Test #2 Flashcards
“I want to be more sculpted”
Hypertrophy
APMHR + Formula
Age Predicted Maximum Heart Rate
220-age
What is the Work:Rest ratio for Interval aerobic training?
1:1
What part of the body should be in line with the axis of rotation on the Leg Extension Machine?
Knees
True or False: The human body reacts rapidly to stress.
True.
SSRLV for Beginners: Hypertrophy
Sets: 1-3
Reps: 8-12
Rest: 30 - 90s
Load: 67-80%
Volume/Intensity: Moderate/Moderate
True or False: Leg Curl top arm pad should be brought down on knees
False. Never on knees. On thighs.
How long is considered ADVANCED for RT?
1 - >2 years
How much time should you wait before training the same muscle group?
24-72 hours
What 5 questions should you ask your client to establish their training status and experience?
- 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?
How long is considered INTERMEDIATE for RT?
8 months to a year.
What are Type A aerobic activities?
require minimal skill or physical fitness
eg. walking, aquafit classes, cycling
What should beginner’s goals be?
Endurance or Hypertrophy
RPE
Rate of Perceived Exertion
Recommended Frequency: Beginner, Intermediate, Advanced
- 2-3 Days
- 3 if total body, 4 if split
- 4-6 days
Definition: Repetition Volume
total # reps in a training session
Definition: Compound Set
Example?
2 exercise sets in a sequence that work the same muscle group
eg. bench press & chest fly
How many columns in the training status chart must a client answer yes to, in order to be classified at that training level?
3
What fiber type transition does RT facilitate?
Type IIx to Type IIa
How much % should the frequency, intensity or duration increase for aerobic training per week?
no more than 10%
What is a rapid increase in strength gains due to in the first 8 - 10 weeks?
neural adaptations
What is the “total amount of weight lifted in a training session”?
Volume
If a client wants to improve strength and power, should they train strength and power every day?
No.
SRRLV for Intermediate: Power
Sets: 1-3
Reps: 3-6
Rest: 2 - 5 mins
Load: 30-60%
Volume/Intensity: Low/High
What are the 3 objective ways to measure exercise intensity?
- Age Predicted Maximum Heart Rate (APMHR)
- Karvonen Formula using HRR
- Metabolic equivalents (METS)
What type of training is important in untrained individuals?
- learning proper technique
- building conditioning base
What are the 3 objective ways to measure exercise intensity?
- Age Predicted Maximum Heart Rate (APMHR)
- Karvonen Formula [heart rate reserve] (HRR)
- Metabolic Equivalents (METS)
What are the factors involved in individual levels of adaptation?
GP POINT
- Genetics
- Training Status
- Injury History
- Psychological Makeup
- Occupation
- Nutritional Intake
- Program
SSRLV for Intermediate: Strength
Sets: ≥3
Reps: ≤6
Rest: 2 - 5 mins
Load: ≥80%
Volume: Low/High
Where should the foot pad sit on the leg curl machine?
Achiles, not on shoe
FDI of Fartlek aerobic training?
Frequency: 1 / week
Duration: 20 - 60 mins
Intensity: varies between LSD and pace/tempo intensitities
What is the one subjective way to measure exercise intensity?
Rate of Perceived Exertion (RPE)
Does the RT status chart apply to every client?
No.
What intensity of RT is considered INTERMEDIATE?
Medium - High
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.
What frequency of RT is considered BEGINNER?
0-3 / week
Are there stronger endocrine responses in older or younger individuals?
younger
Which of the following can increase load more often?
Core (multijoint) or Assistance (single joint)
Core
What is load commonly described as?
a percent of your 1RM
Factors to consider when prescribing FREQUENCY?
TNS SWFT
- Types of exercises
- # of muscle groups used
- Structure of program (volume & intensity)
- Training Status / Fitness Level
- Work Schedule
- Family Obligations
- Stressors (work, academic, social, life demands)
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
True or False: One set is sufficient for beginners until client is able to perform more
True
What 4 things are involved in the initial consultation?
- Client’s goals
- Exercise Experience
- Current Health Status
- Medical History
How often should beginners engage in aerobic training?
2 - 3 / week
Definition: Detraining
client reduces the training duration or intensity or stops training alltogether due to a break in the training program, injury or illness
SSRLV for Beginners: Power
N/A
Definition: Repetition Maximum
most weight lifted for a specified number of repetitions
Definition: Tapering
systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention
SSRLV for Beginners: Endurance
Sets: 1-3
Reps: 10-15
Rest: < 30s
Load: ≥65%
Volume/Intensity: Moderate/Low
What are Type B aerobic activities?
vigorous-intensity exercises that require minimal skill but average physical fitness
eg. jogging, step aerobics, spinning
What do you multiply METS by to get predicted VO2max?
