375 Quiz Resistance Training Prescription

PROS

• progression

• regularity

• overload

• specificity

What are the 4 fundamental principles that determine the effectiveness of all resistance training programs

the demands placed on the body must continually and progressively be increased over time

At some point the threshold will will get higher meaning your body will have progressed close to your max

two plus two rule

• when a person can perform two additional repetitions over two consecutive workouts weight should be added to the exercise during the next session

• increase the weight 5-10 percent and decrease reps by 2-4

PROS

Progression

what is progression

what is a threshold and what does it mean for the threshold to become higher

what is the rule of progression

two to three nonconsecutive sessions per week

• this would be a break of 48-72 hours between session

you need time to properly recover

PROS

frequency

how many days should one do resistance training per week how should they be spaced - why

changing intensity, duration, or frequency  

for one to enhance muscular fitness the body must exercise at levels beyond what is normally stressed

PROS 

overload

how can overload be manipulated 

it is an evaluation of the clients needs / goals

1. movement analysis

   1. body/limb movement patterns 

2. physiological analysis

   1. strength, power, muscular endurance priorities

3. injury analysis

   1. common sites for joint and muscle injury

Specificity;

What is the purpose of a needs analysis 

what 3 things are in the needs analysis

• Dynamic constant external resistance [DCER] 

• variable resistance training

• isokinetics

• plyometrics 

List the types of resistance training [4]

• DCER

• strength of muscle at weakest point 

• variable resistance mashies can help provide a movement path that will make the exercise easier to perform

types of resistance training;

In what exercise does the weight being not change during the lifting [concentric] and lowering [eccentric] movement

• the heaviest weight that can be lifted through a ROM is limited by what

  • what way can that issue be helped with

isokinetic

it will help develop increased strength and power at different movement speeds

types of resistance training;

what type of exercise is a dynamic movement performed at constant angular limb velocity

• where speed of the movement is being controlled rather than resistance

what will this type of exercise be best at developing in the individual

quick, powerful movements that rapidly strength a muscle followed by a rapid shortening of the same muscle 

• one or two sets of 6-8 reps 

• more than 40 reps per session

types of resistance training;

plyometric training

• what is it

• how many sets and reps when individuals are just beginning plyometric training

• how many reps to optimize training adaptations per session

multi

what is more beneficial multi joint or single joint

combination

what is the best way for resistance training a combo of multi joint and single or them separately 

body weight

resistance training;

what is one of the oldest modes of training

that they can correctly perform the exercises themselves

What is important for HFS’s to know when teaching a movement to another individual

equal stress being put on opposing muscle groups 

ex. biceps curl and triceps extension

what is muscle balance 

closed 

• distal joint is stationary

  • dead lift

open

• distal joint is freely movable 

  • leg extension

what is the difference between a closed kinetic chain and open kinetic chain

1. large muscles 

2. small muscles 

1. multijoint

2. single joint 

what of the two should be exercised first

1. small muscles

2. large muscles

1. multijoint

2. single joint 

longer

no

90s to 3min

when using heavier weights should longer or shorter rest intervals be used

should the same rest interval be used for every exercise

typically, what range of time is good for rest

using different training velocities and the integration of numerous training techniques 

in terms of velocity what will provide the most effective training stimulus 

• how should velocities be used in combo with training

• 40-50

• 60-70

• 80 or more

intensity

• sedentary persons should start resistance training with what percent of 1 RM

• how much for intermediate exercisers 

• how much for experienced 

• 8-12

• 15-20

reps

• how many reps to improve strength and power

• how many reps to improve muscular endurance

2-4

sets

how many sets should be done to improve strength and power 

a gradual progression of resistance, reps, and frequency 

progression 

periodization

……. is the systematic variation in training program design prioritizing training goals over a long term plan

macrocyle

what type of cycle

• identify sport phases - off season, preseason, in season, post season

• outline the mesocycle within each phase

mesocycle

microcyle

specificity

What is knows as the distinct adaptations that take place as a result of a training program

often times referred to as the SAID principle

DCER

what is the most common method of resistance training for enhancing muscular fitness