Exercise Prescription of Resistance Training

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For novices, ____-____% of 1RM, performed ___-____ repetitions are recommended to improve muscular fitness

-60-70 -8-12

To improve muscular strength, mass, and some extent endurance, what should be done?

-8-12 reps per set at 60-80% of person's 1RM

When determining order o exercise, there should be a balance between?

-Agonist/antagonist -Left/right -Upper/lower

What are different examples of Super sets?

-Bench press/Bent over row -Shoulder press/lat pulldown -Leg extension/leg curl

What are examples of Single-joint exercises?

-Biceps curls -Triceps extensions -Leg extensions -Hamstring curls

What are examples of Multi-joint or Compound exercises?

-Chest press -Shoulder press -Pulldowns -Rows -Leg press -Squat -Deadlift

What are some theories for DOMS?

-Connective tissue damage -Skeletal muscle damage -Armstrong's model

Proper techniques employ?

-Correct form -Controlled movement -Full ROM -Concentric and eccentric muscle actions

What are the disadvantages of Isokinetic Training?

-Costly isokinetic dynamometers -Little hypertrophy

How can exercises be varied to be different such as a Pyramid Scheme?

-Different exercises each set per muscle group -Compound sets -Supersets

_____________ should occur during the _______________ phase, and _______________ should occur during the ______________ phase

-Exhalation, concentric -Inhalation, eccentric

What are different types of resistance equipment that may be utilized?

-Free weights -Machines -Resistance bands -TRX -Medicine balls

Strength focuses on _______ ____________ and ______ ________________

-High intensity -Low repetitions

If the objective is to improve muscular endurance rather than strength and mass, what may be changed?

-Higher number of repetitions, perhaps 15-25 per set -Shorter rest intervals -Fewer sets, like 1-2 per muscle group

What are the steps for developing a Resistance Training Program?

-Identify goal -Determine program type -Identify muscle weaknesses -Select appropriate exercises -Order exercises -Use goals to determine sets, reps, and load -Set guidelines for progressive overload

What are the results of bone morphology due to resistance training?

-Increased BMD -Decreased risk of osteoporosis -Achieve highest possible peak bone mass

What neural adaptations take place due to Resistance Training?

-Increased activation and recruitment of motor units -Decreased cortical inhibition

Muscle hypertrophy is due to?

-Increased contractile proteins -Number and size of myofibrils -Increased protein synthesis -Increased myogenic satellite cell proliferation

When dealing with the adaptations in motor units due to resistance training, what specifically increases to make this adaptation possible?

-Increased neurotransmitters -Increased postsynaptic receptors

What are advantages of Isokinetic Training?

-Increases strength, power, endurance -Accommodating resistance -Controlled speed -Minimal soreness

_____________ is inversely related to ______________

-Intensity -Repetitions

Endurance focuses on ______ ______________ and ______ _________________

-Low intensity -High reps

____________ _____________ should be used for previously untrained individuals for the first ___-____ weeks

-Machine exercises -4-6

How can Isotonic training be accomplished?

-Machines -Free weights -Body weight

What is the purpose of Functional Training Programs?

-Makes ADLs easier, safer and more efficient -Improved sport performance

What is the goal of Periodization?

-Maximize response of neuromuscular system -Minimize overtraining and injury

What are the advantages of Isometric (Static) Training?

-Minimal or no equipment -Can be performed anywhere -Can exercise while immobilized

_________-_________ ________________ affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for ______ ___________

-Multi-joint -All adults

Resistance training should focus on?

-Multi-joint or compound exercises -Single-joint exercises targeting major muscle groups -Exercises that affect core muscles

How is the Principle of Specificity applied to Resistance Training Programs?

-Muscle group -Type of muscle action -Training intensity

What compounds see increased activity due to resistance training? Decreased activity?

-Myosin ATPase and creatine phosphokinase have minor increases -Hexokinase, myofibrillar ATPase and citrate synthase have decreases

Optimal sets for muscular strength for novices and intermediate as well as advanced lifters are?

