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167 Cards in this Set
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- Back
- 3rd side (hint)
There is this his training section of the OBT template requires filling in the appropriate exercises for |
Each body part, the sets, reps, Temple, and rest interval based on assessment outcomes/goals for each client. |
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What is one of the most important concepts of training & conditioning? |
Responding & adapting to an exercise stimulus. |
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What is the primary goal of most exercise training programs? |
Some form of adaptation. |
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The optimal stay for the HMS To be in is one of |
Physiologic balance/homeostasis |
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General adaptation syndrome (GAS) |
How the body responds/adapts to stress |
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The weight being lifted |
The weight being lifted |
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Hans Selye Stated that exercise, including resistance training, |
Can be considered a good form of stress (eustress) |
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Eustress |
A good stress that overtime allows the HMS to adapt & be able to maintain homeostatic states variety of conditions. |
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For adaptation to occur, the body must be confronted with a |
Stressor/some form of stress that creates the need for response. |
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What are Selye’s 3 stages of response to stress? |
Alarm reaction Resistance development Exhaustion |
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What are the 4 physiological adaptive benefits of resistance training? |
Improve cardiovascular efficiency Beneficial endocrine & serum lipid (cholesterol) adaptations Increase bone density Increased metabolic efficiency (metabolism) |
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What are the 3 physical adaptive benefits of resistance training? |
Increase tissue (muscle, tendons, ligaments) tensile strength Increased cross-sectional area of muscle fibers Decrease body fat |
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What are the 4 performance adaptive benefits of resistance training? |
Increase neuromuscular control (coordination) Increase endurance Increased strength Increased power |
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Alarm reaction |
The initial reaction to a stressor. |
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What physiological responses occurred during the alarm reaction stage? |
Increase in oxygen in blood supply & neural recruitment to the working muscles. |
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Delayed-onset muscle soreness (DOMS) |
Pain discomfort often felt 24-72 hrs after intense exercise/unaccustomed physical activity. |
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During the period of DOMS, any attempt at replicating/advancing the soreness inducing exercise will be |
Limited by factors contributing to the soreness. |
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Minimizing DOMS involves starting a |
Progressive training program at low intensity & introducing overload gradually. |
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Resistance development |
The body increases its functional capacity to adapt to the stressor. |
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After repeating training sessions the HMS will increase its |
Capacity to efficiently recruit muscle fibers & distribute oxygen & blood to proper areas of the body. |
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Wants adaptation has occurred, |
Increased stress to produce a new response & higher level of fitness. |
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Adaptation occurs by manipulating the |
Weight, sets, reps,, rest periods, exercise selections. |
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Resistance dominance |
When DOMS subsides the soreness decreases so that performance may gradually advance. |
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Performance will continue to improve until |
Some new plants always reached & will be maintained if training is maintained. |
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Exhaustion when a stressor is too much for any one of the physiological systems to handle |
Prolonged stress/stress that is intolerable & will produce exhaustion/distress to the system. |
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When a stressor is too much for anyone of the physiologic systems to handle |
It causes a breakdown/injury |
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What are the 4 breakdowns/injuries caused by a stressor on physiologic systems? |
Stress fractures Muscle strains Joint pain Emotional fatigue |
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Periodization |
division of a training program into smaller, progressive stages. |
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Type II muscle fibers (fast twitch) are important for |
Muscle is producing movements requiring force & power(a sprint) |
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Proper postural stabilization is required to |
Train with higher intensities. |
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What is the specific purpose behind periodization & the OPT model? |
Training tissues differently to prepare them for higher levels of training. |
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The degree of adaptation that occurs during training is directly related to the |
Mechanical, neuromuscular, & metabolic specifically of the training program. |
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What are the 5 phases of the OPT model? |
1 : stabilization endurance 2 : strength endurance 3 : hypertrophy 4 : maximal strength 5 : Power |
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Mechanical specificity |
Refers to the weight & movements placed on the body. |
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To develop muscular endurance of the legs you need to |
Use light weights & high reps. |
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To develop maximum strength in the chest you must |
Use heavy weights |
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Neuromuscular specificity |
Refers to the speed of contraction & exercise selection. |
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To develop higher levels of stability while pushing, chest exercises will need to be performed with |
Controlled, unstable exercises, at slower speeds. |
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Training related injuries occur more often to |
connective tissue (ligaments & tendons) because they lack blood supply. |
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To develop higher levels of strength, exercises should be performed in |
More stable environments with heavier loads to place more emphasis on prime movers. |
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To develop higher levels of power, |
Low weight, high velocity contractions must be performed in a plyometric manner. |
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Metabolic specificity |
No refers to the energy demands placed on the body. |
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To develop in durance, training will require |
Prolonged bouts of exercise, with minimal rest periods between sets. |
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Endurance training primarily uses |
