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77 Cards in this Set
- Front
- Back
Three general training principles
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specificity, overload, and progression
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Dictates that training a client in a specific way will produce a specific result and to reach a specific goal the client has to follow a specific type of training program.
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Specificity Principle
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States that stress placed on the musculoskeletal system must be greater than normal during a specific workout, and it should exceed the stress during the previous workout.
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Overload Principle
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An increase in workload to maintain overload.
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Progression
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An essential preliminary step when designing an effective training program.
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Goal-setting
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Specific
Measurable Attainable Relevant Time-bound |
SMART
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Frequency
Intensity Time Type |
FITT
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Hypertrophy
Muscular Strength Muscular Endurance |
Primary Resistance Training Goals
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An increase in muscle size or mass.
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Hypertrophy
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An enhanced ability of the targeted muscles to perform at a submaximal level for many repetitions or for an extended period of time.
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Muscular Endurance
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Enhances strength and power.
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Muscular Strength
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An aerobic endurance training or cardiovascular exercise commonly called "cardio" or "aerobics".
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Cardiovascular Training
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Number of times the heart beats per minute
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Heart Rate (HR)
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The amount of blood ejected per heart beat.
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Stroke Volume (SV)
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The product of SV and HR
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Cardiac Output (Q)
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Type of stretching that is slow and sustained to increase movement at a particular joint when.one segment is manipulated relative to another.
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Static Stretching
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Requires assistance fro another person. The person being stretched must remain relaxed and refrain from any reflexive movements.
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Passive Stretching
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The muscle being stretched is actively moved through its ROM.
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Active/Dynamic Stretching
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The muscle being stretched may require some assistance to go through its ROM because of muscular weakness or restricted movement due to injury or intervention.
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Active Assistive Stretching
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An effective and fast way known to increase static-passive flexibility. Utilizes a technique of combining passive stretching and isometric stretching to achieve maximum static flexibility.
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Proprioceptive Neuromuscular Facilitation
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Refer to quick jerking and often bounce like movements. Can predispose the muscles to injury.
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Dynamic, Phasic, or Ballistic Stretching
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Exercises that engage the body in jumping movements or motions.
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Plyometrics
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The ability to maintain a position for a given period of time.
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Balance
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Allows the client to perform movements that imitate those used in their everyday lives.
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Functional Training
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Prescreening
Interpreting Combining Information |
Program Design
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Physical Activity Readiness Questionnaire
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PAR-Q
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Health Risk Assessment
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HAR
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Defined as planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.
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Exercise training
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Specific
Adaptations to Imposed Demands |
SAID
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Warm-up
Conditioning (stimulus) Cool-down |
Three basic components to any personal training sessions
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The weight used or intensity of exercise
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Load
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Can affect almost every system in the body and is used in a wide variety of populations.
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Resistance Training
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A clinical pathology that promotes the rapid breakdown of muscle tissue resulting in high amounts of breakdown products entering into the bloodstream that are harmful to kidneys and can cause kidney failure and sometimes death.
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Rhabdomyolysis
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Operates through a lever arm, cam, or pulley arrangement.
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Variable-Resistance Devices
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Ascending
Descending Bell-Shaped |
Three Major Types of Strength Curves
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A muscular contraction in which the muscle exerts a constant tension.
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Isotonic
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Allows one to maintain a maximum resistance throughout the whole ROM by controlling the speed of the movement
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Isokinetic Devices
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Types of devices that do not use pulleys or levers.
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Dynamic Constant External Resistance Devices
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A muscular action in which no change in the length of the muscle takes place.
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Static Resistance or Isometrics
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Training good for individuals with joint disorders in which pain is elicited by motion.
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Isometric Training
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Devices that use friction, compressed air, or pneumatics.
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Isokinetic Devices
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1. What muscle groups need to be changed?
2. What are the basic energy sources (anaerobic, aerobic) that need to be trained? 3. What type of muscle action (e.g., isometric, eccentric actions) should be taken? 4. What are the primary sites of injury for the particular sport or prior injury history of the individual? |
Needs Analysis
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Choice of exercises
Order of exercises Resistance and repetitions used Number of sets for each exercise Duration of rest between sets and exercises |
Classical Acute Program
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Trains the prime movers in a particular movement and are typically major muscle group exercises.
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Primary Exercises
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Exercises that train predominantly a single muscle group that aids in the movement produced by the prime movers.
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Assistance Exercises
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Require the coordinated action of two or more muscle groups or joints.
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Multijoint Exercises
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Exercises that attempt to isolate a particular muscle group's movement of a single joint.
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Single Joint or Single Muscle Group Exercises
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The maximal load that can be lifted the specified number of repetitions
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RM
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Allows only a specific number of repetitions to be performed
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Absolute Resistance
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70%-85% of ____
A method of determining resistance |
1 RM
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The number of sets performed for eavh exercise (e.g., sets x reps x resistance)
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Volume of Exercise Equation Calculation
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The duration of the rest period significantly influences the _____, _______, and ________ responses to a short-term bout of resistance exercise, as well as the performance of subsequent sets.
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metabolic, hormonal, cardiovascular
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For advanced training emphasizing absolute strength or power, rest periods of ____ are recommended for large muscle mass multijoint exercises.
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3 - 5 minutes
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For a novice or intermediate resistance exercise protocol, rest periods of _______ may suffice for large muscle mass multijoint exercises.
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2 - 3 minutes
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The more the rest between sets, the _____ the resistance.
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heavier
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The most effective training programs appear to use ______ - ______ repetitions.
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concentric eccentric
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Muscle actions involving movement of a joint
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Dynamic
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Systematic variation in the prescribed volume and intensity during different phases of a resistance training program.
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Periodization
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Four phases of traditional linear periodization program
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1. Hypertrophy, consisting of high volume and short rest periods.
2. Strength/power, consisting of reduced volume but increased load and rest periods. 3. Peaking, consisting of low volume but high load and longer rest periods. 4. Recovery, consisting of low volume and load. |
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Largest time frame for a training cycle
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Macrocycle
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Smaller group of training cycles (in the middle)
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Mesocycle
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Smallest group of training cycle
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Microcycle
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Macrocycle
Mesocycle Microcycle |
Phases of Periodization
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Higher degrees of ______ in the training stimulus are more effective in producing overall adaptations in the body.
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variation
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Classic periodization methods use a progressive increase in the intensity with small variations in each ______ week microcycle.
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1 - 4
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Straight line increase in the intensity of a program
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Linear Periodization
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Allows variation in the intensity and volume within each week over the course of the training program.
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Non-linear Periodization
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The ability of a client to perform large muscle, repetitive, moderate-to high-intensity exercise for an extended period of time.
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Cardiorespiratory Endurance or Training
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To challenge the cardiorespiratory system, an _____ must be applied.
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overload
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The minimal amount of overload needed to bring about the desired adaptation.
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Threshold
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A cardiorespiratory exercise session includes ______
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warm up, endurance phase, cool down
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Recommended oxygen uptake reserve or HR reserve
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40% - 50%
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Rating of Perceived Exertion
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RPE
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A guideline to use when setting exercise intensity.
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Rating of Perceived Exertion
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ACSM recommendation of aerobic activity
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20 - 60 minutes
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ACSM recommendation of calories expended in physical activity each day.
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150 - 400
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ACSM - to assist in weight loss, increasing activity levels to ____ minutes per day may be required for over weight adults.
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45 - 60
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