-Novice and intermediate: 3-4 sets per muscle group -Advanced: 8 sets per muscle group

What are the best ways to prevent and treatment of muscle soreness?

-Nutritional -Pharmacological -Manual (massage) -Neuromuscular -Whole-body vibration -Pre-exercise eccentric muscle action -Cold water immersion

What are the different ways to quantify intensity?

-Percentage of 1-RM -Repetition maximum -Omni-resistance RPE

What are different things to incorporate in the improvement or maintenance phase of a Resistance Training program?

-Perform core exercises on unstable surfaces -Whole-body vibration training -Kettlebell exercises -High-intensity or extreme conditioning for variety

Each set should be performed with?

-Proper form -To the point of muscle fatigue but not failure

For those who are older or very deconditioned, resistance training programs should have more ____________ at a _______ ________ to ________ intensity of 40-50% of 1-RM or RPE of 5-6 assuming the individual has the capacity to perform proper lifting technique

-Repetitions -Very light, light

_______________ _______________ is more beneficial for bone health than __________-_______________ ______________ _____________

-Resistance training -Weight-bearing aerobic activities

_________ _____ per exercise will significantly improve muscular strength, particularly among ____________

-Single sets -Novices

What are the four types of exercises used within Functional Training Programs?

-Spinal stabilization -Proprioception and balance -Resistance -Flexibility

What are the components of Muscular Fitness?

-Strength -Hypertrophy -Power -Endurance

What are the disadvantages of Isometric Training?

-Strength gains limited to joint angle trained -Little hypertrophy

What are different anabolic hormones that aid in Hypertrophy?

-Testosterone -GH -IGF

How is the Progression Principle applied to Resistance Training Programs?

-Volume -Gradual increase -Intensity -Alter speeds -Vary rest

How can stimulus be manipulated through Periodization?

-Volume -Intensity -Type of action -Frequency

What are different unstable surfaces that can be used for resistance exercise?

-Wobble cushions -BOSU -Stability ball

How long should rest be when Hypertrophy is the goal?

1-3 mins, or 2-3 for beginner

What is a Microcycle?

1-4 weeks

What are the protein needs for someone trying to gain mass?

1.6-1.8 g/kg vs. the typical 0.8g/kg

For novice trainers, each major muscle group should be trained at least _______ days per week

2 days

What is a generally accepted frequency for the general population?

2-3 days per week, nonconsecutive

What is a Mesocycle?

3-4 months

How long should rest be when Muscular Strength/Power is the goal?

3-5 mins

What is a generally accepted frequency for Advanced lifters?

4-6 days per week

How long should rest periods be when separating the exercise training sessions for the same muscle group?

48 hours

What are the intensity recommendations for a Novice?

60-70% of 1RM

What are the Intensity Recommendations for an Intermediate lifter?

70-80% of 1RM

What are the Intensity Recommendations for an Advanced Lifter?

80-100% of 1RM

What is a Macrocycle?

9-12 months

How is Overload Principle applied to Resistance Training programs?

AT LEAST 60% of 1RM or more to push client barring that they can tolerate it

What is Core Stability?

Ability to maintain ideal alignment of the neck-spine-scapulae-pelvis

What are Super sets?

Agonist and antagonist back-to-back without rest

What is Hypertrophy?

An increase in the size of a muscle

The core refers to?

Any muscle attached to the spinal column or pelvis

For untrained individuals, resistance training programs should start with?

Basic design to establish foundational strength for 4-6 weeks

Technique is an emphasis for?

Beginners

What is Tabata?

Breaks a workout down into clearly defined intervals, typically 20 seconds of maximal exercise followed by 10 seconds of rest

Resistance training is known to increase _____________________

Catecholamines

What is Circuit Resistance Training?

