Test #2 Flashcards
1
Q
“I want to be more sculpted”
A
Hypertrophy
2
Q
APMHR + Formula
A
Age Predicted Maximum Heart Rate
220-age
3
Q
What is the Work:Rest ratio for Interval aerobic training?
A
1:1
4
Q
What part of the body should be in line with the axis of rotation on the Leg Extension Machine?
A
Knees
5
Q
True or False: The human body reacts rapidly to stress.
A
True.
6
Q
SSRLV for Beginners: Hypertrophy
A
Sets: 1-3
Reps: 8-12
Rest: 30 - 90s
Load: 67-80%
Volume/Intensity: Moderate/Moderate
7
Q
True or False: Leg Curl top arm pad should be brought down on knees
A
False. Never on knees. On thighs.
8
Q
How long is considered ADVANCED for RT?
A
1 - >2 years
9
Q
How much time should you wait before training the same muscle group?
A
24-72 hours
10
Q
What 5 questions should you ask your client to establish their training status and experience?
A
- Do you currently participate in a RT program?
- How long have you been following a regular RT program?
- How many times per week do you participate in RT?
- How intense (difficult) are your RT sessions?
- What types of RT exercises do you perform & how many of them can you perform with proper technique?
11
Q
How long is considered INTERMEDIATE for RT?
A
8 months to a year.
12
Q
What are Type A aerobic activities?
A
require minimal skill or physical fitness
eg. walking, aquafit classes, cycling
13
Q
What should beginner’s goals be?
A
Endurance or Hypertrophy
14
Q
RPE
A
Rate of Perceived Exertion
15
Q
Recommended Frequency: Beginner, Intermediate, Advanced
A
- 2-3 Days
- 3 if total body, 4 if split
- 4-6 days
16
Q
Definition: Repetition Volume
A
total # reps in a training session
17
Q
Definition: Compound Set
Example?
A
2 exercise sets in a sequence that work the same muscle group
eg. bench press & chest fly
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
19
Q
What fiber type transition does RT facilitate?
A
Type IIx to Type IIa
20
Q
How much % should the frequency, intensity or duration increase for aerobic training per week?
A
no more than 10%
21
Q
What is a rapid increase in strength gains due to in the first 8 - 10 weeks?
A
neural adaptations
22
Q
What is the “total amount of weight lifted in a training session”?
A
Volume
23
Q
If a client wants to improve strength and power, should they train strength and power every day?
A
No.
24
Q
SRRLV for Intermediate: Power
A
Sets: 1-3
Reps: 3-6
Rest: 2 - 5 mins
Load: 30-60%
Volume/Intensity: Low/High
25
What are the 3 objective ways to measure exercise intensity?
1. Age Predicted Maximum Heart Rate (APMHR)
2. Karvonen Formula using HRR
3. Metabolic equivalents (METS)
26
What type of training is important in untrained individuals?
1. learning proper technique
2. building conditioning base
27
What are the 3 objective ways to measure exercise intensity?
1. Age Predicted Maximum Heart Rate (APMHR)
2. Karvonen Formula [heart rate reserve] (HRR)
3. Metabolic Equivalents (METS)
28
What are the factors involved in individual levels of adaptation?
**GP POINT**
1. Genetics
2. Training Status
3. Injury History
4. Psychological Makeup
5. Occupation
6. Nutritional Intake
7. Program
29
SSRLV for Intermediate: Strength
Sets: ≥3
Reps: ≤6
Rest: 2 - 5 mins
Load: ≥80%
Volume: Low/High
30
Where should the foot pad sit on the leg curl machine?
Achiles, not on shoe
31
FDI of Fartlek aerobic training?
Frequency: 1 / week
Duration: 20 - 60 mins
Intensity: varies between LSD and pace/tempo intensitities
32
What is the one subjective way to measure exercise intensity?
Rate of Perceived Exertion (RPE)
33
Does the RT status chart apply to every client?
No.
34
What intensity of RT is considered INTERMEDIATE?
Medium - High
35
Why should you NOT use the %BWT method on trained individuals?
Because their strength to bodyweight ratio will be much higher, and the results will be very innaccurate.
36
What frequency of RT is considered BEGINNER?
0-3 / week
37
Are there stronger endocrine responses in older or younger individuals?
younger
38
Which of the following can increase load more often?
Core (multijoint) or Assistance (single joint)
Core
39
What is load commonly described as?
a percent of your 1RM
40
Factors to consider when prescribing FREQUENCY?
**TNS SWFT**
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)
41
What is FITT?
**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
42
True or False: One set is sufficient for beginners until client is able to perform more
True
43
What 4 things are involved in the initial consultation?
1. Client's goals
2. Exercise Experience
3. Current Health Status
4. Medical History
44
How often should beginners engage in aerobic training?
