Prescription Continued

Question 1

Evaluation of daily activities and goals

Answer 1

movement, physiological and injury analysis

Question 2

Evaluation of client

Answer 2

training status, physical testing/evaluation, primary goal

Question 3

Primary goals

Answer 3

general adaptation from training variables

Question 4

NSCA general resistance goals

Answer 4

Muscular Endurance, Hypertrophy, Muscular Strength, Muscular Power

Question 5

Metabolic goal

Answer 5

muscular endurance and hypertrophy

Question 6

Neural goal

Answer 6

power and strength - neuromuscular junction and CNS recruitment

Question 7

Improved muscular endurance

Answer 7

improved glycolytic function and lactate buffering. More enzymes for buffering

Question 8

Improved hypertrophy

Answer 8

Increased muscle mass (cross-section area), most clinical patients need hypertrophy. Diet makes a difference!

Question 9

Improved muscular strength

Answer 9

Increase maximal force production. Increased motor unit synchronicity. Increased GTO tolerance. Increase in rate coding/firing rate.

Question 10

Improved muscular power

Answer 10

increase in force x velocity

Question 11

Muscular endurance progression variable

Answer 11

repetitions

Question 12

Muscular endurance general prescription

Answer 12

67% of 1RM, >12 reps, 30 sec of less rest, tempo minimum of 4 secs per rep

Question 13

Time under tension

Answer 13

Needed for metabolic goals

Question 14

Hypertrophy general prescription

Answer 14

67-85% of 1RM, reps 6-12, rest 30-90 secs, tempo minimum of 4 secs per rep

Question 15

Hypertrophy progression variable

Answer 15

increased load, do this by increasing reps and decreasing load until outside of rep range and then increase sets

Question 16

Average to decrease rep percentage from 100%

Answer 16

By 3% - so 97, 94, 81, 88%…

Question 17

Muscular Strength general prescription

Answer 17

> 85% of 1RM, <6 reps, > 2 mins rest, tempo minimum of 3 secs per rep

Question 18

Muscular Strength progression variable

Answer 18

Load - percentage of 1RM, decrease reps

Question 19

Difference between power vs. strength training

Answer 19

Force velocity curve - slower velocity more force for strength

Question 20

Where do we see the most power?

Answer 20

Center to top of force-velocity curve

Question 21

Muscular Power general prescription

Answer 21

< 60 to > 85% of 1RM, <6 reps, >2 mins, tempo is explosive as possible - “zero”. Note* other charts list 75-90%

Question 22

Muscular Power progression variable

Answer 22

load or velocity of contration

Question 23

Plyometrics

Answer 23

High-velocity resistance training characterized by a rapid eccentric contraction followed immediately by a rapid reversal of movement with a concentric contraction of the same muscle (i.e. stretch shortening cycle)

Question 24

Single set systems

Answer 24

one set of a given exercise for efficiency

Question 25

Multiple-set systems

Answer 25

multiple sets of an exercise

Question 26

Complex set

Answer 26

combining a strength set followed by a power set. e.g., adding plyo after squat. Programming tool.

Question 27

Corrective complex set

Answer 27

strength or power exercise followed by corrective exercise. Programming tool.

Question 28

Compound set

Answer 28

Similar - agonist muscle groups with no rest. Programming tool. Can be open/closed chain

Question 29

Circuit training

Answer 29

One set of multiple exercises with minimal to no rest before repeating

Question 30

Superset

Answer 30

alternating exercise for opposing muscles

Question 31

Pyramid loading

Answer 31

Increasing training resistance progressively and then decreasing

Question 32

Drop sets

Answer 32

Performing a set to muscular failure with a given load and continuing immediately with a lighter load

Question 33

Post activation potentiation (complex set)

Answer 33

Increase in VJ following strength exercise. Light chain phosphorylation