Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Mental Health Topics in Kin > Midterm 2 Strength & Cond. Design > Flashcards

Midterm 2 Strength & Cond. Design Flashcards

1
Q

The two general training principles are:

A

Specificity and Overload

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Anatomical Specificity

A

if you want better shoulder muscle function, you must train those muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Functional specificity

A

if you want better muscle size/strength/power/endurance in the shoulders, you must design a program for muscle size/strength/power/endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Overload

A

you must stress your neuromuscular system greater than what it is used to

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

example of overload

A

speed, number of sets, frequency/wk, rest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Progression in overload

A

appropriate increases in training stress as the body adapts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Program design variables

A
  • initial consultation and fitness evaluation
  • choice of exercises
  • frequency
  • order of exercises
  • load (weight)
  • volume
  • rest periods
  • variation
  • progression
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What variable in program design variables do people usually only worry about?

A

load (weight)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What do you do during Initial Consultation and fitness evaluation?

A

ask about goals, exercise history, experience with resistance training, injuries, illnesses (diabetes, high BP, etc)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What do you do during the fitness evaluation?

A

1-RM strength assessment (typical), assessment of other muscular function and/or functional movement screen (not typical outside athletics)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

How do you set goals?

A

ask why client has joined gym, figure out why they’re here and what they want, muscular endurance, hypertrophy, strength, power, etc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Select exercises based on:

A
  • equipment available
  • time available
  • client’s experience to do exercise properly
  • specific body parts to be trained
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Core exercise

A

typically more effective as helping a client reach their exercise goals, a multijoint exercise, recruits one or more large muscle groups, involves synergistic help of one or more smaller muscle groups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

core exercise examples

A

bench press (shoulder, pecs, anterior delts, triceps) and squat (hip+knee+ankle joints, gluts+quads, plantar flexors)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

structural core exercise

A

core exercise that places load on the spine, requires torso muscles to maintain erect or near-erect posture during exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

example of structural core exercise

A

shoulder press, back squat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

assistance exercise

A

a single primary joint exercise, recruits a small muscle group or only one large muscle group or area

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

example of assistance exercise

A

biceps curl, dumbbell fly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What does the term CORE mean?

A

same as compound lifts; use at least one large muscle group and has synergistic help

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

open kinetic chain exercise

A

distal aspect of the extremity (where load is applied) is free in space

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

example of open kinetic chain exercise

A

straight leg raise, hamstring curl, knee extension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

closed kinetic chain exercise

A

distal aspect of the extremity is fixed to an object that is either stationary or moving

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

closed kinetic chain exercise example

A

leg press, squat, lunge, step-ups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

open and closed kinetic chain exercises are commonly used to define leg exercises, particularly related to:

A

joint rehabilitation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Should you use open or closed kinetic chain exercises?

A

choose good exercises, not based on open or closed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Mcgill’s recommendations of exercises to avoid for low back health

A
  • spine twisting machines
  • back extension machines
  • sitting
  • trunk flexion exercises
  • squatting with lumbar flexion
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

McGill says neutral = this and flexed = this

A

good, bad

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Can the spine bend when under load?

A

NO

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Another source’s recommendations for exercises to avoid for lower back health

A
  • too much spine flexion with stretches
  • stretches in sitting positions with side bending
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Frequency

A

number of workouts per week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

what are the number of workouts per week determined by?

A

client’s training status, other physical activities, client’s schedule, health, other life demands, etc.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Beginner client’s can train this many times per week

A

2-3x

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Beginner client’s exercises should look like

A
  • whole body workouts
  • one exercise per muscle group
  • at least 48 hours rest or recovery between workouts
  • exercise of a specific body part occurs 2-3x per week
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

intermediate or advanced clients can train how many days per week

A

4+

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

How can intermediate or advanced clients train 4+ days per week and have rest days

A

split routines: different muscle groups are trained on different days

36
Q

split routine examples

A

upper body m/th lower body t/f

37
Q

during split routines, there should be at least this many hours of rest and recovery between working out the same body part

A

72 hours

38
Q

What to do on all days to support recovery

A

sleep, nutrition, hydration

39
Q

order of exercises

A

sequence of exercises within a single workout

40
Q

basic workout

A

arrange order so that fatigue caused by one exercise has the least possible impact on the capacity to perform the subsequent exercises

41
Q

for order of exercises, consider and combine the following

A

core v assistance exercise, muscle area in body, nature of the movement (push/pull)

42
Q

core v assistance exercise

A

power exercises first, core exercises second, assistance exercises third

43
Q

muscle area in body

A

try alternating upper and lower body and push and pull

44
Q

Load (weight)

A

weight to lift for a given exercise

45
Q

two methods of set load:

A

% of 1-RM and Repetition Maximum (RM)

46
Q

Repetition

A

a single movement cycle against a resistance

47
Q

set

A

a group of repetitions performed consecutively

48
Q

% 1-RM method to set load

A

determine client’s maximum strength for the exercise, max weight that can be lifted once with proper technique

49
Q

set training load based on

A

training goals as % of 1-RM

50
Q

Repetition maximum

A

most weight client can lift for a specified number of repetitions

51
Q

How to determine client’s 1-RM strength for exercise (method 1)?

