Resistance Training
These are the 4 primary goals of resistance training.
Muscular endurance, hypertrophy, muscular strength, and muscular power
Do you get better results with non-machine training or with machines?
non-machine training
Which phase of the stretch shortening cycle is known as the transition phase?
Amortization phase
You are working with a healthy 42 year old client with a resting heart rate of 63. Using the Karvonen method, determine what their upper and lower heart rate threshold would be.
Lower= 109 bpm
Upper= 166 bpm
These types of exercises place a load on the spine.
Structural exercises
What is the formula for heart rate reserve?
Maximum heart rate - Resting heart rate
What is the proper landing technique for lower body plyometrics?
Shoulders over knees, Knees over or slightly posterior to toes, ankles knees and hips flexed, and feet shoulder width apart
What is the logical phasic manipulation of training factors to optimize specific training outcomes at specific time points?
Periodization
What is the recommended amount of physical activity per week for Americans?
150-300 minutes of moderate activity, or 75-150 minutes of vigorous activity
What is one thing you can do to decrease injuries when sprinting?
Ensure your client has sufficient hamstring flexibility and strength
What is a general rule that can be used to increase the amount of weight an athlete is lifting?
2-for-2 rule
If you have a 40 year old male client whose goal is to bike in a 50 mile cycling event, what type of exercise should they focus on? Explain your answer.
During the start, speed is most dependent on _______________. At top speed, speed is most dependent on __________________.
Stride length; stride frequency
True or false: For a novice client, it makes sense for them to schedule their sessions on Mondays and Wednesdays. Explain your answer.
False. You should have no more than 3 days of rest between sessions, and there would be 4 days of rest between Wednesday and Monday.
Which method of determining your clients training threshold is most specific to the client? And why?
Karvonen method because it uses their resting heart rate.
Explain what is happening in the mechanical model and neurophysiological model. How does this relate to the stretch shortening cycle?
Mechanical: Energy is being stored in SEC, and is release when you move from an ecc. to con. contration.
Neuro: Muscle spindles sense the stretch and send a signal to the CNS to tell the muscle to contract.
SSC: Uses both of these models.