WEEK 6 - resistance exercise prescription Flashcards
“strength strongly related to health” is defined but what term ?
muscle function
what are the four training outcomes (our clients gals will generally be entered around the following :)?
- health
- fitness
- performance
- aesthetics
define “health” :
e.g. : increase energy, vigour, mental health, manage or prevent chronic disease
define “fitness” :
eg. : improve feelings of strength, endurance, keeping up with kids/grandkids
define “performance” :
eg : athletic competition, occupation
define “aesthetics” :
eg. build muscle and decrease body fat
what does muscle growth stimuli responds in response to ?
overload
what additional three ways do muscle growth stimuli :
- metabolite accumulation
- mechanical forces
- immune signalizing (inflammation)
define metabolite accumulation ?
the saturation of metabolic by-products in the muscles which hamper the muscle’s ability to perform, eventually leading to fatigue
what is metabolic overload ?
is when the muscles cannot keep up with the rate of energy consumption
what is mechanical forces ?
enhanced protein synthesis and fiber hypertrophy are elicited in skeletal muscle, whereas a lack of mechanical stimuli due to inactivity/mechanical unloading leads to reduced muscle protein synthesis and fiber atrophy
what is immune signalling (inflammation) :
triggered when innate immune cells detect infection or tissue injury
what does “FITT” stand for ?
frequency, intensity, type and time
what is volume ?
combination of load, reps sets, and internet rests
what is repetition range ?
number of repetitions to reach failure
what is intensity (%-1RM) for strength ?
80 - 100
what is intensity (%-1RM) for endurance ?
50 - 75
what is intensity (%-1RM) for hypertrophy ?
70 - 85
what is reps for strength ?
1 - 8
what is reps for hypertrophy ?
6 -12
what is reps for endurance ?
> 12
what is sets for strength ?
3 - 6
what is sets for hypertrophy ?
2 - 5
what is sets for endurance ?
2 - 3
what is rests for strength ?
2 - 3 min
what is rests for hypertrophy ?
2 - 5 mins
what is rests for endurance ?
30s - 1 min
what is progression for strength ?
load
what is progression for hypertrophy ?
reps-load
what is progression for endurance ?
load/sets
how often should major muscle groups be trained ?
major muscle groups should be trained at least 2 times per week
how often should full-body routines be done ?
general workout 1-3 sessions per week
what are split workouts ?
focus on different muscle groups to enable greater overall frequency
what are some examples of split workouts ?
- upper/lower
- push/pull
- chest/back/legs
how many hours do they recommend between sessions targeting same muscle groups ?
recommend 48 hours between sessions targeting same muscle groups
what are simple/straight sets ?
These are basic sets where each element is distinct and there’s a clear order or sequence. For example, {1, 2, 3, 4, 5} is a simple set of consecutive numbers.
what are supersets ?
contain all the elements of another set, plus possibly additional elements. Formally, if set A is a superset of set B, then every element of B is also an element of A, and A may contain additional elements not in B. For example, if A = {1, 2, 3, 4, 5} and B = {1, 2}, then A is a superset of B.
what are pyramids sets ?
Imagine a pyramid with the largest set at the base, gradually narrowing down to smaller sets at the top.
what are circuits sets ?
implies a closed loop or path, suggesting some sort of cyclical or interconnected nature among the sets
what are the two types of exercise types ?
compound (multi-joint) and isolation (single-joint)
define compound (multi-joint) :
involves more than one major group
define isolation (single-joint) :
involves only one major muscle group
what is the training order in the “type”” portion of the FITT principal :
- multi-joint before single-joint
- large before small
- fast before slow
- high-intensity before low-intensity
- alternate muscle groups
what goes first; single or multi joint ?
multi before single joint
what goes first; small or large ?
large before small
what goes first; fast or slow ?
fast before slow
