Resistance Training & Exercise Prescription pt. 1 Flashcards
If a client doesn’t want an assessment done, what thing MUST you do before prescribing them exercises? (4)
- resting HR
- Resting BP
- GAQ
- Consent
CSEP-PATH does not include movement ability tests. How can you assess your clients movement ability?
ask them to squat
Beginner/Novice describe: training age, goal of program, frequency, training stress & technique experience/skill
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
intermediate describe: training age, goal of program, frequency, training stress & technique experience/skill
training age: 2-6 months
goal: create solid base
frequency: 2-3 days/week
training stress/technique: medium
experience/skill: basic
advanced describe: training age, goal of program, frequency, training stress & technique experience/skill
training age: > 1year
goal: ready for neural strength/plyometrics
frequency: 3-4+ days/week
training stress/technique: high
experience/skill: high
Step 3/4: Advise/Agree (6)
- what is the goal
- design warm up/cool down specific to the workout
- consider basic training princeples (overload/specificity/rest/recovery)
- each set prescribed should be to fatigue or near failure
- perform all exercises with full ROM
- breathe normally throughout ROM
what is post activation potentiation (PAP)
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
why perform an active warm up
low intensity exercise to prepare the body for more intense PA (general)
when would you suggest a moderate and more specific warm up?
more advanced exercisers that can use the warm up to introduce a new movement skill
describe RAMP
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)
why cool down
gradually decreases in intensity of exercise over 5-10 minutes
-followed by static stretching while the muscles are still warm
physiological rationale for training to failure
-max motor recruitment
-increase muscle tears
-increase muscle mass
momentary muscle failure (MMF) vs volition interruption (VI)
MMF- physically cannot complete another rep, body cannot do it
VI- you choose to quit/spotter has to step in and is psychological
what is the goal of a training program
to train to near failure
why use RPE/RIR?
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)
