Brainscape's Knowledge GenomeTM

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


See full index

EPHE 360 Final > Resistance Training Program Design - Parts 1, 2 & 3 > Flashcards

Resistance Training Program Design - Parts 1, 2 & 3 Flashcards

1
Q

“inability to perform another repetition with proper technique”

A

failure

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

6 steps to setting up an RT program?

A
  1. determine goals and starting level
  2. determine training FITT
  3. determine muscles to be trained, exercise selection, sequence, ect
  4. incorporate training principles
  5. complete a workout card
  6. set up a date to review the program
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

4 RT goal options to consider when designing a program?

A

strength, hypertrophy, endurance, power

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

What does ACSM & CSEP suggest for frequency for beginner, intermediate, and advanced?

A

beginner: 2-3x/wk on non-consecutive days (but no more than 3 rest days)
intermediate: 3-4x/wk
advanced: 4-6/7x/wk

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

In what three situations might you require more recuperation?

A
  1. max or near max resistances are used
  2. more focus on eccentric loading
  3. more focus on muscle groups & exercises that take longer to recover
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

“method to organize training over the week where 1 or multiple body parts are worked on different days until the entire body has accumulated a workout”

A

split routines

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

With regards to intensity, how should novices begin?

A

begin with anatomical adaptation/endurance phase focusing on proper technique before moving to higher intensity strength and hypertrophy phases

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

intensity is normally expressed as.?

A

% of 1RM

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

According to NSCA:

  • 100%1RM = __ reps
  • 90%1RM = __ reps
  • 80%1RM = __ reps
  • 70%1RM = __ reps
  • 65%1RM = __ reps
A 
1
4
8
12
15
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Repetition/%1RM/sets:
Endurance =
Hypertrophy =
Strength =

A

> 12 @ < 70% 1RM for 2-3 sets

6-12 @ 70-85% 1RM for 3-6 sets

< 6 @ > 85% 1RM for 2-6 sets

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

in resistance-trained individuals, ____-set programs have been shown to be superior for strength enhancement

A

multiple

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

How should you decide the optimal # of sets to perform within a workout?

A

work backwards from the # of sets/workout to # sets/muscle

eg. if performing 20-25 sets/workout and working out 4 muscle groups/workout then that is approx 6 sets/muscle group

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

Rest between sets significantly affects the ___, ___, and ____ responses to an acute bout during resistance exercise

A

metabolic, hormonal, CV

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

Rest between sets:
Endurance -
Hypertrophy -
Strength -

A

30-60 sec
30-90 sec
2-5 min

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

Heavy loads require long rest periods because it stresses the _____ system. Repletion of this system usually occurs within - minutes

A

ATP-PC ; 3-5 minutes

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

Why is it important not to rest too long during hypertrophy work?

A

stimulus may dissipate (blood may not accumulate) - short rest supports an anabolic environment

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

general strength & hypertrophy are supported primarily by ___ and ___ systems

A

glycolysis and ATP-PC

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

in general strength & hypertrophy, a 1-2 minute rest interval is important for what?

A

blood accumulation, exercise induced metabolic acidosis (important for hormones responsible for protein synthesis)

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

light load and short rest important for endurance work because of a higher contribution from…?

A

higher contribution from aerobic metabolism

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

Endurance training - decreased time between sets increases ___ and _____ number, increases ___ type transitions (what type), and improves ability to buffer ___ ___

A

mitochondrial and capillary; fibre (IIb to IIa); muscle acidity

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

volume vs volume load?

A

Volume = reps x sets for each exercise

Volume Load = reps x sets x load for each exercise

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

3 ways volume can be altered?

A

exercises performed each session, # reps for each set, # sets for each exercise

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

Alteration of volume can be done through the use of program ______

A

periodization

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

“when the athlete can perform 2 or more reps than the rep goal in the last set in 2 consecutive training sessions”

A

2-for-2 rule

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

Guidelines to work within when increasing intensity of load for beginners and intermediate/advanced?

A

beginner: 1-5%

int/adv: 2.5-10%

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

some pros/cons to free weights?

A

CONS: require good technique, cant use as much weight
PROS: recruit assistive and stabilizing muscles, help with coordination and overcoming non-dominant limb strength, more functional

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

some pros and cons to machines?

A

CONS: restricts movement pattern, body position and ROM; harder to determine muscle imbalances; may not fit all subjects; not as functional
PROS: safer for beginners, can isolate muscle groups, assistive stabilizing, can use more weight

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

are squats a balanced lower body exercise?

A

nope! much more quad and glute dominant so you wanna balance it with some hamstring exercises as well

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

In a squat, the hip flexors are ___ and the glute max is ____

A

passive; active

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

“bringing bellybutton in - good to use this for plank because it pulls up against gravity”

A

hollowing

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

“preparing to be punched in the stomach”

A

bracing

32
Q

exhale on ______ phase of movement and inhale on ____ ohase

A

concentric; eccentric

33
Q

benefits of valsalva maneuver?

A

aids in exercises that involve axial loading and stress the lower back

34
Q

contradictions of valsalva maneuver?

A

greater compressive forces on heart, decreased venous return, increased bp, dizziness

35
Q

What does wearing a belt interfere with?

A

spinal reflex mechanism - prevents your natural core muscles from doing their job

36
Q

give an example of an exercise that uses a supinated grip?

A

bicep curls

37
Q

give an example of an exercise that use pronated grip?

A

bench press

38
Q

what is alternate grip?

A

1 hand pronated and 1 hand supinated (used in DL lots)

39
Q

what is a hook grip?

A

when the thumb is placed under the index and middle finger (used in OL)

40
Q

common squat errors?

A

heels off, knees drop in, round back, eyes on ceiling or floor

41
Q

back squat vs front squat and hip/knee angle?

A

Back - knee angle more open, hip angle more closed

Front - knee angle more closed, hip angle more open

42
Q

2 important ques with DL?

A
  • bar close

- neutral spine

43
Q

how can you cue in DL to keep the knees in line?

A

“push the floor apart” - contract hip abductors

44
Q

what are the 5 points of contact in a bench press?

A
  1. back of head
  2. upper back/shoulders
  3. Lower back/butt
  4. right foot
  5. left foor
45
Q

in what 4 instances is a spotter required?

A
  1. FW exercises performed overhead
  2. FW exercises performed over face
  3. BB across back or in fron
  4. other FW exercises when lifter is lifting beyond failure or to achieve forced reps
46
Q

4 questions to ask before spotting?

A
  1. lift-off?
  2. intended reps?
  3. have you done this weight before?
  4. spotting technique preferred?
47
Q

“training compound movements for improved performance in daily activities”

A

functional fitness training

48
Q

“incorporating use of unstable surfaces to challenge and train balance”

A

stability training

49
Q

what is a superset?

A

combining 2 exercises for opposing muscle groups (agonist-antagonist) with little or no rest inbetween

50
Q

what is a benefit of supersetting

A

really time efficient way to exercise

51
Q

DL –> leg curls –> rest is an example of what type of sets?

A

compound sets

52
Q

how is a compound set structured?

A

compound exercise followed by isolation exercise - little to no rest inbetween

53
Q

leg curls –> DL –> rest is an example of that type of sets?

A

pre-exhaustive

54
Q

in a pre-exhaustive set, what is completed first and what is it followed by?

A

isolation exercise followed by compound exercise - little to no rest between

55
Q

who should be using compound and pre-exhaustive set training techniques?

A

NOT beginners

56
Q

“a group of 3 exercises performed back to back with little or no rest”

A

triset

57
Q

doing incline, flat, and decline bench is an example of what type of technique?

A

triset

58
Q

how does an ascending pyramid set work?

A

lifter increases the weight and decreases the reps with each set

59
Q

how does a descending pyramid set work?

A

lifter decreases the weight while increasing the reps with each set

60
Q

“multiple sets performed with reps and resistance being manipulated after each set”

A

pyramid sets

61
Q

what types of sets are very effective for hypertrophy work?

A

drop sets

62
Q

“do as many reps as possible with a certain weight, then decreasing the weight by a few pounds and doing as many reps at that weight as possible with no rest taken in between”

A

drop sets

63
Q

tabata is an example of what type of conditioning?

A

metabolic conditioning

64
Q

characteristics of metabolic training? (5)

A
  • fast paced and high speed
  • repetitive in nature
  • high volume and intensity
  • incomplete recovery
  • complete in short periods of time (4-30 minutes)
65
Q

benefits of metabolic training? (6)

A
  • time efficient
  • calorie burning/fat burning
  • elevated HR
  • lactate buffering
  • pain tolerance
  • hypertrophic adaptations
66
Q

___cycle: short term daily/weekly variation

A

micro

67
Q

___cycle: mid-term weekly/monthly variation

A

meso

68
Q

__cycle: long-term monthly/yearly variation

A

macrocycle

69
Q

periodization involves shifting training strategies from non-sport specific activity to sport specific activity (___ volume and ___ intensity) over a period of weeks to minimize ____ and optimize ____

A

low; high; overtraining; performance

70
Q

5 goals of periodization?

A
  • time management and organization
  • optimize adaptations to RT
  • minimize overuse injuries/overtraining
  • provide a sense of direction
  • increase motivation, commitment, and keep clients fresh
71
Q

training for the olympics is an example of a ____ plan

A

quadrennial

72
Q

macrocycles can be broken down into what 3 things?

A

preparatory –> competitive –> transition

73
Q

Systematic changes in the variables of a RT program would include modification of what?

A

FITT

74
Q

“higher intensity and lower volume as cycle progresses”

A

linear (traditional) periodization

75
Q

“frequent changes in intensity and volume”

A

undulating periodization

76
Q

undulating periodization is good because it helps avoid what?

A

plateau because muscles are subjected to different training stimulus on a daily basis or weekly basis

77
Q

what type of periodization is good for maintaining clients interest and motivation through long-term training?

A

undulating periodization

EPHE 360 Final (5 decks)

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