Brainscape's Knowledge GenomeTM

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


See full index

KNES 450 EXAM 2 > Resistance training and Exercise Prescription > Flashcards

Resistance training and Exercise Prescription Flashcards

1
Q

how do you know when you’re fit

A

how healthy your coronary vessels are

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

goals of resistance training

A

strength (absolute and relative)
power
muscle endurance (absolute and relative)
body composition goals

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

considerations of resistance training

A 
goals
program design relative to training goals
order of exercises
movement speed
weight/rep relationship
volume (# of exercises)
sets and recovery time between sets
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

participants must clearly establish their training goals, such as

A

strength, muscle endurance, power, body composition changes (lean mass/fat mass) or general fitness (feel better, look better, increase functional capacity)

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

what are repetition recommendations based upon

A

general guidelines and should be prescribed in conjunction with training goals, training loads, or resistance settings

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

repetitions for bodybuilding

A

8-12 RM

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

repetitions for strenght

A

2-8 RM

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

repetitions for localized muscle endurance

A

15-20+ RM

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

repetitions for general fitness

A

10-15 RM

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

RM

A

repetition maximum
working to muscle failure or near muscle failure within the reps indicated. This should be the goal once the lifter is past the early phases of acute or delayed muscle soreness

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

Dr. Clemmon’s opinion on localized muscle endurance

A

training for localized muscle endurance may not be accurate because the typical prescription fo 15-30 reps is insufficient for having a significant effect on the oxygen pathway of the involved muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Set recommendations (per body part) for begining

A

1-3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

set recommendations (per body part) for localized muscle endurance

A

2-3+

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

set recommendations (per body part) for body building and strength building

A

3-6+

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

How many reps should you use in routines in which only one set per body part is used in the absence of a warm up

A

approximately 15+ repetitions

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

Why would you use only 15 repetitions in routines where only 1 set per body part is used without a warm up

A

since the first 7-8 repeittions should be somewhat easy, they may serve as a type of within set warm-up that may assist in preparing the muscle for th emore challenging repetitions within the last half of the set

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

rest time between sets for absolute and relative strength or power training

A

2-5 minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

rest between sets for body building, localized muscle endurance, and just Basic Muscular fitness

A

30-60 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

weight/rep relationship considerations for strength building

A

loads that are less than or equal to 65% of a 1RM aren’t generally considered very effective if strength development is the primary goal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what RM will 75% of a 1RM result in

A

approximately 10 RM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

with consideration to weight/rep relationships what should one do durign the first several weeks of training

A

work to muscular fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

with consideration given to weight/rep relationship what should one do after several months

A

working to concentric failure on all work sets (not warm up sets) will likely bring about better results

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

The inclusion of what may be added after a sufficient strenght foundation has been developed

A

one or several properly executed forced repetitions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Alternative to determining training reps other than using percentages of a 1RM

A

once familiar with a particular exercise, during the first few weeks of training, experiment with increasing weight to determine the weight that will enable the lifter to accomplish the desired number of repetitions relative to ultimate training goals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

progressive overload

A

whenever target reps are exceeded by 2 reps int eh last set of two consecutive workouts increase weight for that exercise by 2.5-5 pounds. continue to train at the newer, higher load until once again, target reps are exceeded by 2 during two consecutive workouts.
Repeat the cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

typical duration of beginning programs, general fitness, and maintenance programs

A

20-60 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

typical duration of body building, strength, and power routines

A

1-2+ hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

order of exercises for typical resistance training

A

large muscle multi-joint exercises first and then work down to single joint smaller muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Examples of large muscle multi-joint exercises

A

squats, deadlifts, bench, lunges, leg press, military press

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

examples of single joint smaller muscle exercises

A

triceps, biceps, calves, forearms, anterior muscles in lower leg, and stomach

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

beginning training program alternate day whole body routine

A 
3 days/week MWF
4 days/week MWF, SUN or T,R,SAT,M
1-3 sets/body part 
load that permits 3-12 RM
30-60sec recovery between sets
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

