Resistance Training & Exercise Prescription pt. 1 Flashcards

1
Q

If a client doesn’t want an assessment done, what thing MUST you do before prescribing them exercises? (4)

A
  1. resting HR
  2. Resting BP
  3. GAQ
  4. Consent
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2
Q

CSEP-PATH does not include movement ability tests. How can you assess your clients movement ability?

A

ask them to squat

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3
Q

Beginner/Novice describe: training age, goal of program, frequency, training stress & technique experience/skill

A

training age: <2months
goal: technique first, then start working towards goal
frequency: 1-2 days days/week
training stress/technique: none to low
experience/skill: none or minimal

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4
Q

intermediate describe: training age, goal of program, frequency, training stress & technique experience/skill

A

training age: 2-6 months
goal: create solid base
frequency: 2-3 days/week
training stress/technique: medium
experience/skill: basic

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5
Q

advanced describe: training age, goal of program, frequency, training stress & technique experience/skill

A

training age: > 1year
goal: ready for neural strength/plyometrics
frequency: 3-4+ days/week
training stress/technique: high
experience/skill: high

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6
Q

Step 3/4: Advise/Agree (6)

A
  1. what is the goal
  2. design warm up/cool down specific to the workout
  3. consider basic training princeples (overload/specificity/rest/recovery)
  4. each set prescribed should be to fatigue or near failure
  5. perform all exercises with full ROM
  6. breathe normally throughout ROM
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7
Q

what is post activation potentiation (PAP)

A

method of stimulating the nervous system.
-better for anaerobic athletes like long jumper/high jumpers
- sees an increase in power based sport
-usually used in pre competition/pre- training
-consists of performing super heavy load of 1-2 reps then go perform
(ex). Athlete does 1-2 of 5 sets reps of 90% 1RM before competing

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8
Q

why perform an active warm up

A

low intensity exercise to prepare the body for more intense PA (general)

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9
Q

when would you suggest a moderate and more specific warm up?

A

more advanced exercisers that can use the warm up to introduce a new movement skill

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10
Q

describe RAMP

A

R- Raise, get the blood pumping and increase your metabolic markers (breathing/HR)
A- Activate, move your muscles from a sedentary state to increased activity
M-Mobilize, Move through a full ROM freely and without pain
P- Potentiate, increase the intensity moving closer to your working intensity (plyos or warm up reps)

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11
Q

why cool down

A

gradually decreases in intensity of exercise over 5-10 minutes
-followed by static stretching while the muscles are still warm

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12
Q

physiological rationale for training to failure

A

-max motor recruitment
-increase muscle tears
-increase muscle mass

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13
Q

momentary muscle failure (MMF) vs volition interruption (VI)

A

MMF- physically cannot complete another rep, body cannot do it
VI- you choose to quit/spotter has to step in and is psychological

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14
Q

what is the goal of a training program

A

to train to near failure

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15
Q

why use RPE/RIR?

A

determine if the load is appropriate
RPE 4-6: RIR of 4-6 (strength/power)
RPE 5-7: RIR 3-5 (Endurance)
RPE 8-9: RIR 1-2 (hypertrophy/strength)
RPE 10: RIR 0 (hypertrophy/strength)

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16
Q

FITT princeples for RT

A

Frequency- # sessions/week
intensity- %1 RM or RM
time- sets, reps, rest, tempo
type- exercise selection/equipment

17
Q

when changing volume what do you need to change (3) and should you change more than one at a time

A

change REPS X SETS X WEIGHT

only change one at a time when adjusting volume.

18
Q

Strength: Frequency, intensity, sets, reps, rest between sets, tempo, time (duration of 1 set), method of progression

A

Frequency: 2-3x or full/half body split
Intensity: 80-100%
Sets: 3-6
Reps: 1-8
Rest: 2-3 min
Tempo: slow, controlled
Time: <10sec
Progression: load

19
Q

Hypertrophy: Frequency, intensity, sets, reps, rest between sets, tempo, time (duration of 1 set), method of progression

A

Frequency: 3-6x/half body to 1-3 muscle group split
Intensity: 70-85%
Sets: 2-5
Reps: 6-12
Rest: 1-2 min
Tempo: slow-moderate
Time: 10-30 sec
Progression: increase reps then load

20
Q

Endurance: Frequency, intensity, sets, reps, rest between sets, tempo, time (duration of 1 set), method of progression

A

Frequency: 2-3x/full body or half body split
Intensity: 50-75%
Sets: 2-3
Reps: 12-15, 15-25
Rest: 0-1 min
Tempo: slow 12-15 reps, moderate 15-25 reps
Time: 30-60 sec
Progression: increase reps then sets

21
Q

Is lifting heavy better for strength & lighter for endurance.

A

Lifting light can still have hypertrophic effects in terms of muscle thickness/size. Muscle endurance is only increased by light load training

22
Q

what happens when the volume is the same but done with endurance vs hypertrophy training? (2)

A
  1. highest loads induce superior dynamic strength gains
  2. hypertrophic adaptations are similar across all protocols (when volume is equated)
23
Q

How can you keep the volume the same but change the sets/reps/loads?

A

Volume= sets x reps x load
3000=6 x 5 x 100lbs
can also be…
3000= 12 x 5 x 50lbs

This sacrifices strength for endurance

24
Q

what do you do if you want to be strong

A

lift heavy

25
Q

what do you do if you want hypertrophy

A

volume is key, load not so much.
High degree of effort

26
Q

what do you do if you want to be stronger and add some muscle

A

lift with high effort and do it repeatedly

27
Q

Define pre-exhaustion

A

doing accessory muscle exercises before larger muscle group exercises, this will tire out the muscle and cause other muscle group(s) to take over during the larger muscle group exercise.
(ex). Doing chest fly then chest press. Shoulders will take over during the chest press due to pect. minor fatigue

28
Q

Exercise selection consideration (6)

A
  1. compound vs isolation
  2. total body vs split program
  3. Balance (agonist/antagonist)/symetry
  4. equipment choices
  5. movement based vs muscle based (asthetic vs function)
  6. presence of pain
29
Q

open chain vs closed chain

A

open chain- distal end of the joint moves through space. (ex) bench press- hands are moving through space

closed chain- Distal segment is fixed to an object (push up- hands are fixed)

30
Q

What does a unilateral exercise do? (2)

A
  1. increase core engagement for stabilizing
  2. Always be in a split stance when performing unilateral exercises (longevity of the spine)
31
Q

what is con to alternating sides when performing an exercise

A

decreases time under tension and can increase workout time
(Not good if you want hypertrophy)

32
Q

compound vs isolation exercise

A

compound 2+ joints moving
isolation 1 joint moving