muscle 3.1

Question 1

3 ACSM workout structure recommendations

Answer 1

multi joint before single joint
large mm before small mm groups
higher before low intensity exercises

Question 2

5 training load variables

Answer 2

load 
volume
rest intervals
reps velocity
frequency

Question 3

load

Answer 3

based on 1rep max

Question 4

calculating load to reps

Answer 4

67% = 12
75% of 1RM =10
85% = 6

Question 5

loading for power

Answer 5

0=60% of 1RM

Question 6

loading for strength

Answer 6

60-70% or 80-100% of 1RM

Question 7

loading for hypertrophy

Answer 7

70-85 or 70-100% of 1RM

Question 8

loading for endurance

Answer 8

<70% of 1RM

Question 9

Volume for power

Answer 9

1-3 sets, 2-6 reps

Question 10

volume for strength

Answer 10

1-3 sets, 8-12 reps

Question 11

volume for hypertrophy

Answer 11

1-3 sets, 8-12 reps

Question 12

volume for entrance

Answer 12

2-4 sets, 10-25 reps

Question 13

rest interval for power

Answer 13

2-3 min

Question 14

rest interval for strength

Answer 14

2-3 mins

Question 15

rest interval for hypertrophy

Answer 15

2-3 mins

Question 16

rest interval for endurance

Answer 16

30s-1min

Question 17

whats ACSM recommendation on rep velocity

Answer 17

accelerate through con and control on ecc

Question 18

ACSM recommendation on frequency

Answer 18

2-3x week (novice)

inter (4-6, mm groups twice)

Question 19

PT role in rehab goals ACSM

Answer 19

recruit the right mm
motor learn
activate the right patterns

Question 20

how to monitor for overrunning

Answer 20

small progressions

slower rate of progression w more training

Question 21

T/F start w endurance

Answer 21

true

Question 22

what is plyometrics

Answer 22

lengthening movement (eccentric) followed quickly by shortening movement (concentric)

Question 23

contraindications for ploys

Answer 23

inflammation pain
instability
not enough strength core balance
footwera
rested

Question 24

5 components of readiness for ploys

Answer 24

no pain in lower extremeites
full Rom in all joins
no swelling
single leg balance w eyes open
strength within 20% of good side

Question 25

initial guideline resistance training kids

Answer 25

2-3x week
1-2 sets, 8+ reps
technique, play orientated

Question 26

initial guild lend resistance for adults

Answer 26

2x week
get 8-10 mm groups
40-60% 1RM max
8-12 reps

Question 27

how does goal of bone health change over time

Answer 27

accural, maintain , prevent falls/ maintain