How long of a recovery between workouts does the alternate day whole body routine allow

A

48 hour recovery between workouts on the same muscle group

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Intermediate/Advanced Routines

A

split routines

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

split routines

A

upper/lower body split
pushing/pulling split
custom splits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

upper/lower body split option one

A

5days/week
odd weeks: upper on MWF, lower on TR
even weeks: upper on TR, lower on MWF

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

upper body/lower body split option two

A

same routine structure as option one but six training days per week instead of five

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

pushing/pulling split routine designed with consideration given to

A

the physiological concept known as “reciprocal inhibition”

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

what is the concept of the pushing/pulling split routine

A

agonist and antagonist muscles can be trained on consecutive days without fear of overtraining

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

pushing/pulling split routine option 1

A

4 training days/week M.T.R.F
M.R.: pushing movements
T.F.: pulling movements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

examples of pushing movements

A

chest: upper, middle, and lower
shoulders: anterior, medial, and posterior
triceps: extension movements with elbow in various positions (shoulder fully extended, mid frontal plane (by side), in front, overhead)
neck

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

examples of pulling movements

A

legs: glutes, hip flexors, quadriceps, hamstrings, calves, tibialis anterior
back: lats, erector spinae, and trapezius
biceps: curls, concentration curls, hammer curls
abdomen
foreams

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

what is the benefit of having wednesdays off in the pulling/pushing split routine

A

this plan permits 72 hours of recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

option 2 pushing/pulling split

A

5days/week
week1: 3days/wk pushing, 2 days/wk pulling
week 2: switch 3 days pulling, 2 days pushing
week 3: repeat cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

pushing/pulling split option 3

A

six days/ week
MWF, TRSAT, sunday off
repeat cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

more advanced routines

A

fewer body parts per workout (perhaps to the extreme of only 1)
very high intensity training programs that involve 10-20 sets per muscle group may require extended recovery periods
Up to possibly 72 hours a week of recovery between muscles or musclde groups may be necessary for high intensity, more advanced programs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

How does circuit training changeVO2max

A

circuit training results in an average improvement of anywhere from 0-6% in VO2max which is conditional depending on program design

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

circuit training is not generally recommended as

A

an activity for improving cardiovascular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

circuit training design

A 
use exercises that involve a large amount of muscle mass (exercse involving multi-joint movements) such as:
squats
deadlifts
lunges
bench pressing
lat pull downs (pull ups) bent over flys
dips
power cleans
medicine ball exercises
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

circuit training with consideration given to localized muscle endurance work to elevate the heart rate to a minimum of

A

60%+ of predicted maximum heart rate: 205.8 + (.685 x age) or a minimum of 50%+ of HRR using sets that last longer than one minute (longer is better)

50
Q

how do you conduct workout segments (exercise groupings) for circuit training with consideration given to localized muscle endurance

A

in such a way that you can remain continuous on a group of muscles for durations exceeding one minute

51
Q

in circuit training with consideration given to localized muscle endurance what should you incorporate

A

purposefully designed recovery periods that will enable repeated work segments at the desired intensity and duration and possibly reflect teh conditions the athlete may be expected to perform

52
Q

lower extremity aerobic segment examples for circuit training with consideration given to localized muscle endurance

A

jumping rope

running in place

53
Q

upper extremity aerobic segments with consideration given to localized muscle endurance

A

modified pull-ups
modified push ups
arm cycling

54
Q

Pyramid training

A

weights up reps down
in the first half of the pyramid the group of sets’ poundage goes up and reps go down up to peak weight
in the last half, weight is removed and reps go back up

55
Q

Reverse Pyramid Training (oxford technique)

A

Weight down reps up
Start heavy, go light
weight high/reps low to weight low/reps higher

56
Q

Delorem Method

A

Determine the most amount of weight that you can lift fo ra 10 RM on each exercise
set1: 50% of the 10RM (Warm up)
set2: 75% of hte 10 RM (Moderate work set)
set 3: 100% of the 10RM (hard work set)

57
Q

% 1 RM Method (Ascending portion of a pyramid)

A

Determine or estimate your 1RM for each exercise to be included in your routine and then design each set relative to the 1 RM
Set 1 50% of 1 RM (warm up)
set2: 75% fo 1RM (work set approximately 10RM)
set3: 80-90% of 1 RM (heavy work set at less than or equal to 6 RM for strength goals

58
Q

Since athletes cannot work at high intensities indefinitely, what should be incorporated?

