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KIN 241: Exercise Prescription > Resistance Training Exercise Prescription > Flashcards

Resistance Training Exercise Prescription Flashcards

1
Q

What occurs during the ASK stage?

A

Gathering info about client

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2
Q

What is the assess stage for?

A

assessing relevant aspects of fitness.

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3
Q

What happens during the advise/agree stage?

A

Advise and agreement on an action plan is set.

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4
Q

What is the assist phase for?

A

Assisting client with potential barriers and motivation levels

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5
Q

What kinds of things should you know about the client for the ASK phase?

A

medical hx, goals, training hx, time available, preferences, comfort level, injuries, nutrition, activity style of exercises, do they have support system, what kind of career do they have, barriers they might come across.

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6
Q

How would you assess movement mobility?

A

Watching their gait, overhead press, ability to get up/down, all body movements: do knees track over toes, any imbalances. Can they step up or lunge.

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7
Q

What are the minimum requirements for an assessment?

A

Pre exercise HR/BP and WC/Wt/Ht to determine BMI

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8
Q

What are the HR and BP ceilings?

A

HR <100; BP< 160/90

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9
Q

How long has a beginner/novice been RT?

A

<2 months

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10
Q

What would be the goal of a program for novice RT? How frequent should they workout?

A

Technique then goal. 1-2x week.

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11
Q

How long has an intermediate RT been active? What would be the goal of their program and how frequently should they workout?

A

2-6 months; create a solid base and workout 2-3x/week.

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12
Q

How long has someone been RT to be designated as advanced? What might be the goal of their program? How frequently should they workout?

A

> or = 1 years. Ready for neural strength or plyometrics; 3-4+ x/week.

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13
Q

When in the advise/agree stage what should you introduce/reintroduce regarding the basic training principles?

A

Determine which principle to start with, eg. progressive overload, specificity, hard/easy, and explain how important rest & recovery is. Discuss warm up/cool downs, that each set should be completed to fatigue/near fatigue, that each exercise should be performed through full ROM and to breathe normally.

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14
Q

What is an active warm up?

A

Low intensity exercise that prepares the body for more intense PA. Ideally warming up through ROM of program exercises.

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15
Q

What does RAMP stand for?

A

Raise
Activate
Mobilize
Potentiate

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16
Q

What is the raise stage for?

A

General warm up. Increasing metabolic markers such as HR/Breathing rate. Gets blood pumping.

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17
Q

What is the activate stage for?

A

Waking muscles up and moving from sedentary state to increased activity, activates key muscle groups about to be used.

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18
Q

What is the mobilize stage for?

A

Making sure joints are limber to move through ROM free of pain

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19
Q

What is the potentiate phase?

A

Starting to slowly increase intensity to get to working intensity. Increasing weight/reps as you go. Also the performance stage where post-activation potentiation is priming muscles for maximum strength and power.

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20
Q

What is the purpose of a cool-down?

A

Gradual decrease in intensity over a 5-10 minute period to get HR below 100bpm

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21
Q

What benefits do a cool-down have?

A

Maintains venous return to heart and brain, hastens removal of lactate, decreases the risk of muscle cramping/spasms, maintains large blood supply to muscles and allows for gradual decline of HR, O2, and temperature.

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22
Q

What does FITT stand for?

A

Frequency- # sessions per week
Intensity- %1-RM or Reps Max
Time- sets, reps, rest, tempo
Type- exercise selection, equipment.

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23
Q

What is the FITT principle for Strength?

A 
F- 2-3x full or half body split
I- (%1 RM)- 80-100%
Reps: 1-8 Sets: 3-6 Rest: 2-3mins
T- Slow, controlled
T- <10secs for duration of one set.
method of progression is loading.
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24
Q

What is the FITT principle for Hypertrophy?

A 
F- 3-6x/half body 1-3x muscle group split
I- (%1 RM) 70-85%
Sets: 2-5, Reps: 6-12, Rest: 1-2mins
Tempo- Slow-moderate
Time- 10-30seconds
Method of progression: Reps then load.
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25
Q

What is the FITT principle for Endurance?

A

F- 2-3x/full or half body split
I- %1RM: 50-75%
Sets: 2-3, Reps: >12-15, 15-25, rest: 0-1min
Tempo- slow <10-15 reps, mod-fast >15 reps
Time- 30-60+secs for one set.
Method of progression is reps or set.

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26
Q

What are some acute program variables?

A

Exercise selection, Intensity and volume, rest intervals, lifting velocity, and frequency.

27
Q

What should you consider when making exercise selections?

A

are they compound or isolation, is it total body or split program, are the balanced (agonist/antagonist), what equipment choices are available, is it going to be movement based (functional?) or muscle based(isolated).

28
Q

When creating the exercise order what should be considered?

A
  • 1 exercise should be per major movement pattern (eg. Horizontal push/pull, vertical push/pull, quad & hip/hamstring dominant, core). - - Complete compound exercises before assistance exercises
  • other variations could be alternate upper/lower body, alternate agonist/antagonist.
29
Q

What is a closed chain exercise with examples?

A

When hands and feet are in a fixed position and the force applied is NOT great enough to overcome resistance.
- ex. squat/deadlift/pull up.

