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Exercise Testing and Prescription > Week 8 > Flashcards

Week 8 Flashcards

1
Q

What to consider with resistance training prescription

A
  • Why is client exercising
  • what are the client’s goals
  • how much time do they have available
  • time availability as well as access to equipment
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2
Q

FITT for resistance training

A

Frequency: sessions/week
Intensity: %1-RM, RM, sets and reps
Time: Overall duration
Type: specific exercises; equipment
Training volume: wt lifted x reps x sets (5-10%)

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3
Q

General intensity classifications for resistance activities

A
  • Very light effort: <30
  • Light effort: 30-49
  • Moderate effort: 50-69
  • Hard effort: 70-84
  • Very hard effort: >84
  • Maximal effort: 100
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4
Q

Typical RT variables for intermediate strength focused training

A
  • 2-3x per week (full or half body)
  • 80-100%
  • 1-8 reps
  • 2-3 min rest
  • 3-6 sets
  • slow controlled tempo
  • <10 second set duration
  • method of progression: load
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5
Q

Typical RT variables for intermediate hypertrophy focused training

A
  • 3-6x per week (full or half body)
  • 70-85%
  • 6-12 reps
  • 1-2 minutes rest
  • 2-5 sets
  • slow-moderate tempo
  • 10-30 second set duration
  • method of progression: reps than load
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6
Q

Typical RT variables for intermediate endurance focused training

A
  • 2-3x per week (full or half body)
  • 50-75%
  • > 12-15, 15-25 reps
  • 0-1 minutes rest
  • 2-3 sets
  • slow <10-15, moderate-fast >15 reps tempo
  • 30-60+ second set duration
  • method of progression: reps or sets
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7
Q

Benefits of resistance training

A
  • Improved MSK fitness
  • Improved bone health
  • Improved cardiovascular fitness
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8
Q

Study assessing low rep/high weight vs high rep/low weight

A

Methods:
- Quad resistance exercise for 10 weeks
- 1 group: high reps, 30% of 1RM
- Other group: low reps, 80% of 1RM
Results:
- No differences in muscle hypertrophy
- lower repetition group had a larger increase in isokinetic strength
- isometric no difference
- Practice produced neural adaptations
Follow-up
- Group 1: 20-25 reps at 30-50% of 1RM
- Group 2: 8-12 reps at 5-90% of 1RM
- Both groups periodically 1RM tested
- Results: no difference in hypertrophy or strength gains

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9
Q

Frequency RT

A
  • 48 hours rest between muscle groups
  • target different muscle groups on consecutive days
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10
Q

Sets RT

A
  • 1 set may achieve similar strength benefits as 3 sets in novice lifters
  • Health benefits are achieved with 1-2 sets
  • Advanced lifters may perform multiple sets
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11
Q

Guidelines for rest between sets

A
  • Multi-joint exercise with heavy loads and using a large muscle mass 2-3 min
  • Smaller muscle mass 1-2 min
  • Muscle endurance 1-2 min
  • Power 4-5 min
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12
Q

Progressions in RT

A
  • Made every 1-2 weeks (2-4 in older adults)
  • Increase 5% in training load
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13
Q

Exercise order RT

A
  • At least 1 exercise per major muscle group
  • Usually recommended large muscle groups or multi-joint exercises 1st
  • Alternate upper/lower or agonist/antagonist to maximize recovery
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14
Q

Warm up and cool down for RT

A
  • Light aerobic exercise for a minimum of 5 min
  • Perform a warm-up set (light load, high reps
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15
Q

Tempo recommendations

A

1 concentric
2 eccentric

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16
Q

Possible equipment for RT

A
  • Machines
  • Free weights
    -tubing
  • Body weight
  • soup cans/household objects
17
Q

Conditioning methods

A
  • Simple or straight sets
  • Pyramids
  • Supersets
  • plyometric training
  • circuits
18
Q

Pyramids

A

Traditional:
- Start higher reps low weight and work up
- 75% 8-10 to 100% 1 rep
- New people
Reverse:
- Start at 100% 1 rep and work to 75% 8-10 reps

19
Q

Circuit training

A
  • Can improve strength, endurance and aerobic fitness
  • 2-3 sets of 10-15 stations
  • passive or active rest between exercises
  • Pro: easy to set up and don’t get board
  • Cons: if not right weight, timing is off (40-55%)
20
Q

New exerciser with poor MSK fitness

A

Intensity: lower: 50-60%, upper 30-40%
Frequency/volume: 1 set, 10-15 reps, 1-2 days

21
Q

New exerciser with fair to good MSK fitness

A
  • Intensity: 50-70% 1-RM
  • Frequency/volume: 1 set, 8-12 reps, 2 days/week
22
Q

Regular exerciser with good, v.good or excellent MSK fitness

A
  • Intensity: 70-80% 1RM
  • Frequency/volume: 2-3 sets, 8-12 reps, 2-3 days/week
23
Q

General recommendations for progression

A
  • increase one fit variable by about 5-10% per week
  • Improve capacity/endurance first especially if deconditioned, then focus on intensity
  • Include time block for reassessment in plan
24
Q

Adaptations to FITT prescription for over 60/ more frail

A
  • 1 set of 10-15 reps
  • progressions every 2-4 weeks
25
Q

Adaptations to FITT for deconditioned person

A
  • 30-40% 1 RM upper body
  • 50-60% 1-RM for lower body
26
Q

Forms of balance training

A
  • Non Resistance balance training
  • Resistance based balance training
27
Q

Non resistance balance training

A
  • Safe but challenging simple stationary positions and movement on a stable surface
  • Two legs to one
  • Vary planes
  • Include sensory challenges
  • add limb movement with stationary positions
  • progress to body weight transference
  • unstable surfaces, balance pads, discs, wobble boards
  • add height dimension
28
Q

Resistance Based balance training

A
  • Incorporate challenging closed kinetic chain movements such as lunges, step -up, split stance positions that mimic weight transference situations
  • Consider unilateral resistance exercises ex. single arm shoulder press alters the load of the base of support and requires spinal stability to perform the movement
  • Consider unstable environments such as exercise balls or other balance apparatus to challenge the trunk and core with more traditional resistance movements
29
Q

FITT for balance and stability

A
  • 2-3/week
  • 10-15 minutes
  • place in warm up, cool down or resistance training
  • Should involve high activation of the trunk and low resistance load
  • For more active person, consider higher intensity lifts and a relatively stable surface

Exercise Testing and Prescription (10 decks)

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