A

short term and long term recoveries must be periodically considered and incorporated

59
Q

Periodization cycles are repeated with concern given to the following periods

A

preparation phase
basic strength development moving towards higher intensity strenght (heavier loading) and power development (faster speeds)
incorporating a peaking or maintenance period

60
Q

Example of hypertrophy period in a six month training cycle

A 
6 weeks long
1-5 sets/body part
10-20 RM
2-3 days/week
2:1 intensity cycle
basic Exercises and easy plyometrics
61
Q

Example of basic strength period during 6 month training cycle

A 
6 weeks long
3-5 sets/body part
6-9 RM
3-4 days/week
3:1 Intensity cycle
Basic Exercises and Moderate Plyometrics
62
Q

Examples of strength and/or power period during 6 month training cycle

A 
6 weeks long
3-5 sets/body part
3-5RM
4-5 days/week
3:1 intensity cycle
introducing power exercises and challenging plyometrics
63
Q

Example of peaking or maintenance phase during 6 month training cycle

A 
6 weeks long
1-3 sets/body part
2-3 (P) 12-15(M)
2-6 days/week
Peaking 2:1 intensity 
Maintenance: Moderate intensity
Power exercises and plyometrics
64
Q

time period can be modified to accommodate

A

different training and competetive requirements

65
Q

Peaking is for sports with

A

a climax

66
Q

maintenance is for sports with a

A

long season such as football

67
Q

What does the intensity ratio stand for

A

number of heavy training weeks to light training weeks

68
Q

basic exercises

A

standard exercises that target major muscle groups. whenever possible the choice of exercises should be selected that offer the greatest possible specificity

69
Q

pre-exhaustion super sets

A

back to back sets, no rest, on the same muscle group using different exercises. the first set is often referred to as a “pre-exhaustion set” immediately followed by another set that utilizes an additional set of muscles to further work the targeted muscle to a higher level of fatigue

70
Q

examples of pre-exhaustion super sets

A

decline flys –> decline bench press
leg extensions –> squats or lunges
lateral raises –> military press

71
Q

Not rest giant set

A

same muscle, different angle

72
Q

example of a no rest giant set

A

decline bench press followed by flat bench followed by inclince bench press with no rest

73
Q

Breakdown or Burnout set

A

very high intensity and should not be done by beginners

74
Q

example of breakdown or burnout set for dumbbell arm curl

A

lifter begins with 30lb dumbbell
executes 10 reps to failure
at failure, the lifter, replaces 30 for 20lb dumbbell and again works to failure
at failure, the lifter replaces 20 pound dumbbell and picks up a 10 pound dumbbell an dagain works to failure
the burnout set is over when the bicep is exhausted and additional work is not possible

75
Q

what are the risk associated with breakdown or burnout set

A

tendonitis

76
Q

Total Exhaustion Training

A

Lift to concentric (positive) failure
upon concentric failure, continue the isometric contraction until the muscle begins to lengthen (beginning of eccentric contraction)
once the eccentric contraction begins, work to eccentric failure

77
Q

what is the risk associated with total exhaustion training

A

tendonitis

78
Q

Super-slow training

A

conducting extremely slow repetitions (approximately 14-15 seconds)
not considered very effective fo sports specific training because most movements in sport are explosive

