PT.2 resistance training

Question 1

name the 6 fundamental movement patterns?

Answer 1

1. squat (knee dominant)
2. hip hinge/ DL (hip dominant)
3. lunge (asymmetrical leg position)
4. push (horizontal & vertical)
5. pull (horizontal & vertical)
6. rotation (core)

Question 2

what are the acute program variables?

Answer 2

• exercise selection and order
• intensity and volume
• rest intervals
• lifting velocity
• frequency

Question 3

what are 3 ways in which you can progressively overload the intensity of a resistance training program?

Answer 3

1. resistance lifted in an exercise, with relationship to % of predicted 1-RM
2. number of sets and reps of a exercise.
3. length of time/ (tempo)

Question 4

what is the difference between %1-RM and RM?

Answer 4

%1-RM
- reps prescribed based on a % of one rep mx.

RM
- these are the reps that are completed to fatigue with weight.

(if someone is lifting between 80-100% of their strength then they would have 1-8RM to fatigue.)

Question 5

define
1. supersets
2. circuit
3. compound sets
4. pyramid sets.

Answer 5

1. alternating between agonist & antagonist, or upper and lower body with no rest.
2. exercises that are done one after another. then repeat.
3. 2-3 exercises targeting the same muscle group
4. continuous set, resistance increases or decreases over each set.