Brainscape's Knowledge GenomeTM

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


See full index

Strength Qualities > Programme Design > Flashcards

Programme Design Flashcards

1
Q

What is the General Adaptation Syndrome Model (GAS)?

A

GAS is a term used to describe the body’s short and long-term reactions to stress.

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

How many stages are there in the GAS model and what are they?

A

Alarm Reaction
Stage of Resistance
Stage of Fatigue

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

List some adaptations that can occur as a result of the GAS model.

A
  1. Modulating muscular systems
  2. Modulating neural systems
  3. Modulating the use of metabolic systems
  4. Repair of damaged cells.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is Supercompensation?

A

This is the post-training period whereby performance is improved and is at a higher capacity prior to training.

This is due to energy stores building beyond the normal biological levels for a period of time.

The amount of time required to reach supercompensation differs from person to person due to factors such as age and the body systems used in training.

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

Why is rest/recovery important?

A

Rest/recovery facilitates structural, hormonal and enzymatic adaptations, which will ultimately allow a higher physiological level of functioning.

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

List some factors that can impact a client’s performance.

A

The client’s biological age
The client’s training age
Work related stresses
Family related stresses
Travel schedules.

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

What is the Principle of Reversibility?

A

This is the theory that performance decreases if the rest/recovery period is too long.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Define intensity.

A

The difficulty of the work performed against your current maximal ability. It is expressed as a percentage of one repetition maximum (%1RM)

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

Describe the relationship between volume and intensity.

A

There is a linear, mutually exclusive inter-relationship.

Therefore, it is not possible to have high volume and high intensity at the same time. As one goes up, the other goes down.

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

When estimating a 1RM, is it more accurate to use a 4-6RM test or a 7-10RM test?

A

4-10 submaximal lifts will yield more accurate estimations of a 1RM.

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

When designing a periodised programme, what are the three cycles to consider?

A
  1. Macrocycle
  2. Mesocycle
  3. Microcycle
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Name the three phases within the mesocycle.

A
  1. Preparatory
  2. Competitive
  3. Transition
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Describe the Undulating Wave Method.

A

This method incorporates training the various components of the neuromuscular system within a particular period. Only one characteristic is trained on a given day

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

Describe the Rectilinear Method

A

This is characterized by high initial training volume and low and intensity.

As training progresses, volume decreases and intensity increases in order to maximize strength, power, or both.

Hypertrophy phase –> strength phase —> power phase —> restorative phase.

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

Is the undulating method beneficial in improving strength or endurance?

A

Strength.

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

Explain Step Loading

A

This requires a training load increase followed by an unloading phase during which the body adapts, regenerates, and prepares for a new increase.

17
Q

What is Allostatic Load?

A

Allostatic load represents the physiological consequences of chronic exposure that heightenes neural or neuroendocrine response.

Otherwise knows as “wear and tear on the body” which increases when stressors are repeatedly exposed to clients.

18
Q

What are the consequences of allostatic load?

A

Overtraining, overreaching or exhaustion.

Programmes should be modified to avoid this.

19
Q

Name the five parts of the spine.

A
  1. Cervical vertebrae (C1-C7): located in the neck.
  2. Thoracic vertebrae (T1-T12): located in the upper back and attached to the ribcage.
  3. Lumbar vertebrae (L1-L5): located in the lower back.
  4. Sacral vertebrae (S1-S5): located in the pelvis.
  5. Coccyx: tailbone

Chris Tarrant Likes Smoking Crack ;)

20
Q

List the muscular imbalances that characterise Kyphosis.

A
  1. Shortening and tightening of the pectoralis major and minor muscles
  2. Shortening and tightening of the sternocleidomastoid muscle
  3. Shortening and tightening of the rectus abdominus
  4. Lengthening and weakening of the middle and lower trapezius, rhomboids and latissimus dorsi
  5. Lengthening and weakening of the erector spinae.
21
Q

Is postural kyphosis more common in males or females?

A

Females.

22
Q

When programming for a client with Kyphosis, what should be prioritised?

A

Activation and mobilisation must be prioritised over loading the skeleton, as the postural distortions present result in a higher chance of injury if a progressive load is applied too rapidly.

23
Q

What is classed as hyperkyphosis?

A

When the rounding of the upper spine exceeds 45°.

The thoracic spine should have a slight kyphosis ranging from 20° to 45°.

24
Q

What BMI is considered obese?

A

BMI of 30 to 39.9.

BMI score of 40 or above being considered severely obese

25
Q

What are some key considerations when training people with obesity?

A
  1. Utilise low impact training
  2. Balance
  3. Overheating
  4. Low oxygen intake
  5. Frequency
  6. Duration
26
Q

In terms of cardio equipment, list the following in order of suitability for an obese client.

Assault Bike - Recumbent Bike - Cross trainer – Seated Bike

A

Recumbent Bike – Seated Bike – Assault Bike – Cross trainer

27
Q

What is the reccomended percentage of intensity for obese clients.

A

Intensity ranges of 50% to 60% of VO2max are typically low enough for sustained exercise, however an intensity closer to 40% may be required for some individuals.

28
Q

Is the 1RM using loads that are a percentage of the concentric or eccentric action?

A

Concentric.

The eccentric actions can produce 120% more force than the concentric action, however you would need help with lifts to do this.

29
Q

If I can back squat 100kg for 1RM, what will I be able to front squat for 1RM?

A

86KG.

14% DIFFERENCE between 1RM’s on strength level website

30
Q

1RM Deadlift and RDL.

I can deadlift 100kg. What can I do for an RDL?

A

74KG.

26% DIFFERENCE between 1RM’s on strength level website

31
Q

1RM Bench Press and Bent over Row.

I can bench press 100kg. What can I lift in a BOR?

A

85KG.

15% DIFFERENCE between 1RM’s on strength level website.

Strength Qualities (2 decks)

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