Practice questions Flashcards
whats teh differnce between healtha nd skil related fitness
health related - musc, strength, musc endurance, CRF, balance, flexibiliyt, NM
skill related - power, agility, speed, coordiantion
- imrpoving sepcific skills for sprot and agility
what are the 10 pricples of exrcise prescription
- goal
- guideliens ,
- specificity
- progressi ocerload
- baseline fitness
- diminishing returns
- inter-individual varoability
- varitey
- reversibility
10.smth better than nothing
how do we apply key trianing vaariables frequency and time to an acute session
frequency would be how often we do the session and tiem could be how long the session alst/duration, icnlduing rest periods and recovery between nworkouts in orde tot eillicit adaptions
in aerobic shoudl be 3-5 days/week mod vig, could remove or add a session depdnig on person
in aeroobic could be continuous or intermittent time
- jogging for 30
or bout of 10 mins with 2 mins rest
How do we manage overload in a single session?
increasing the weight in a session if it is is oto easy for the cleint, increasing reps, decreasing rest, increasing duration
How do we define trianign voluejm from a RT perspective.
interaction between sets, reps, rest and duration (specifically TUT)
what is an alternate split routine and who is it reccomended for? what are the disadvantages?
An alternate split routine is a routine that alternates msucle groups (eg push/pull split or body aprt/day) it is ideal for people looking to increase muscle mass and volume
one body aprt/week could be good for hyeprtophy goals
diadv: the ectemely high volume could lead musch more msucle damge and soreness and may hamper any toher trianing - it is also not optimalas only training 1x week when optimal protein synthesis occurs in training 2x/week
what is the differnce betweenn workload and intensity?
work load is in relation to sets , reps and rest and the amoudn ligted is the amount of work that the person is doing whereas intensity is how hard that person is workin. THey are not the same as one could have a low workload of like 1 rep but be wokring at high intensity at 100% of their 1RM.
what is workload and hwo coudl we increase
workload is the amount lifted, reps, or length of time
- cna be icnrased by lifitng heavier (greater resitance) , inccreaes # of reps, decrease rest,
waht is teh reccomended rep rang for hypertophy
8-12 reps to induc emsucle fatigue
what is the reccomended rep range for msuclular strnght
2-6 reps
describe a pyramid set?
a pyramid set is when you incrase or decrease the weight with each set. For example from light to heavy or heavy to light (drop set)
Great for overlaoding msycles safely by performing more reps - may cause mroe DOMS tho
what set stucutre could u use to progressively incrase msucles during one workout?
pyramid set - increase reps (decrease weight)
secribe a compound exrcise
a compund eexreciess is one that works multiple msucle gorups in the body - eg bench press , back swuat, deadlift, overhead press, pull up
what is the purpose a warmup
to increase heart rate, psychologically person, raise heart rate, activate msucle groups that are used in teh workout, mobilize + potentiate
prepare midn and body
why is cor traing an important feature of any training porgram ?
3 things
having a strong core is criitclal to stability and necesseary in many exrcise like bech, back squat - without a stbale core it puts more stress on other msucle groups making th eindividual more prone to injuiry
spinal stibility - reduce strain on lower back
balance and coordination
injury prevention - weak core = overcompensation in other msucle groups
what does a slowo benefit?
increasing TUT - muscular endurance + hypertrophy - keeping msucle engaged gor longer
+ NM coordination because mroe control over movemetn and imrpviong form
why is it improtant to track training volume over time
to track preogressive overload and client progress - avoid overtainign or udnertraining - allow to make djsutments - evaluate reoevry
how would you go about selceting an excise for your session, what are key considerations?
think abotu goasl, plane of moevment
movement patterns - fucntional - needed in sprot or activity
movement type - which joints it crosses standing vs seated calf raises
specificity - does exrcise alligh with goal
client readi4ess - acute and chronic
open vs closed chain
- open is more free ot move mroe isolation of muscles - higher forc eon joints - igood if dspecific njurt
clsoed - more msucle groups - elsss isolated - + functional - form can be more complicated - safer for join - less shear force
What is RiR and when would u use it?
it is reps in reserve - additional reps client can do
- use during autoregulation - can use it to adjust clients session intensity based on their reeadiness that day
sutregulation an lead to greater gain comapred to fixed oad due to flecibility