79
Q

what type of training is probably most effective as a rehabilitative tool

A

super-slow training

80
Q

isometric trainin

A

involves training at specific joint angles

81
Q

gymnastics isometric training

A

planche or iron cross

82
Q

arm wrestling isometric training

A

training at different points of internal rotation of the shoulder

83
Q

bench press isometric training

A

training at the sticking region in the bench press

84
Q

cheerleading isometric training

A

support skills such as holding partners above the head in a straight arm support

85
Q

Resistance training benefits

A 
greater strength and power
bone mass enhanced
bone mass maintained
possibility of aerobic adaptations with long term chronic circuit training
body fat reductions
lean mass increase
HDL purportedly increases in the absence of steroid use
possible lowering of triglycerides
improved tolerance to glucose
possible resting blood pressure benefits
86
Q

increase in lean mass

A

heavy resistance training for 18-25 year olds may yield gains of 20% of body weight in the first year with most being lean with it leveling off after the first two years. women may gain up to 9-13 pounds of lean mass in the first year with correct program design adn sufficint intensity (weight/set/rep relationship)

87
Q

possible resting blood pressure benefits due to resistance training

A

medication wash out period of 6 weeks
12 week conventional weight training (3 x 12 @60% of 1RM) Alternate day program (3 days/week)
reduced SBP an average of 126 mmHR adn DBP of 14 mmHG over 12 week period

88
Q

hypertrophy training protocol objective

A

exhausting muscle to increase muscle mass

89
Q

hypertrophy training protocol load

A

70-80% of 1 RM

90
Q

Hypertrophy training protocol repetitions

A

8-12

91
Q

hypertrophy protocol training exercises

A

2-5 exercises for each muscle group

92
Q

hypertrophy training protocol sets of each exercise

A

3-4

93
Q

hypertrophy training protocol rest interval: set interval

A

50-90 seconds

94
Q

hypertrophy training protocol rest interval: session interval

A

48-72 hours

95
Q

hypertrophy training protocol execution speed

A

moderate

96
Q

hypertrophy training protocol frequency

A

5-6 d

97
Q

hypertrophy training protocol training duration

A

at least 10 weeks

98
Q

what seems to be a factor associated with hypertrophy

A

increased volume

99
Q

methods of explosive strength training

A 
ballistic
emphases on speed and load simultaneously
rate of force development
stretch-shortening cycle
speed-resisted training
100
Q

ballistic training style objective

A

emphasizing movement velocity

101
Q

ballistic training style loads

A

light or very light load

102
Q

emphasis on speed and load simultaneously training style objective

A

enhancing power (work/time)

103
Q

emphasis on speed and load simultaneously training style load

A

30-8-% of 1RM (medium load)

104
Q

rate of force development training style objectie

A

promoting action velocity, and overcoming the inertia quickly

105
Q

rate of forced development training style load

A

85-100% of 1RM (high load)

106
Q

Stretch-shortening cycle training style objective

A

using elastic energy and stretch reflex

107
Q

stretch-shortening cycle training style load

A

plyometric drills from different heights

108
Q

speed-resisted training style objective

A

pattern of main sport movement resisted

109
Q

speed-resisted training style load

A

specific sport movement with increased resistance

110
Q

anatomic addaptations method of strength training mechanism

A

balancing and strenghtening the musculoskeletal system

111
Q

methods of strength training

A

anatomic addaptation
hypertrophy
maximum strength
explosive strength

112
Q

anatomic adaptation exercise intensity

A

light load with moderate speed

113
Q

methods of anatomic adaptation to strength training

A

circuit weight training

114
Q

hypertrophy mechanism

A

increase number of cross-bridge within a motor unit

115
Q

hypertrophy exercise intensity

A

medium load with moderate speed

116
Q

hypertrophy methods

A

split routines

117
Q

maximum strength training mechanism

A

promoting recruitnment efficiency and intramuscular coordination

118
Q

maximum strength training exercise intensity

A

high load with moderate speed

119
Q

maximum strength training methods

A

concentric eccentric, and isometric ways

120
Q

explosive strength training mechanism

A

enhancing activation frequency and intermuscular coordination

121
Q

explosive strength training exercise intensity

A

explosive way under different loads

KNES 450 EXAM 2 (4 decks)

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