Aerobic pathways to supply energy for the body. |
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To develop maximum strength/power, training will require |
Longer rest periods, so intensity of each bout of exercise remains high. |
Energy will be supplied primarily via the anaerobic pathways. |
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Training for stability & strength pictured. |
Back (Definition) |
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Training for power pictured. |
Back (Definition) |
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A clients training program should be designed to meet |
The specific demands of their daily life & health & wellness goals. |
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What is the 1st example of specificity to a client whose goal is body fat reduction? |
Mechanically : The body burns more calories when movements are performed while standing & using moderate weights. |
Standing cable rows instead of machine rows |
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Different tissues in the body (muscle fibers vs. connective tissue) each have their own |
Adaptive potential to stresses. |
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What is the 2nd example of specificity to a client whose goal is body fat reduction? |
Neuromuscular : The body burns more calories one more muscles are being used for longer periods in controlled, stable environments. |
A single-leg dumbbell shoulder press instead of a seated machine shoulder press |
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What is the 3rd example of specificity to a client whose goal is body fat reduction? |
Metabolically : The body burns more calories when the rest periods are short to minimize for recuperation. |
Resistance training exercises in a circuit fashion with no rest between sets. |
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Principle of specificity (specific adaptation to imposed demands) SAID Principle |
The body will adapt to the specific demands that are placed on it. |
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Training for stability & strength pictured. |
Back (Definition) |
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Training for power pictured. |
Back (Definition) |
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Training program should reflect |
The desired outcomes. |
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Type I muscle fibers (slow twitch) |
Are smaller in diameter Slower to produce maximal tension More resistant to fatigue |
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Type II muscle fibers (fast twitch) |
Larger in size Quick to produce maximal tension Fatigue more quickly |
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Type I muscle fibers (slow twitch) are important for |
Muscles that need to produce long-term contractions necessary for stabilization, endurance, & postural control. |
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Stabilization of the human movement systems ability to |
Provide optimal dynamic joint support to maintain correct posture during all movements. |
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After an initial training affect and previously untrained individuals, multiple sets of paradise training may prove superior to |
Single set training for improving muscular endurance. |
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Campos et al : higher reps (2s : 20-28 r, 1min rest) For two days a week |
Increase local muscular endurance & hypertrophy in untrained men after 8 week programs. |
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Marx et al : After the initial 12 weeks of training, multiple sets of up to 15 reps, 4x a week for 6 months, resulted in |
A threefold decrease in body fat, increase in lean body mass, & an increase in local muscle endurance |
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Muscular hypertrophy |
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension. |
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Muscular hypertrophy is characterized by an increase in the |
Cross-sectional area of individual muscle fibers resulting in an increase in myofibril proteins (myofilaments). |
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Visible signs of hyper trophy may not be a parent for how many weeks? |
4-8 |
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Untrained clients begin to see signs of hypertrophy in the |
Early stages of training, regardless of intensity of training used. |
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Stabilization requires high levels of muscular endurance for |
optimal recruitment of prime movers to increase concentric force production, reducing at Center force. |
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What increases the body’s ability to stabilize and balance itself? |
Repeatedly training with controlled, unstable exercises. |
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Improper stabilization can negatively affect the muscle’s |
Force production. |
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Civility is an important training adaptation because it increases the ability of the kinetic chain to |
Stabilize the LPHC & joints during movement to allow the arms and legs to work more efficiently. |
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Muscular endurance |
The ability to produce & maintain force production for prolonged periods of time. |
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What is the foundation on which hyper trophy, strength, & power are built on? |
The development of muscular endurance which helps to increase core/joint stabilization. |
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Muscular endurance training of the core focuses on the recruitment of |
Muscles responsible for postural stability, namely, type I muscle fibers. |
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Resistance training protocols using high reps are |
The most effective way to improve muscular endurance. |
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Periodization training can enhance |
Local muscular endurance. |
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What resistance training protocols lead to muscular hypertrophy? |
Low to intermediate rep ranges with progressive overload. |
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One factor in increased strength is an increase in the number of |
Motor units recruited. |
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Using heavier loads increases The neural demand & recruitment of more muscle fibers until |
A recruitment plateau is reached. |
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Further increases in strength are a result of |
Fiber hypertrophy. |
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Strength is built on the foundation of stabilization requiring |
Muscles, tendons, & ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training. |
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Stabilization training is designed with the characteristics of |
Type I slow twitch muscle fibers. |
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Strength training is designed to match the characteristics of |
Type II muscle fibers. |
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Acute variables (reps, sets, intensities) are manipulated to |
Take advantage of the specific characteristics of each fiber type. |
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When will the majority of strength increases occur? |
During the first 12 weeks of resistance training. |
from increased neural recruitment & muscle hypertrophy. |