30
Q

What is an open chain exercise?

A

When hands/feet are free to move and the force applied IS great enough to overcome resistance. Often isolation based exercises.
- ex. Leg press: pushing away from body, distal end is moving. OR Lat pull down.

31
Q

What are compound exercises?

A

Incorporate multiple joints and muscle groups.

32
Q

Why would you choose compound exercises?

A

Time efficient, functional movements that can apply to ADL and/or sport. They produce most force and allow for more neuromuscular adaptations with increased metabolic and hormonal functions.

33
Q

Why would you choose isolation based exercises?

A

To specify targets not fatigued in compound movements. They maximize fatigue for specific groups and are good for improving imbalances/weakness. Can also be easier to perform especially for older adult stability.

34
Q

What would be some pros for a total body workout?

A

Hit muscle groups multiple x’s a week; more compound exercises; time efficient. Allow sense of accomplishment, total body fatigue and adequate recovery is possible.

35
Q

What are some cons of total body workouts?

A

Less specific; not able to fully fatigue muscles or overload specific muscle groups, not great for advanced levels; lack intensity compared to splits.

36
Q

What are pros of a split workout?

A

Targets more individual groups, allows for better muscle recovery, increased intensity for muscle groups.

37
Q

Cons of Split workouts?

A

Frequency of training groups is lower, more soreness, potential to miss workout if life interrupts.

38
Q

What are the 6 fundamental movement patterns?

A 
Squat
Hip hinge/DL
lunge
push
pull
rotation
39
Q

What would be a squat movement as a regression, general population and progression?

A

box or chair squats, trx squat, leg press;
goblet squat, BW squat;
BB squat(back/front), jump squats

40
Q

What would be a regression, gen pop, and progression for hip hinge/deadlift?

A

banded hinge, glute bridge, dowel/light weight DL, partial ROM RDL;
single leg deadlifts w no weight, moderate weight DL;
Hip thrust, full ROM DL & variations.

41
Q

What would be a lunge regression, general pop movement, and progression?

A

Step up (add load), split squat, static lunge;
farmers carry, resisted lunges;
weighted lunge, jump lunge, narrow Base of support.

42
Q

Push exercises with regressions/general population/ progressions for overhead/anterior/downward movements:

A 
Wall slide (banded), machine
DB/KB/BB exercises
wall push up progressing to horizontal p/u
tricep dip out of chair
cable push downs
assissted/unassisted dip
43
Q

Pull exercises for overhead, backwards pull, and pull up:

A

OH: Band pulldown, lat pulldown, assisted pull up w band/full body.
BW: band, seated row, cable machine, DB/BB
PU: Delt pull up.

44
Q

What kind of exercises would you suggest for rotation and anti-rotation movements?

A

plank, pallof press, cable chop/lift, bird dog/ dead bug.

45
Q

What is the primary measure of intensity during a workout?

A

Workload

46
Q

Workload has 3 components, what are they?

A

Resistance lifted, # sets/reps, tempo.

47
Q

What is %1 RM?

A

Repetitions prescribed based on percentage of one repetition maximum.

48
Q

What is RM?

A

Exercise performed with a weight that would allow a given number of reps but no more. Done until fatigue.

49
Q

What is a set?

A

series of consecutive reps, with the optimal # depending on training goals.

50
Q

What are continuous straight sets?

A

Same set repeated with same resistance.

51
Q

What are supersets?

A

alternating agonist/antagonist or upper/lower body; usually no rest between sets.

52
Q

What is a circuit?

A

Exercises done one after the other; then circuit is repeated; little to no rest between exercises.

53
Q

What are compound sets?

A

2-3 exercises targeting same muscle groups.

54
Q

What is a pyramid set?

A

Continuous set; resistance increases or decreases over each set.

55
Q

What do you need to consider when planning rest intervals?

A

training intensity, goals, fitness level, targeted energy system utilization, muscle groups involved, equipment available, time needed to change weights & move to next station.

56
Q

How long is a general rest between maximal strength sets?

A

2-3 minutes

57
Q

How long is rest between muscular hypertrophy sets?

A

1-2mins

58
Q

How long is rest during muscular endurance sets?

A

0-1min

59
Q

What should you consider when choosing rest times?

A

Volume, intensity, muscle mass being recruited and motivation.

60
Q

What does tempo affect when considering repetition velocity?

A

neural, hypertrophic and metabolic responses to training.

61
Q

What is the typical tempo for exercises? What could a slow tempo be? How would this affect exercises?

A

2(concentric)-1(isometric pause)-2(eccentric). 4-0-4. Slowing the tempo will cause fatigue thus challenging the muscle more, in less reps but longer sets.

62
Q

What variations should you consider when planning frequency?

A

training goals, level of conditioning, recovery ability, nutritional intake.

63
Q

How long is the optimal rest between muscle group workouts?

A

36-48hrs with appropriate nutrition/recovery.

64
Q

What does variation provide to untrained beginners?

A

reduces boredom, lowers risk of overtraining/injuries, helps maintain training intensity, stimulates muscle fiber recruitment in different ways.

KIN 241: Exercise Prescription (9 decks)

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