Brainscape's Knowledge GenomeTM

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


See full index

Fitness Assessment & Strength Training 2992 > WEEK 6 - resistance exercise prescription > Flashcards

WEEK 6 - resistance exercise prescription Flashcards

1
Q

“strength strongly related to health” is defined but what term ?

A

muscle function

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

what are the four training outcomes (our clients gals will generally be entered around the following :)?

A
  • health
  • fitness
  • performance
  • aesthetics
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

define “health” :

A

e.g. : increase energy, vigour, mental health, manage or prevent chronic disease

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

define “fitness” :

A

eg. : improve feelings of strength, endurance, keeping up with kids/grandkids

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

define “performance” :

A

eg : athletic competition, occupation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

define “aesthetics” :

A

eg. build muscle and decrease body fat

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

what does muscle growth stimuli responds in response to ?

A

overload

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

what additional three ways do muscle growth stimuli :

A
  • metabolite accumulation
  • mechanical forces
  • immune signalizing (inflammation)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

define metabolite accumulation ?

A

the saturation of metabolic by-products in the muscles which hamper the muscle’s ability to perform, eventually leading to fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what is metabolic overload ?

A

is when the muscles cannot keep up with the rate of energy consumption

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

what is mechanical forces ?

A

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

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

what is immune signalling (inflammation) :

A

triggered when innate immune cells detect infection or tissue injury

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

what does “FITT” stand for ?

A

frequency, intensity, type and time

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

what is volume ?

A

combination of load, reps sets, and internet rests

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

what is repetition range ?

A

number of repetitions to reach failure

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

what is intensity (%-1RM) for strength ?

A

80 - 100

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

what is intensity (%-1RM) for endurance ?

A

50 - 75

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

what is intensity (%-1RM) for hypertrophy ?

A

70 - 85

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

what is reps for strength ?

A

1 - 8

20
Q

what is reps for hypertrophy ?

A

6 -12

21
Q

what is reps for endurance ?

A

> 12

22
Q

what is sets for strength ?

A

3 - 6

23
Q

what is sets for hypertrophy ?

A

2 - 5

24
Q

what is sets for endurance ?

A

2 - 3

25
Q

what is rests for strength ?

A

2 - 3 min

26
Q

what is rests for hypertrophy ?

A

2 - 5 mins

27
Q

what is rests for endurance ?

A

30s - 1 min

28
Q

what is progression for strength ?

A

load

29
Q

what is progression for hypertrophy ?

A

reps-load

30
Q

what is progression for endurance ?

A

load/sets

31
Q

how often should major muscle groups be trained ?

A

major muscle groups should be trained at least 2 times per week

32
Q

how often should full-body routines be done ?

A

general workout 1-3 sessions per week

33
Q

what are split workouts ?

A

focus on different muscle groups to enable greater overall frequency

34
Q

what are some examples of split workouts ?

A
  • upper/lower
  • push/pull
  • chest/back/legs
35
Q

how many hours do they recommend between sessions targeting same muscle groups ?

A

recommend 48 hours between sessions targeting same muscle groups

36
Q

what are simple/straight sets ?

A

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.

37
Q

what are supersets ?

A

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.

38
Q

what are pyramids sets ?

A

Imagine a pyramid with the largest set at the base, gradually narrowing down to smaller sets at the top.

39
Q

what are circuits sets ?

A

implies a closed loop or path, suggesting some sort of cyclical or interconnected nature among the sets

40
Q

what are the two types of exercise types ?

A

compound (multi-joint) and isolation (single-joint)

41
Q

define compound (multi-joint) :

A

involves more than one major group

42
Q

define isolation (single-joint) :

A

involves only one major muscle group

43
Q

what is the training order in the “type”” portion of the FITT principal :

A
  • multi-joint before single-joint
  • large before small
  • fast before slow
  • high-intensity before low-intensity
  • alternate muscle groups
44
Q

what goes first; single or multi joint ?

A

multi before single joint

45
Q

what goes first; small or large ?

A

large before small

46
Q

what goes first; fast or slow ?

A

fast before slow

Fitness Assessment & Strength Training 2992 (12 decks)

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