a session based on an individuals readiness

Question 16

what leads to greater gains? fixed load or autoregualtion

Answer 16

autoregulation - lead to graeter gains compared to fixxed load as it is more flexible

Question 17

what method of monitoring resistanve taininf allows for easier autoregulation?

Answer 17

RiR - reps in reserve
how many additonal reps teh client oculd completel