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Kramer et al : 24 weeks of training 3 days/week w/3 sets of 8-12 reps per exercise |
Improve muscular hypertrophy & body composition. |
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Progressive resistance training programs using moderate to low repetition protocols with progressively higher loads results in |
Increased hypertrophy in older adults & men & women. |
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Strength |
The ability of the neuromuscular system to produce internal tension to overcome an external load. |
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The internal tension produced for strength is in |
The muscles & connective tissues that pull on the bones. |
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What leads to force production? The degree of internal tension produced as the result of |
Internal tissue within the muscle. |
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The degree of internal tension produced as the result of |
Strength adaptations. |
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This specific form of strength/internal tension produced from training is based on |
The type & intensity of training used by the client (principal of specificity). |
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All muscles function eccentrically, isometrically, & concentrically in all 3 planes of motion (sagittal, frontal, transverse) at different speeds. Training program should be designed using |
A progressive approach that emphasizes the appropriate exercise selection, all muscle actions, and rep tempos. |
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Strength needs to be thought of not as a function of muscle, but as a result of |
Activating the neuromuscular system. |
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What resistance training protocols lead to muscular hypertrophy? |
Low to intermediate rep ranges with progressive overload. |
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One factor in increased strength is an increase in the number of |
Motor units recruited. |
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Using heavier loads increases The neural demand & recruitment of more muscle fibers until |
A recruitment plateau is reached. |
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Further increases in strength are a result of |
Fiber hypertrophy. |
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Strength is built on the foundation of stabilization requiring |
Muscles, tendons, & ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training. |
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Stabilization training is designed with the characteristics of |
Type I slow twitch muscle fibers. |
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Strength training is designed to match the characteristics of |
Type II muscle fibers. |
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Acute variables (reps, sets, intensities) are manipulated to |
Take advantage of the specific characteristics of each fiber type. |
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When will the majority of strength increases occur? |
During the first 12 weeks of resistance training. |
from increased neural recruitment & muscle hypertrophy. |
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Power |
Ability of the neuromuscular system to produce the greatest forest in the shortest time. |
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What is the power equation? |
Force x Velocity |
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Kramer et al : 24 weeks of training 3 days/week w/3 sets of 8-12 reps per exercise |
Improve muscular hypertrophy & body composition. |
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Power adaptations build on |
Stabilization & strength adaptations, applying them to more realistic speeds & forces. |
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What is the focus of power-resistance training? |
Getting the neuromuscular system to generate force as quickly as possible (rate of force production). |
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An increase in either force/velocity will produce an increase in |
Power. |
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Training for power can be achieved by |
Increasing the weight (force)/increasing the speed with which weight is moved (velocity). |
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Power training allows for increased rate of force production by increasing the number of |
Motor units activated, the synchronization between them, & The speed at which they are activated. |
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Training performed at high speeds leads to |
Better performance at the training speed & all movement speed’s below the training. |
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Following a systematic, integrated training program & manipulating key training variables achieve optimal |
Gains in strength, neuromuscular efficiency, hypertrophy, & performance. |
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The single-set system |
Uses 1 set per exercise. |
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It is recommended that single-set workouts be performed |
2x/week to promote sufficient development & maintenance of muscle mass. |
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The multiple-set system |
Performing a multiple Number of sets for each exercise. |
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Progressive resistance training programs using moderate to low repetition protocols with progressively higher loads results in |
Increased hypertrophy in older adults & men & women. |
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In a multiple-set system what is selected according to the goals and needs of the client? |
Resistance (load), sets, & reps. |
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Multiple-set system training is most appropriate for |
Advanced clients. |
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The increased volume (sets, reps, & intensity) is necessary for further improvement, but must be |
Administered appropriately to avoid overtraining. |
Multiple-set system |
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The pyramid system |
Increasing/decreasing weight with each set. |
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In the (light to heavy) system of a pyramid the individual typically performs |
10-12 reps with a light load, increasing the resistance for each following set, they can perform 1-2 reps (4-6 sets). |
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The (heavy to light) pyramid system Begins with |
A heavy load (after sufficient warm-up) for 1-2 reps, decreasing the load & increasing the reps for 4-6 sets. |
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The pyramid system can easily be used for workouts involving |
2-4 sets or higher reps schemes (12 to 20 reps) |
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The superset system |
Performing 2 exercises in rapid six session with minimal rest |
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What is the first variation of a superset? |
Performing 2 exercises for the same muscle go back to back. |
Bench press after push-ups |
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Performing 2 exercises of the same muscle group back to backThe first variation of super six can use will improve |
Muscular endurance and hypertrophy since the volume of work performed is relatively high. |
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Strength |
