resistance training exercise prescription. PT.1

Question 1

name the 4 steps you need to do for basic program design?

Answer 1

1. ASK
2. ASSESS
3. ADVISE
4. ASSIST

Question 2

what is involved with each step of basic program design?
1. ASK
2. ASSESS
3. ADVISE
4. ASSIST

Answer 2

1. ASK
   - get to know your client.
   - (things they like to do, somewhat unrelated to their goals.)
2. ASSESS
   - make sure that the test you are doing are valid (measure what they are suppose to) and valid (they can be repeated and get the same result).
   - gain an idea as to where your client is, with relationship to their goals.
3. ADVISE/ ASSIST
   - restate their goals
   - warm-up/ cooldown specific to that session.
   - FITT
   - go through full ROM
   - proper breath.

Question 3

At minimum what do you need to do with your client if they just want to start the workout program?

Answer 3

• blood pressure.
  160/90 and 80/50 are the guild lines.
• resting HR
• GAQ
• informed consent.

Question 4

what is post-activation potentiation?

Answer 4

• method stimulating the nervous system that can help improve power based training.
• uses fast twitch fibres that are less than 30 seconds (high, long jump)

Question 5

what is the point of an active warm-up?

Answer 5

• to move from low to high intensity gradually.
• you would be specific and also activate the nervous system.

Question 6

what does RAMP do?

Answer 6

RAISE
- increase blood flow and slightly raise tempeture.
- bike, treadmill, run on spot.

ACTIVATE
- get muscles woken up from sedentary to increased activity state.
- hip thrusts.

MOBILISE
- move through ROM freely, w/o pain.
- worlds greatest, inch worms.

POTENTIATE
- increase intensity moving closer to workout intensity.
- 3 sets of squats, push-ups, increasing weights and reps.

Question 7

what is the physiological rationale for training to failure?

Answer 7

• improve mental strength
• acts as a bench mark.
• this is your body being unable to keep going.
  max number of motor unit recruitment of all fibre types.

Question 8

what FITT principles would you use for strength, hypertrophy, endurance?

Answer 8

STRENGTH
F- 2-3x /wk
I- 80-100%
T- slow control
T- less 10s
sets- 3-6
reps 1-8
rest- 2-3 minutes

HYPERTROPHY
F- 3-6x /wk
I- 70-85%
T- slow to moderate
T- 10-30 seconds
sets- 2-5
reps- 6-12
rest- 1-2 minutes

ENDURANCE
F- 2-3x /wk
I- 50-75%
T- slow less 10-15
mod 15+
T- 40-70 seconds
sets- 2-3
reps- 12-15, 15-25
rest-0-1 minute