2 - 3 / week
45
Definition: Detraining
client reduces the training duration or intensity or stops training alltogether due to a break in the training program, injury or illness
46
SSRLV for Beginners: Power
N/A
47
Definition: Repetition Maximum
most weight lifted for a specified number of repetitions
48
Definition: Tapering
systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention
49
SSRLV for Beginners: Endurance
Sets: 1-3
Reps: 10-15
Rest: \< 30s
Load: ≥65%
Volume/Intensity: Moderate/Low
50
What are Type B aerobic activities?
vigorous-intensity exercises that require minimal skill but average physical fitness
eg. jogging, step aerobics, spinning
51
What do you multiply METS by to get predicted VO2max?
3.5
52
Where should the pads be on the Leg Extension Machine?
Just above ankles
53
What anatomically increases with RT?
1. Contractile proteins
2. Force production
54
True or False: Upper arm pad needs to be brought down for leg extension?
False
55
What type of fibers are mostly increasing in size during hypertrophy?
type II
56
What is the production of new capillaries called?
Angiogenesis
57
Factors to consider when prescribing exercise order.
1. Goals of the client
2. Fatigue generating potential of the exercise
3. Type of exercise (core or assistance)
58
What kind of aerobic training will increase lactate threshold and improve running economy?
pace/tempo
59
Definition: Lactate Threshold
exercise intensity at which blood lactate begins an abrupt increase above baseline concentration
60
What is the APMHR formula?
APMHR = 220 - age
61
SRRLV for Advanced: Strength
Sets: ≥ 3
Reps: ≤ 6
Rest: 2-5 mins
Load: ≥ 85%
Volume/Intensity: Low/High
62
What are Type D aerobic activities?
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
63
"I need to improve my speed & agility"
Power
64
What aerobic exercise intensity should "apparently healthy adults" work at?
50-85% of HRR
70-85% of APMHR
65
What % of maximal capacity should steady state be at?
60 - 70%
66
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?
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
What anatomically increases when you do endurance training?
1. Mitochondria
2. Capillaries
3. Aerobic Enzymes
4. Myoglobin
68
What is 1 met?
the amount of oxygen required by the body to function at rest
69
How long is considered BEGINNER level for RT?
0-6 months
70
DeDef
71
What is the objective of "tapering"?
attain the peak performance at the time of competition
72
What is critical if you want subsequent adaptations to take place?
Variation
73
Definition: 1RM
**1 Repetition Maxium**
Greatest amount of weight that can be lifted with proper technique for only one repetition
74
Definition: 1 MET
amount of oxygen required by the body to function at REST
75
What is volume?
Reps x Sets x Resistance
76
What do you need to figure out, if you want to accurately use METS to prescribe exercise intensity?
Client's VO2max
77
What handles should you hold on the Leg Extension Machine?
Lower handles
78
What are strength gains due to at 10+ weeks?
cellular adaptations
79
80
SRRLV for Advanced: Endurance
Sets: ≥ 3
Reps: 10 - 25
Rest: ≤ 30s
Load: 75%
Volume/Intensity: Moderate/Low
81
Arrange the proper order? Assistance, Power, Core exercises.
1. Power
2. Core
3. Assistance
82
Factors to consider when prescribing EXERCISE SELECTION?
## Footnote
**TEES**
1. Equipment Available
2. Time Available
3. Client's experience to do exercise properly
4. Specific body parts to be trained
83
"I want to improve my stamina"
Endurance
84
What kind of aerobic training will lead to an eventual shift in type IIx fibers to type I fibers?
LSD or Long, slow distance
85
SRRLV for Advanced: Hypertrophy
Sets: ≥ 3
Reps: 6 - 12
Rest: 30 - 90s
Load: 67 - 85%
Volume/Intensity: Moderate/Moderate
86
True or False? You can get good at aerobic performance and HIIT at the same time.
False
87
True or False: The foot pad on the leg extension machine should be on the shoe.
False
88
FDI for Interval aerobic training?
Frequency: 1 - 2 / week
Duration: 3 - 5 mins
Intensity: Close to VO2max
89
What intensity of RT is considered BEGINNER?
Low to Medium
90
What are Type C activities?
endurance activities that require both skill and average fitness levels
eg. swimming, skating, cross country skiing
91
What is the Work:Rest ratio for Repetition aerobic training?
1:5
92
Definition: Load
the amount of weight assigned to an exercise set
93
Should you exhale on the upward or downward phase of the leg extension machine?
upward
94
"I want my arms to be bigger"
Hypertrophy
95
What % of maximal capacity should HIIT be at?
90 - 100%
96
At how many reps does the 1RM table start to lose accuracy?
≥10
97
Why is a lower HR a good thing?
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
What intensity of RT is considered ADVANCED?
High to Very High
99
SRRLV for Beginners: Strength
Sets: 1-3
Reps: ≤6
Rest: 2 - 5 mins
Load: ≥70%
Volume: Low/High
100
How long is the initial conditioning stage?
1-6 weeks
101
True or False: Glycogen levels increase during high intensity RT
False
102
SRRLV for Intermediate: Endurance
Sets: ≥3
Reps: 10-15
Rest: \< 30s
Load: 70%
Volume/Intensity: Moderate/Low
103
Common Errors: Leg Extension Machine
?
104
What frequency of RT is considered ADVANCED?
