Principles of Exercise Prescription - Resistance & Flexibility Exam 2

Question 1

Training Muscular Fitness Endurance Recommendations

Answer 1

-Moderate to Low Weight
-Moderate to High Repetitions

Question 2

Training Muscular Fitness Strength Recommendations

Answer 2

-High Weight
-Low Repetitions

Question 3

Training Muscular Fitness Power Recommendations

Answer 3

-Speed of Movement!
-Trick is to find the ideal resistance

Question 4

Resistance Exercise Types to choose from

Answer 4

-Bodyweight
-Free weights
-Machine weights
-Dumbbells/Kettlebells
-Resistance Bands

Question 5

Resistance Exercise Type focuses

Answer 5

-Multi-joint exercises that stress more than one muscle group
-Train opposing muscle groups (agonist & antagonist) to avoid muscle imbalances

Question 6

Resistance Exercise: Frequency & Time goal for most adults

Answer 6

-Frequency for novice 2days/week hitting each muscle group
-Frequency for experienced can vary based on volume
-Time goal is no specific recommendation

Question 7

How to determine Exercise Weight for Resistance Exercise Intensity

Answer 7

%desired x 1RM Weight

Question 8

Resistance Exercise: Intensity

Answer 8

-Strength = >60% of 1RM
-Power: 30-60% of 1RM for upper body, <60% of 1RM for lower body,
moving resistance with maximal velocity
-Hypertrophy: >30% of 1RM, perform to volitional failure
-Muscular Endurance: Light, moderate, & heavy loading have all been shown effective, Light loads = high repetitions, Moderate/Heavy Loads = lower repetitions with shorter rest periods

Question 9

Resistance Exercise Intensity for Number of Sets

Answer 9

No specifics provided in recommendations

Question 10

Resistance Exercise Intensity for Number of Repetitions

Answer 10

-General Muscular Fitness = 8-12 repetitions
-Strength = 1-12 repetitions
-Power = 3-6 repetitions
-Hypertrophy = 6-20 repetitions
-Endurance = 15-25 repetitions (or more)

Question 11

Resistance Exercise Intensity for Rest Periods

Answer 11

-2+ minutes between sets for strength, power, hypertrophy
-48 hours between sessions for any single muscle groups

Question 12

Resistance Training Volume goal for most adults

Answer 12

-Low = <5 sets/week per muscle group
-Medium = 5-9 sets/week per muscle group
-High = 10+ sets/week per muscle group
-No evidenced-based recommendations for power & endurance

Question 13

Resistance Training Progression goal for most adults

Answer 13

-Gradual increases
-Start low and go slow
-Dependent on client

Question 14

Flexibility Type: Ballistic (Bouncing)

Answer 14

Momentum of the moving body segment

Question 15

Flexibility Type: Dynamic

Answer 15

-Gradual transition from one body position to another with a progressive increase in ROM
-Movement is repeated several times

Question 16

Flexibility Type: Static

Answer 16

Slow stretch of muscle/tendon group & holding the position for a period (10–30 seconds)

Question 17

Active Static Stretch

Answer 17

Holding the stretched position using the strength of the antagonist muscle

Question 18

Passive Static Stretch

Answer 18

Holding a limb or other part of the body with or without assistance

Question 19

Flexibility Type: Proprioceptive Neuromuscular Facilitation (PNF)

Answer 19

Contraction of the target muscle followed by a static stretch of the target muscle