3.5
Where should the pads be on the Leg Extension Machine?
Just above ankles
What anatomically increases with RT?
- Contractile proteins
- Force production
True or False: Upper arm pad needs to be brought down for leg extension?
False
What type of fibers are mostly increasing in size during hypertrophy?
type II
What is the production of new capillaries called?
Angiogenesis
Factors to consider when prescribing exercise order.
- Goals of the client
- Fatigue generating potential of the exercise
- Type of exercise (core or assistance)
What kind of aerobic training will increase lactate threshold and improve running economy?
pace/tempo
Definition: Lactate Threshold
exercise intensity at which blood lactate begins an abrupt increase above baseline concentration
What is the APMHR formula?
APMHR = 220 - age
SRRLV for Advanced: Strength
Sets: ≥ 3
Reps: ≤ 6
Rest: 2-5 mins
Load: ≥ 85%
Volume/Intensity: Low/High
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
“I need to improve my speed & agility”
Power
What aerobic exercise intensity should “apparently healthy adults” work at?
50-85% of HRR
70-85% of APMHR
What % of maximal capacity should steady state be at?
60 - 70%
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
What anatomically increases when you do endurance training?
- Mitochondria
- Capillaries
- Aerobic Enzymes
- Myoglobin
What is 1 met?
the amount of oxygen required by the body to function at rest
How long is considered BEGINNER level for RT?
0-6 months
DeDef
What is the objective of “tapering”?
attain the peak performance at the time of competition
What is critical if you want subsequent adaptations to take place?
Variation
Definition: 1RM
1 Repetition Maxium
Greatest amount of weight that can be lifted with proper technique for only one repetition
Definition: 1 MET
amount of oxygen required by the body to function at REST
What is volume?
Reps x Sets x Resistance
What do you need to figure out, if you want to accurately use METS to prescribe exercise intensity?
Client’s VO2max
What handles should you hold on the Leg Extension Machine?
Lower handles
What are strength gains due to at 10+ weeks?
cellular adaptations
SRRLV for Advanced: Endurance
Sets: ≥ 3
Reps: 10 - 25
Rest: ≤ 30s
Load: 75%
Volume/Intensity: Moderate/Low
Arrange the proper order? Assistance, Power, Core exercises.
- Power
- Core
- Assistance
Factors to consider when prescribing EXERCISE SELECTION?
TEES
- Equipment Available
- Time Available
- Client’s experience to do exercise properly
- Specific body parts to be trained
“I want to improve my stamina”
Endurance
What kind of aerobic training will lead to an eventual shift in type IIx fibers to type I fibers?
LSD or Long, slow distance
SRRLV for Advanced: Hypertrophy
Sets: ≥ 3
Reps: 6 - 12
Rest: 30 - 90s
Load: 67 - 85%
Volume/Intensity: Moderate/Moderate
True or False? You can get good at aerobic performance and HIIT at the same time.
False
True or False: The foot pad on the leg extension machine should be on the shoe.
False
FDI for Interval aerobic training?
Frequency: 1 - 2 / week
Duration: 3 - 5 mins
Intensity: Close to VO2max
What intensity of RT is considered BEGINNER?
Low to Medium
What are Type C activities?
endurance activities that require both skill and average fitness levels
eg. swimming, skating, cross country skiing
What is the Work:Rest ratio for Repetition aerobic training?
1:5
Definition: Load
the amount of weight assigned to an exercise set
Should you exhale on the upward or downward phase of the leg extension machine?
upward
“I want my arms to be bigger”
Hypertrophy
What % of maximal capacity should HIIT be at?
90 - 100%
At how many reps does the 1RM table start to lose accuracy?
≥10
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
What intensity of RT is considered ADVANCED?
High to Very High
SRRLV for Beginners: Strength
Sets: 1-3
Reps: ≤6
Rest: 2 - 5 mins
Load: ≥70%
Volume: Low/High
How long is the initial conditioning stage?
1-6 weeks
True or False: Glycogen levels increase during high intensity RT
False
SRRLV for Intermediate: Endurance
Sets: ≥3
Reps: 10-15
Rest: < 30s
Load: 70%
Volume/Intensity: Moderate/Low
Common Errors: Leg Extension Machine
?
What frequency of RT is considered ADVANCED?