Combination of strength, muscular endurance, and cardio -Typically done in 10-15 stations that may be repeated -Roughly 30 seconds per station, with 15-20 seconds of rest between stations

As muscles adapt, how should the program be adjusted?

Continue overload for further progression, which will increase strength and mass by increasing resistance, number of sets, or frequency of training

What two supplements may be used to increase lean mass?

Creatine and HMB

Eccentric training leads to an increased risk for?

DOMS

What is Reverse Linear Periodization?

Decrease intensity as volume increases

What is DOMS?

Delayed onset muscle soreness which last 24-48 hours after exercise and is typically worse after 48 hours and is due to eccentric muscle contraction

Isotonic training is done by performing ______________ and _______________ movements

Eccentric/concentric

Training core stability and using unstable surfaces develops muscular ____________ more than strength or power

Endurance

Avoiding the Valsalva maneuver results in avoiding?

Excessive elevation of BP

Variation increases _____________ _____________

Exercise adherence

True or False: One single theory or mechanism explains DOMS

False

True or False: Older adults cannot gain muscle mass

False, it just takes time

Aged individuals can safely perform ______-___________ muscular contractions, or repetitions that optimally develop muscular power

Fast-velocity

Power is the product of?

Force and velocity

_______ sets per muscle group is more effective than _______ sets

Four, two

For experienced exercisers, ______________ is secondary to training _____________

Frequency, volume

Progressive overload is?

Gradual increase of stress placed on body

Using strength and endurance for general training, what is the focus?

Health/fitness outcome for young and middle-aged adults

Creatine is known to improve?

High intensity efforts typically less than 30 seconds

Eccentric training trains with __________ _________ and _____________

Higher forces, velocities

What are examples of Isometric Training?

Holding a contraction without any movement, such as a plank or wall sit

Point of failure induces the likelihood of?

Injury and debilitating residual muscle soreness

For experienced exercisers, a wide range of ________________ and ______________ are effective dependent upon the specific muscular fitness goals

Intensities, repetitions

Acute muscle sorenessis due to?

Ischemia and accumulation of metabolic waste

What is another term for Dynamic Constant External Resistance Training?

Isotonic

When discussing order of exercises, ________ muscles should come before ___________

Large, smaller

Isotonic training is especially good for ______________ ______________ _________

Larger muscle groups

How long should rest be when Muscular Endurance is the goal?

Less than 1 min

What are the Intensity Recommendations for Muscular Endurance?

Less than 50% of 1RM

Whey protein richest source of BCAAs?

Leucine

Resistance training is know to improve the size and strength of _______________ and ______________

Ligaments, tendons

What is Strength?

Maximal amount of force that can be generated during a specific movement

Relative increases in fiber size are similar for _____ and ________, when the training stimulus is the same

Men, women

What is Hydroxy Methylbutyrate (HMB)?

Metabolite of leucine

What is Undulating Periodization?

Microcycle is shorter, stimulus changes frequently

What are Compound Sets?

Movements that involve multiple joints and work multiple muscles or muscle groups simultaneously

What components of Muscular Fitness are the foundation of general training?

Muscular Strength and Endurance

_____________ ____________ declines rapidly with age

Muscular fitness

Older and very deconditioned individuals are susceptible to?

Musculotendinous injury

__________ ____________ are significant in age-related strength loss

Neural factors

What population may benefit from Power training?

Older adults

Single-joint and core exercises may also be included in a resistance training program, typically after?

Performing multi-joint exercises for that particular muscle group

Insufficient __________ has been associated with a greater risk for accidental falls among older adults

Power

Muscular ___________ should be equally emphasized

Power

Eccentric training may __________ training time

Reduce

Improvements seen in bone morphology are ______-____________

Site-specific

What does Periodization do?

Systematically varies intensity and volume

What is Local Muscular Endurance?

The ability of muscle groups involved in a movement to sustain exercise

What is Power?

The rate of performing work

Single sets are acceptable initially for the first _____ months

Two


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