Program Design
Assistance exercises should be limited to no heavier than _____ RM.
8
Bone mass peaks around age ~______ and muscle mass peaks around age ~_______.
20; 30
What is the primary method used to increase strength?
maximal effort method
What are the 3 barbell grip widths?
wide, common, narrow
Difference between overhead press and military press.
foot placement
What percentage of an athlete's 1RM is assigned to weightlifting multi-joint power exercises?
75-85%
power, balance, and flexibility training
List 2 methods used to train for maximal power.
ballistics and plyometrics
What is the purpose of the alternated grip?
counter the rotation of the bar, allowing for a stronger grip
List the 3 heads of the triceps brachii muscle.
long, medial, lateral
What is traditional NSCA hypertrophy protocol?
6-12 repetitions, 3-6 sets, 67-85% of 1RM
What is the aerobic and resistance exercise prescription for children?
Resistance: Frequency: 2-3 d ∙ wk−1; Progression: body-weight exercise à light-mod. resistance; Intensity: light-mod. intensity 6-15 reps, 1-3 sets; Time: As part of their 60 min ∙ d−1 or more of exercise; Type: Muscle strengthening – unstructured or structured
Bone Strengthening: Frequency: ≥3 d ∙ wk−1; Time: As part of 60 min ∙ d−1 or more of exercise; Type: structured & unstructured
List 3 goals of hypertrophy training.
mechanical tension, metabolic stress, muscle damage
What 3 muscles are involved in bench press?
pectoralis major, anterior deltoid, triceps brachii
Difference between seated and standing shoulder press?
Standing: activates more stabilizer muscles
Bailey's 1RM on shoulder press is 65 lbs. What is her working load for 12 reps?
45 lbs.
Aging is often accompanied by...(list 4)
•loss of myofibrils & myofilaments •alterations in muscle fiber composition •denervation of fibers •loss in satellite cell function •loss in anabolic signals
List 4 methods that can be used to train for muscular endurance.
circuits, supersets, compound sets, isometrics, pulses
How does the Valsalva maneuver help to increase force production?
increases intra-abdominal pressure and create a rigid torso & flat back
What is the difference in muscle activation between supinated curls and neutral grip curls?
Supinated: target biceps brachii
Neutral: Brachioradialis and brachialis
What is my load-volume for the following workout?
20 lbs (10 reps); 30 lbs (8 reps); 40 lbs (6 reps)
680 lbs.
What are the general guidelines for exercise during pregnancy?
•Previously active – can maintain same exercise routine with modifications to intensity and duration
•Previously sedentary – can start with 15 min 3x week of aerobic exercise and increase to 30 min 4x week at low-mod intensity
What is the theory behind drop sets?
Muscles are not completely fatigued/depleted at the point of concentric muscle failure and are still capable of producing force at lesser loads.
Describe the spotting position during bench press.
standing erect behind the lifter, using an alternated hand position inside the athletes hands
What is the potential injury risk with upright rows?
abnormal biomechanics: shoulder elevation with internal rotation
Ty's 1RM on bench press is 285 lbs. What is his working load for 8 reps?
230 lbs.
List 4 exercise contraindications during pregnancy.
•Avoid exercise with risk of falling, abdominal trauma, contact sports
•Avoid exercises in supine position halfway through pregnancy
•Avoid exercise in prone position in 2nd-3rd trimester
•Avoid holding breath or getting completely breathless
caution exercising >45 mins; altitude training
What is the primary purpose of electrical muscle stimulation?
to bypass the CNS and stimulated directly at the peripheral nerve directly -- recruiting higher threshold MUs
Describe the torso, spine, knee, and foot position during bent-over barbell rows.
neutral spine, torso slightly above parallel, slightly flexed knees, feet hip-width apart
What is the strength curve for shoulder press vs. triceps extension vs. biceps curls?
ascending, descending, bell-shaped