4 - >5 / week
FDI of Long, Slow Distance (LSD)
Frequency: 1 - 2 / week
Duration: 30 - 120 mins (race or longer)
Intensity: 70% of VO2max
Examples of things that require 1 MET
LLLT
- Lying or sitting quietly
- Lying in bed
- Listening to music
- Watching TV
What frequency of RT is considered INTERMEDIATE?
3-4 / week
“I want to change my body shape”
Hypertrophy
Definition: Intermittent pace/tempo training
series of shorter intervals with brief recovery periods
Repetetive grooving of a specific movement pattern will provided adaptations to what?
Neuromuscular adaptation
What affects volume the most?
Sets
Definition: Drop Set
3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set
What are some reasons to include variation in your client’s program?
- Lower risk of overtraining
- Lower risk of injuries
- Reduce boredome
- Maintain training intensity
- Stimulate muscle groups in different ways
- Keep improvement happening
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
True or False: Load is often characterized as the most critical aspect of a resistance training program
True
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)
True or False: RT increases bone mineral density?
true
Definition: Steady pace/tempo training
20 - 30 mins of continuous training at the lactate threshold
1 MET =
3.5 mL O2/kg/min
What is one subjective way of measuring exercise intensity?
RPE
What is the Karvonen Formula?
Target HR = [(Max HR - Resting HR) x %] + Resting HR
Definition: Set
a group of repetitions sequentially performed before the athlete stops to rest
Definition: Load Volume
total amount of weight lifted in session
How much does genetics influence endurance training?
20 - 30%
True or False: Largest rates of strength improvement occur in trained individuals.
False
How long is the improvement stage?
4-8 months
Definition: circuit training
combines resistance training with aerobic training
At what age do males reach their peak VO2max?
17 - 21 years
True or False: Advanced resistance trainers may perform multiple sessions in one day
True
True or False: RT reduces cardiovascular endurance
false
What are the 4 principles of program design? Explain them.
- Specificity - training adaptations should be specific to the stimulus applied
- Overload - gradual increase in stress placed on human body during training
- Variation - alterations in one or more program variables over time to keep stimulus optimal
- Progression - altering training stress as client adapts
What do you need to get from the client in order to accurately determine exercise intensity using METS?
VO2max
SRRLV for Intermediate: Hypertrophy
Sets: ≥3
Reps: 6-12
Rest: 30 - 90s
Load: 67-85%
Volume/Intensity: Moderate/Moderate
“I want to jump higher”
Power
What type of variation is most effective for long term progression?
Systematic variation of volume and intensity
How often should advanced clients engage in aerobic training?
6 / week
What can you do on active recovery days?
- Low intensity cardiovascular activity
- Self myofascial release
- Yoga
How often should intermediate clients engage in aerobic training?
4 - 5 / week
What kind of aerobic training enhances the body’s ability to clear lactate?
LSD or Long, slow distance
How is energy mostly produced when bodybuilding?
Glycolysis
What will exert a large impact on the number of reps performed and types of phsyiological and performance adaptations stimulated
Load
Primary Muscles: Leg Extension Machine
Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
What aerobic exercise intensity should “untrained/beginner” clients work at?
70-80% APMHR
What aerobic exercise intensity should “trained” clients work at?
70-85% HRR
Definition: Sarcopenia
muscle loss
At what age do females reach their peak VO2max?
12 - 15 years
What 3 things should you take care of on your rest days?
- Sleep
- Nutrition
- Hydration
SRRLV for Advanced: Power
Sets: 3 - 6
Reps: 1 - 6
Rest: 2-5 mins
Load: 30 - 70%
Volume/Intensity: Low/High
FDI of Repetition aerobic training?
Frequency: 1 / week
Duration: 30 - 90 s
Intensity: Greater than VO2max
What kind of aerobic training can improve running economy AND fuel utilization?
Fartlek
Who is 1RM testing for?
intermediate to advanced athletes who have
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experience in the technique of the movement.
“I want to be able to carry my golf bag”
Strength
Definition: Superset
Example?
two exercise sets in a sequence that works antagonistic muscle groups
eg. bench press & seated row
How are strength gains affected when you combine RT with aerobic training?
Decrease or are stunted
Definition: Pyramid Sets
Example?
increase load and decrease reps across sets
S1: 75% @ 10 reps
S2: 80% @ 8 reps
S3: 85% @ 6 reps
Aerobic training moders depend on the 4 following things:
CCEP
- equipment availability
- personal preference
- clients ability to perform the exercise
- clients goals
What are the 3 critical components of program design?
- Specificity
- Variation
- Progressive Overload
Karvonen Formula
Heart Rate Reserve
Target HR = [(Max HR - Resting HR) x %] + Resting HR