A

progressively increase load to find max load client can lift 1x

52
Q

1-RM testing is reserved for:

A

resistance trained athletes who are classified as intermediate or advanced

53
Q

How to determine client’s 1-RM strength for exercise (method 2)?

A

use submaximal loads to predict the max load client can lift 1x

54
Q

%1-RM method example

A

-client wants to increase strength of bench press
-estimated 1-RM for bench press = 75lb
-intermediate client will train 85% 1RM for strength
-load to train at: 65 lbs

55
Q

RM based method

A

decide how many reps you want the client to perform when exercising, trainer tries increasing loads to find the max load the client can lift the desired number of times

56
Q

%1-RM alone is a ___ way to set training load

A

poor

57
Q

Repetition-Volume

A

total number of reps in a training session

58
Q

load-volume

A

total amount of weight lifted in a training session

59
Q

load-volume depends on

A

number of reps, weight lifted, and number of sets

60
Q

rest periods

A

time between multiple sets of same exercise, or different exercises for the same muscle group, within the same session

61
Q

types of sets

A

straight set, super set, compound set, circuit training, drop sets

62
Q

straight set

A

standard set and rest pattern

63
Q

compound set (Advanced)

A

2 exercise sets in a sequence work the same muscle group

64
Q

super sets (adv)

A

2 exercise sets in a sequence stress antagonistic muscle groups with no rest between

65
Q

circuit training

A

resistance exercises for whole body and sets are performed with minimal rest periods

66
Q

drop sets (adv)

A

3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set

67
Q

variation is to:

A

-lower risk of overtraining
-lower risk of injuries
-relieve boredom
-maintain training intensity
-stimulate muscle groups in different ways
-keep improvement happening

68
Q

variation can happen by:

A

-changing program variables
-variety within workout
-variety across workouts

69
Q

pyramid training

A

set 1: 75% 1RM 10 reps
set 2: 80% 1RM 8 reps
set 3: 85% 1RM 6 reps

70
Q

heavy and light days

A

heavy: first day in week you do an exercise, use load calculated as shown previously
light: second day in week you do an exercise, use 80% calculated, same number reps

71
Q

progression

A

client will plateau in gains if progression in training stimulus is not provided when needed

72
Q

can increase training stimulus by

A
  • increase frequency per week
  • increasing number of exercises
  • increasing number of sets
  • increasing speed of movement
  • increasing load
  • decrease rest period
  • more difficult versions of exercise
73
Q

progression of load 2 for 2 rule

A

if the client can perform two or more reps over his or her assigned rep goal in the last set in two consecutive workouts for a given exercise, progression or stimulus should be made

74
Q

progression of overload

A

it is hard to make progress without overload, overload means more challenging

75
Q

progression of more difficult versions of exercise:

A

-change your position, change hand/foot width and angles, body position/angle
-change the type of resistance
-go from bilateral to unilateral
-add a realistic balance challenge
-do more compound movements

76
Q

progression and training will not and should not be planned or envisioned as a

A

staircase, don’t always increase load, just increase difficulty, which can mean less weight

77
Q

according to NSCA text, adults should do muscle strengthening exercises involving major muscle groups 2 or more days/wk, what else do they say

A

-weight training, resistance bands, body weight, calisthenics, heavy gardening
-perform to point where it would be difficult to do another rep
-one set 8-12 reps is effective, 2-3 sets may be more effective
-progressive increase of load is needed

78
Q

how to train for strength?

A

-specificity
-load
-volume
-daily protein intake
-inter-set rest

79
Q

how to train for hypertrophy?

A

-intensity of effort
-volume
-training frequency
-daily protein intake
-inter-set rest

80
Q

posture is

A

the foundation of stretching, stance, movement, and force production required in exercise

81
Q

a ___ spine should be maintained during most stretching and lifting exercises

A

neutral

82
Q

when in a neutral position, the spine is

A

much stronger and better able to support a compressive load and damaging shear forces are minimized

83
Q

abdominal bracing

A

activation of all three layers of the abdominal wall

84
Q

positions in the posture lab

A

-abdominal brace
-squatting hip hinge
-the dead bug
-the curl up
-side bridge
-birddog

85
Q

purpose of the trunk and pelvis core lab

A

to learn to perform correctly a sample of exercises for the trunk and pelvis core musculature

86
Q

exercises in trunk and pelvis core lab

A

-standing one arm row
-alternating dumbbell lunge
-single leg squat
-chopping exercise
-standing one arm row
-“v” exercise
-balance challenge

Mental Health Topics in Kin (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions