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Personal Training > Test #2 > Flashcards

Test #2 Flashcards

1
Q

“I want to be more sculpted”

A

Hypertrophy

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2
Q

APMHR + Formula

A

Age Predicted Maximum Heart Rate

220-age

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3
Q

What is the Work:Rest ratio for Interval aerobic training?

A

1:1

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4
Q

What part of the body should be in line with the axis of rotation on the Leg Extension Machine?

A

Knees

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5
Q

True or False: The human body reacts rapidly to stress.

A

True.

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6
Q

SSRLV for Beginners: Hypertrophy

A

Sets: 1-3

Reps: 8-12

Rest: 30 - 90s

Load: 67-80%

Volume/Intensity: Moderate/Moderate

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7
Q

True or False: Leg Curl top arm pad should be brought down on knees

A

False. Never on knees. On thighs.

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8
Q

How long is considered ADVANCED for RT?

A

1 - >2 years

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9
Q

How much time should you wait before training the same muscle group?

A

24-72 hours

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10
Q

What 5 questions should you ask your client to establish their training status and experience?

A
  1. Do you currently participate in a RT program?
  2. How long have you been following a regular RT program?
  3. How many times per week do you participate in RT?
  4. How intense (difficult) are your RT sessions?
  5. What types of RT exercises do you perform & how many of them can you perform with proper technique?
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11
Q

How long is considered INTERMEDIATE for RT?

A

8 months to a year.

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12
Q

What are Type A aerobic activities?

A

require minimal skill or physical fitness

eg. walking, aquafit classes, cycling

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13
Q

What should beginner’s goals be?

A

Endurance or Hypertrophy

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14
Q

RPE

A

Rate of Perceived Exertion

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15
Q

Recommended Frequency: Beginner, Intermediate, Advanced

A
  1. 2-3 Days
  2. 3 if total body, 4 if split
  3. 4-6 days
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16
Q

Definition: Repetition Volume

A

total # reps in a training session

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17
Q

Definition: Compound Set

Example?

A

2 exercise sets in a sequence that work the same muscle group

eg. bench press & chest fly

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18
Q

How many columns in the training status chart must a client answer yes to, in order to be classified at that training level?

A

3

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19
Q

What fiber type transition does RT facilitate?

A

Type IIx to Type IIa

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20
Q

How much % should the frequency, intensity or duration increase for aerobic training per week?

A

no more than 10%

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21
Q

What is a rapid increase in strength gains due to in the first 8 - 10 weeks?

A

neural adaptations

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22
Q

What is the “total amount of weight lifted in a training session”?

A

Volume

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23
Q

If a client wants to improve strength and power, should they train strength and power every day?

A

No.

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24
Q

SRRLV for Intermediate: Power

A

Sets: 1-3

Reps: 3-6

Rest: 2 - 5 mins

Load: 30-60%

Volume/Intensity: Low/High

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25
Q

What are the 3 objective ways to measure exercise intensity?

A
  1. Age Predicted Maximum Heart Rate (APMHR)
  2. Karvonen Formula using HRR
  3. Metabolic equivalents (METS)
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26
Q

What type of training is important in untrained individuals?

A
  1. learning proper technique
  2. building conditioning base
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27
Q

What are the 3 objective ways to measure exercise intensity?

A
  1. Age Predicted Maximum Heart Rate (APMHR)
  2. Karvonen Formula [heart rate reserve] (HRR)
  3. Metabolic Equivalents (METS)
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28
Q

What are the factors involved in individual levels of adaptation?

GP POINT

A
  1. Genetics
  2. Training Status
  3. Injury History
  4. Psychological Makeup
  5. Occupation
  6. Nutritional Intake
  7. Program
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29
Q

SSRLV for Intermediate: Strength

A

Sets: ≥3

Reps: ≤6

Rest: 2 - 5 mins

Load: ≥80%

Volume: Low/High

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30
Q

Where should the foot pad sit on the leg curl machine?

A

Achiles, not on shoe

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31
Q

FDI of Fartlek aerobic training?

A

Frequency: 1 / week

Duration: 20 - 60 mins

Intensity: varies between LSD and pace/tempo intensitities

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32
Q

What is the one subjective way to measure exercise intensity?

A

Rate of Perceived Exertion (RPE)

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33
Q

Does the RT status chart apply to every client?

A

No.

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34
Q

What intensity of RT is considered INTERMEDIATE?

A

Medium - High

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35
Q

Why should you NOT use the %BWT method on trained individuals?

A

Because their strength to bodyweight ratio will be much higher, and the results will be very innaccurate.

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36
Q

What frequency of RT is considered BEGINNER?

A

0-3 / week

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37
Q

Are there stronger endocrine responses in older or younger individuals?

A

younger

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38
Q

Which of the following can increase load more often?

Core (multijoint) or Assistance (single joint)

A

Core

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39
Q

What is load commonly described as?

A

a percent of your 1RM

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40
Q

Factors to consider when prescribing FREQUENCY?

TNS SWFT

A
  1. Types of exercises
  2. # of muscle groups used
  3. Structure of program (volume & intensity)
  4. Training Status / Fitness Level
  5. Work Schedule
  6. Family Obligations
  7. Stressors (work, academic, social, life demands)
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41
Q

What is FITT?

A

Frequency - How often they will train

Intensity - Sets/Reps/Rest/Load depending on goals and experience

Time - How long their sessions will be and how long you will train them for

Type - What type of exercises are selected

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42
Q

True or False: One set is sufficient for beginners until client is able to perform more

A

True

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43
Q

What 4 things are involved in the initial consultation?

A
  1. Client’s goals
  2. Exercise Experience
  3. Current Health Status
  4. Medical History
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44
Q

How often should beginners engage in aerobic training?

A

2 - 3 / week

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45
Q

Definition: Detraining

A

client reduces the training duration or intensity or stops training alltogether due to a break in the training program, injury or illness

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46
Q

SSRLV for Beginners: Power

A

N/A

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47
Q

Definition: Repetition Maximum

A

most weight lifted for a specified number of repetitions

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48
Q

Definition: Tapering

A

systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention

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49
Q

SSRLV for Beginners: Endurance

A

Sets: 1-3

Reps: 10-15

Rest: < 30s

Load: ≥65%

Volume/Intensity: Moderate/Low

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50
Q

What are Type B aerobic activities?

A

vigorous-intensity exercises that require minimal skill but average physical fitness

eg. jogging, step aerobics, spinning

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51
Q

What do you multiply METS by to get predicted VO2max?

A

3.5

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52
Q

Where should the pads be on the Leg Extension Machine?

A

Just above ankles

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53
Q

What anatomically increases with RT?

A
  1. Contractile proteins
  2. Force production
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54
Q

True or False: Upper arm pad needs to be brought down for leg extension?

A

False

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55
Q

What type of fibers are mostly increasing in size during hypertrophy?

A

type II

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56
Q

What is the production of new capillaries called?

A

Angiogenesis

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57
Q

Factors to consider when prescribing exercise order.

A
  1. Goals of the client
  2. Fatigue generating potential of the exercise
  3. Type of exercise (core or assistance)
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58
Q

What kind of aerobic training will increase lactate threshold and improve running economy?

A

pace/tempo

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59
Q

Definition: Lactate Threshold

A

exercise intensity at which blood lactate begins an abrupt increase above baseline concentration

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60
Q

What is the APMHR formula?

A

APMHR = 220 - age

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61
Q

SRRLV for Advanced: Strength

A

Sets: ≥ 3

Reps: ≤ 6

Rest: 2-5 mins

Load: ≥ 85%

Volume/Intensity: Low/High

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62
Q

What are Type D aerobic activities?

A

recreation sports that improve physical fitness and should be performed in addition to a person’s regular aerobic program

eg. hiking, soccer, basketball, downhill skiing

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63
Q

“I need to improve my speed & agility”

A

Power

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64
Q

What aerobic exercise intensity should “apparently healthy adults” work at?

A

50-85% of HRR

70-85% of APMHR

65
Q

What % of maximal capacity should steady state be at?

A

60 - 70%

66
Q

Endurance, Hypertrophy, Strength & Power all have the same training length & ratio of heavy to light weeks except for ONE. Which one is different, and what are the values?

A

Endurance, Hypertrophy & Power - 2-4 weeks @ 2-3/1 heavy to light ratio

Strength - 2 - 5 weeks @ 2-4/1 heavy to light ratio

67
Q

What anatomically increases when you do endurance training?

A
  1. Mitochondria
  2. Capillaries
  3. Aerobic Enzymes
  4. Myoglobin
68
Q

What is 1 met?

A

the amount of oxygen required by the body to function at rest

69
Q

How long is considered BEGINNER level for RT?

A

0-6 months

70
Q

DeDef

A
71
Q

What is the objective of “tapering”?

A

attain the peak performance at the time of competition

72
Q

What is critical if you want subsequent adaptations to take place?

A

Variation

73
Q

Definition: 1RM

A

1 Repetition Maxium

Greatest amount of weight that can be lifted with proper technique for only one repetition

74
Q

Definition: 1 MET

A

amount of oxygen required by the body to function at REST

75
Q

What is volume?

A

Reps x Sets x Resistance

76
Q

What do you need to figure out, if you want to accurately use METS to prescribe exercise intensity?

A

Client’s VO2max

77
Q

What handles should you hold on the Leg Extension Machine?

A

Lower handles

78
Q

What are strength gains due to at 10+ weeks?

A

cellular adaptations

79
Q
A
80
Q

SRRLV for Advanced: Endurance

A

Sets: ≥ 3

Reps: 10 - 25

Rest: ≤ 30s

Load: 75%

Volume/Intensity: Moderate/Low

81
Q

Arrange the proper order? Assistance, Power, Core exercises.

A
  1. Power
  2. Core
  3. Assistance
82
Q

Factors to consider when prescribing EXERCISE SELECTION?

TEES

A
  1. Equipment Available
  2. Time Available
  3. Client’s experience to do exercise properly
  4. Specific body parts to be trained
83
Q

“I want to improve my stamina”

A

Endurance

84
Q

What kind of aerobic training will lead to an eventual shift in type IIx fibers to type I fibers?

A

LSD or Long, slow distance

85
Q

SRRLV for Advanced: Hypertrophy

A

Sets: ≥ 3

Reps: 6 - 12

Rest: 30 - 90s

Load: 67 - 85%

Volume/Intensity: Moderate/Moderate

86
Q

True or False? You can get good at aerobic performance and HIIT at the same time.

A

False

87
Q

True or False: The foot pad on the leg extension machine should be on the shoe.

A

False

88
Q

FDI for Interval aerobic training?

A

Frequency: 1 - 2 / week

Duration: 3 - 5 mins

Intensity: Close to VO2max

89
Q

What intensity of RT is considered BEGINNER?

A

Low to Medium

90
Q

What are Type C activities?

A

endurance activities that require both skill and average fitness levels

eg. swimming, skating, cross country skiing

91
Q

What is the Work:Rest ratio for Repetition aerobic training?

A

1:5

92
Q

Definition: Load

A

the amount of weight assigned to an exercise set

93
Q

Should you exhale on the upward or downward phase of the leg extension machine?

A

upward

94
Q

“I want my arms to be bigger”

A

Hypertrophy

95
Q

What % of maximal capacity should HIIT be at?

A

90 - 100%

96
Q

At how many reps does the 1RM table start to lose accuracy?

A

≥10

97
Q

Why is a lower HR a good thing?

A

indicates a “high parasympathetic tone” in the nervous system, which is an enhanced ability to relax, focus and recover from stress, including intense exercise

98
Q

What intensity of RT is considered ADVANCED?

A

High to Very High

99
Q

SRRLV for Beginners: Strength

A

Sets: 1-3

Reps: ≤6

Rest: 2 - 5 mins

Load: ≥70%

Volume: Low/High

100
Q

How long is the initial conditioning stage?

A

1-6 weeks

101
Q

True or False: Glycogen levels increase during high intensity RT

A

False

102
Q

SRRLV for Intermediate: Endurance

A

Sets: ≥3

Reps: 10-15

Rest: < 30s

Load: 70%

Volume/Intensity: Moderate/Low

103
Q

Common Errors: Leg Extension Machine

A

?

104
Q

What frequency of RT is considered ADVANCED?

A

4 - >5 / week

105
Q

FDI of Long, Slow Distance (LSD)

A

Frequency: 1 - 2 / week

Duration: 30 - 120 mins (race or longer)

Intensity: 70% of VO2max

106
Q

Examples of things that require 1 MET

LLLT

A
  1. Lying or sitting quietly
  2. Lying in bed
  3. Listening to music
  4. Watching TV
107
Q

What frequency of RT is considered INTERMEDIATE?

A

3-4 / week

108
Q

“I want to change my body shape”

A

Hypertrophy

109
Q

Definition: Intermittent pace/tempo training

A

series of shorter intervals with brief recovery periods

110
Q

Repetetive grooving of a specific movement pattern will provided adaptations to what?

A

Neuromuscular adaptation

111
Q

What affects volume the most?

A

Sets

112
Q

Definition: Drop Set

A

3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set

113
Q

What are some reasons to include variation in your client’s program?

A
  1. Lower risk of overtraining
  2. Lower risk of injuries
  3. Reduce boredome
  4. Maintain training intensity
  5. Stimulate muscle groups in different ways
  6. Keep improvement happening
114
Q

FDI of Pace/Tempo aerobic training

A

Frequency: 1 - 2 / week

Duration: 20 - 30 mins

Intensity: at the lactate threshold; at or slightly above race pace

115
Q

True or False: Load is often characterized as the most critical aspect of a resistance training program

A

True

116
Q

What is a “Core” exercise?

A

A multijoint exercise involving 2 more more primary joints

Recruits one or more large muscle groups (chest, shoulder, upper back, hip/thighs)

117
Q

True or False: RT increases bone mineral density?