4 - \>5 / week
105
FDI of Long, Slow Distance (LSD)
Frequency: 1 - 2 / week
Duration: 30 - 120 mins (race or longer)
Intensity: 70% of VO2max
106
Examples of things that require 1 MET
## Footnote
**LLLT**
1. Lying or sitting quietly
2. Lying in bed
3. Listening to music
4. Watching TV
107
What frequency of RT is considered INTERMEDIATE?
3-4 / week
108
"I want to change my body shape"
Hypertrophy
109
Definition: Intermittent pace/tempo training
series of shorter intervals with brief recovery periods
110
Repetetive grooving of a specific movement pattern will provided adaptations to what?
Neuromuscular adaptation
111
What affects volume the most?
Sets
112
Definition: Drop Set
3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set
113
What are some reasons to include variation in your client's program?
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
FDI of Pace/Tempo aerobic training
Frequency: 1 - 2 / week
Duration: 20 - 30 mins
Intensity: at the lactate threshold; at or slightly above race pace
115
True or False: Load is often characterized as the most critical aspect of a resistance training program
True
116
What is a "Core" exercise?
A multijoint exercise involving 2 more more primary joints
Recruits one or more large muscle groups (chest, shoulder, upper back, hip/thighs)
117
True or False: RT increases bone mineral density?
true
118
Definition: Steady pace/tempo training
20 - 30 mins of continuous training at the lactate threshold
119
1 MET =
3.5 mL O2/kg/min
120
What is one subjective way of measuring exercise intensity?
RPE
121
What is the Karvonen Formula?
Target HR = [(Max HR - Resting HR) x %] + Resting HR
122
Definition: Set
a group of repetitions sequentially performed before the athlete stops to rest
123
Definition: Load Volume
total amount of weight lifted in session
124
How much does genetics influence endurance training?
20 - 30%
125
True or False: Largest rates of strength improvement occur in trained individuals.
False
126
How long is the improvement stage?
4-8 months
127
Definition: circuit training
combines resistance training with aerobic training
128
At what age do males reach their peak VO2max?
17 - 21 years
129
True or False: Advanced resistance trainers may perform multiple sessions in one day
True
130
True or False: RT reduces cardiovascular endurance
false
131
What are the 4 principles of program design? Explain them.
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
What do you need to get from the client in order to accurately determine exercise intensity using METS?
VO2max
133
SRRLV for Intermediate: Hypertrophy
Sets: ≥3
Reps: 6-12
Rest: 30 - 90s
Load: 67-85%
Volume/Intensity: Moderate/Moderate
134
"I want to jump higher"
Power
135
What type of variation is most effective for long term progression?
Systematic variation of volume and intensity
136
How often should advanced clients engage in aerobic training?
6 / week
137
What can you do on active recovery days?
1. Low intensity cardiovascular activity
2. Self myofascial release
3. Yoga
138
How often should intermediate clients engage in aerobic training?
4 - 5 / week
139
What kind of aerobic training enhances the body's ability to clear lactate?
LSD or Long, slow distance
140
How is energy mostly produced when bodybuilding?
Glycolysis
141
What will exert a large impact on the number of reps performed and types of phsyiological and performance adaptations stimulated
Load
142
Primary Muscles: Leg Extension Machine
Quadriceps (**Rectus Femoris**, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
143
What aerobic exercise intensity should "untrained/beginner" clients work at?
70-80% APMHR
144
What aerobic exercise intensity should "trained" clients work at?
70-85% HRR
145
Definition: Sarcopenia
muscle loss
146
At what age do females reach their peak VO2max?
12 - 15 years
147
What 3 things should you take care of on your rest days?
1. Sleep
2. Nutrition
3. Hydration
148
SRRLV for Advanced: Power
Sets: 3 - 6
Reps: 1 - 6
Rest: 2-5 mins
Load: 30 - 70%
Volume/Intensity: Low/High
149
FDI of Repetition aerobic training?
Frequency: 1 / week
Duration: 30 - 90 s
Intensity: Greater than VO2max
150
What kind of aerobic training can improve running economy AND fuel utilization?
Fartlek
151
Who is 1RM testing for?
intermediate to advanced athletes who have
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experience in the technique of the movement.
152
"I want to be able to carry my golf bag"
Strength
153
Definition: Superset
Example?
two exercise sets in a sequence that works antagonistic muscle groups
eg. bench press & seated row
154
How are strength gains affected when you combine RT with aerobic training?
Decrease or are stunted
155
Definition: Pyramid Sets
Example?
increase load and decrease reps across sets
S1: 75% @ 10 reps
S2: 80% @ 8 reps
S3: 85% @ 6 reps
156
Aerobic training moders depend on the 4 following things:
**CCEP**
1. equipment availability
2. personal preference
3. clients ability to perform the exercise
4. clients goals
157
What are the 3 critical components of program design?
1. Specificity
2. Variation
3. Progressive Overload
158
Karvonen Formula
Heart Rate Reserve
Target HR = [(Max HR - Resting HR) x %] + Resting HR
