RT Exam 1
What are the 7 program design variables?
1. Needs analysis 2. Exercise selection 3. Training frequency 4. Exercise order 5. Training load and repetitions 6. Volume 7. Rest periods
How many repetitions are performed for endurance training?
12 or more
What is the training age of a beginner
2 months
How many sets are recommended for endurance training?
2-3
How long should the rest period be for strength training?
2-5 minutes
How many sets are recommended for strength training?
2-6
What is the training age of an intermediate
2-6 months
How many resistance training sessions are typically recommended?
3
How many sets are recommended for hypertrophy training?
3-6
How long should the rest period be for hypertrophy training?
30 seconds - 1.5 minutes
How long should the rest be rood be for endurance training?
30 seconds or less
How many repetitions are performed for hypertrophy training?
5-12
How many repetitions are performed for strength training?
6 or less
What percent of 1RM is recommended for endurance training?
67 or less
What percent of 1RM is recommended for hypertrophy training?
67-85
What percent of 1RM is recommended for strength training?
85 or more
What does the A in RAMP stand for?
Activate
Injury analysis
Common sites for joint and muscle injury and causative factors
Higher volume promote what?
Further gains
load increases
Increase load as individual adapts to training stimulus
What is the goal in "Potentiate"
Increase performance
What is the goal in "Mobilize"
Increase range of motion and nervous system function
Current program
Intensity and volume
Exercise order
Large muscle groups before small, multijoint before single joint, high intensity before low intensity
What are core exercises?
Large muscle, multi-joint
What does the M in RAMP stand for?
Mobilize
Physical testing should relate to _______ and ________ analysis
Movement, physiological
Physiological Analysis
Muscular fitness or goal-oriented outcome desired
What does the P in RAMP stand for?
Potentiate
Training load
Practical measure for the quantity of work performed
What does the R in RAMP stand for?
Raise
What is the goal in "Raise"
Raise heart rate and range of motion
Rest/pause set
Repeated sets of one exercise with short pauses in between
What is the PAR-Q used for?
Screens out those who shouldn't be exercising without their doctor's consent and instructions
Superset
Set of two exercises with opposing muscles that are performed back-to-back, without any rest time between them.
What are assistance exercises?
Small muscle, single-joint
Compound set
Two different exercises for the same muscle group sequentially
Technique experience
What exercises can you perform
What is the training age of advanced
Year or more
Movement analysis
body and limb movement patterns and muscular involvement
Training age
how long a client has been exercising on a regular basis
2-for-2 rule
if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.