A

true

118
Q

Definition: Steady pace/tempo training

A

20 - 30 mins of continuous training at the lactate threshold

119
Q

1 MET =

A

3.5 mL O2/kg/min

120
Q

What is one subjective way of measuring exercise intensity?

A

RPE

121
Q

What is the Karvonen Formula?

A

Target HR = [(Max HR - Resting HR) x %] + Resting HR

122
Q

Definition: Set

A

a group of repetitions sequentially performed before the athlete stops to rest

123
Q

Definition: Load Volume

A

total amount of weight lifted in session

124
Q

How much does genetics influence endurance training?

A

20 - 30%

125
Q

True or False: Largest rates of strength improvement occur in trained individuals.

A

False

126
Q

How long is the improvement stage?

A

4-8 months

127
Q

Definition: circuit training

A

combines resistance training with aerobic training

128
Q

At what age do males reach their peak VO2max?

A

17 - 21 years

129
Q

True or False: Advanced resistance trainers may perform multiple sessions in one day

A

True

130
Q

True or False: RT reduces cardiovascular endurance

A

false

131
Q

What are the 4 principles of program design? Explain them.

A
  1. Specificity - training adaptations should be specific to the stimulus applied
  2. Overload - gradual increase in stress placed on human body during training
  3. Variation - alterations in one or more program variables over time to keep stimulus optimal
  4. Progression - altering training stress as client adapts
132
Q

What do you need to get from the client in order to accurately determine exercise intensity using METS?

A

VO2max

133
Q

SRRLV for Intermediate: Hypertrophy

A

Sets: ≥3

Reps: 6-12

Rest: 30 - 90s

Load: 67-85%

Volume/Intensity: Moderate/Moderate

134
Q

“I want to jump higher”

A

Power

135
Q

What type of variation is most effective for long term progression?

A

Systematic variation of volume and intensity

136
Q

How often should advanced clients engage in aerobic training?

A

6 / week

137
Q

What can you do on active recovery days?

A
  1. Low intensity cardiovascular activity
  2. Self myofascial release
  3. Yoga
138
Q

How often should intermediate clients engage in aerobic training?

A

4 - 5 / week

139
Q

What kind of aerobic training enhances the body’s ability to clear lactate?

A

LSD or Long, slow distance

140
Q

How is energy mostly produced when bodybuilding?

A

Glycolysis

141
Q

What will exert a large impact on the number of reps performed and types of phsyiological and performance adaptations stimulated

A

Load

142
Q

Primary Muscles: Leg Extension Machine

A

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)

143
Q

What aerobic exercise intensity should “untrained/beginner” clients work at?

A

70-80% APMHR

144
Q

What aerobic exercise intensity should “trained” clients work at?

A

70-85% HRR

145
Q

Definition: Sarcopenia

A

muscle loss

146
Q

At what age do females reach their peak VO2max?

A

12 - 15 years

147
Q

What 3 things should you take care of on your rest days?

A
  1. Sleep
  2. Nutrition
  3. Hydration
148
Q

SRRLV for Advanced: Power

A

Sets: 3 - 6

Reps: 1 - 6

Rest: 2-5 mins

Load: 30 - 70%

Volume/Intensity: Low/High

149
Q

FDI of Repetition aerobic training?

A

Frequency: 1 / week

Duration: 30 - 90 s

Intensity: Greater than VO2max

150
Q

What kind of aerobic training can improve running economy AND fuel utilization?

A

Fartlek

151
Q

Who is 1RM testing for?

A

intermediate to advanced athletes who have

Question

Medium Sourcebodyp

Attach Images

Attach Sounds

Answer

experience in the technique of the movement.

152
Q

“I want to be able to carry my golf bag”

A

Strength

153
Q

Definition: Superset

Example?

A

two exercise sets in a sequence that works antagonistic muscle groups

eg. bench press & seated row

154
Q

How are strength gains affected when you combine RT with aerobic training?

A

Decrease or are stunted

155
Q

Definition: Pyramid Sets

Example?

A

increase load and decrease reps across sets

S1: 75% @ 10 reps

S2: 80% @ 8 reps

S3: 85% @ 6 reps

156
Q

Aerobic training moders depend on the 4 following things:

CCEP

A
  1. equipment availability
  2. personal preference
  3. clients ability to perform the exercise
  4. clients goals
157
Q

What are the 3 critical components of program design?

A
  1. Specificity
  2. Variation
  3. Progressive Overload
158
Q

Karvonen Formula

A

Heart Rate Reserve

Target HR = [(Max HR - Resting HR) x %] + Resting HR

Personal Training (3 decks)

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