The ability of the neuromuscular system to produce internal tension to overcome an external load. |
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The first variation of a superset can use |
2, 3 (tri-set), or more exercise (giant set) for the target muscle group. |
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The greater the number of exercises, the greater the degree of |
Fatigue experienced & demands on muscular endurance. |
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The second variation of superset consists of performing |
2 exercises back to back that involve antagonist muscle groups. |
Chest & back Quadriceps & hamstrings |
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Performing supersets in the second variation allows a |
Significant low to be placed on the target muscle during each set. |
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Well the agonist is working, the antagonist is |
Recovering, & vice versa. |
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Supersetting typically involves sets |
8 to 12 reps with no rest between sets/exercises. |
Any number of reps can be used. |
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The superset system is popular among |
Bodybuilders, it may be beneficial for muscular & muscular endurance. |
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The drop-set system |
Performing a set to failure, then removing a small % of the load & continuing with the set. |
Popular among bodybuilders. |
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The internal tension produced for strength is in |
The muscles & connective tissues that pull on the bones. |
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What leads to force production? The degree of internal tension produced as the result of |
Internal tissue within the muscle. |
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The degree of internal tension produced as the result of |
Strength adaptations. |
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This specific form of strength/internal tension produced from training is based on |
The type & intensity of training used by the client (principal of specificity). |
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All muscles function eccentrically, isometrically, & concentrically in all 3 planes of motion (sagittal, frontal, transverse) at different speeds. Training program should be designed using |
A progressive approach that emphasizes the appropriate exercise selection, all muscle actions, and rep tempos. |
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Strength needs to be thought of not as a function of muscle, but as a result of |
Activating the neuromuscular system. |
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The drop-set system |
Performing a set to failure, then removing a small % (5-20) of the load & continuing with set, A small number of reps (2-4). |
Popular among bodybuilders. |
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How many times can a drop-set be repeated? |
Several times (2-3 drops per set). |
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The peripheral heart action system is very beneficial for |
Incorporating an integrated, multi dimensional program for altering body comp. |
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The split-routine system |
A routine that trains different body parts on separate days. |
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By breaking up the body and supports that can only be trained on different days, |
More work can be performed for the allotted time per work out. |
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When training each body part more than once a week |
Volume and intensity should be accounted for. |
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What is a triple drop? |
A set of failure followed by 3 successive decrement performed with no rest. |
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Drop sets are considered an advanced form of |
Resistance training suitable for experienced lifters. |
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The circuit training system |
Performing a series of exercises, one after the other, with minimal rest. |
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The typical acute variables for circuit training programs include |
Low to moderate # of sets (1-3), with moderate to high reps (8-20), & short rest periods (15-60 secs). |
These variables to be manipulated to enhance the desired effect. |
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Circuit training is a great training system for individuals with |
Limited time who want to alter body composition. |
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The peripheral heart action systemThe Purple Heart action system distributes |
A variation of circuit training using different exercises (upper & lower body) for each step through the circuit. |
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The peripheral heart action system distributes |
Blood flow between the upper/lower extremities potentially improving circulation. |
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The number of exercises per sequence (peripheral heart action system) varies with the |
Programs goal. |
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During the Peripheral Heart action system the individual performs |
8-20 reps/exercise Depending on the desired adaptation & phase of training they are using in the OPT model . |
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Peripheral heart action system : Sample work out : Set 1 : Stabilization |
1 Ball dumbbell chest press 2 Ball squat 3 Single-leg cable row 4 step-up to balance 5 Single-leg dumbbell shoulder press |
There are 5 |
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1 Bench press 2 barbell squat 3. Said it row 4 Romanian deadlift 5 Seated dumbbell shoulder press |
1 Bench press 2 barbell squat 3. Said it row 4 Romanian deadlift 5 Seated dumbbell shoulder press |
There are 5 |
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Peripheral heart action system : Sample work out : Set 3 : Power |
1 Medicine ball chest press 2 Squat jump 3 Soccer throw 4 Power step-up 5. Front medicine ball oblique throw |
There are 5 |
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Vertical loading |
Alternating body parts trained from set to set, starting from the upper extremity & moving to the lower. |
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In a vertically go to work out you start with the ___ & then move onto |
Total body exercise Chest, back, shoulders, biceps, triceps, legs. |
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Vertical loading system of training can be very beneficial for allowing |
Maximal recovery to each body part while minimizing the amount of time wasted on rest. |
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Horizontal loading |
Performing all sets of an exercise/body part before moving onto the next exercise/body part. |
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Horizontal loading is the method most commonly used for |
Maximal strength & power training room longer rest periods are required between sets. |
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The drawback to the horizontal loading system is the amount of |
Time typically spent resting, which can often be more time than the actual workout itself. |
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If the same muscle groups are forced to work with minimal recovery it can lead to |
Faster development of metabolic/hypertrophy related adaptations in the muscles. |
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