Resistance Training
True or False? Clients who are brand new to resistance training will generally see greater results than clients who have been training for at least 1 year.
True
List 1 benefit of engaging in cardiovascular training
Improvement in cardiovascular and respiratory function, reduction in coronary artery disease risk factors, decreased morbidity and mortality, decreased risk of falls, weight loss, reduced anxiety...
which type of stretching should be done in the warm-up?
dynamic
The social cognitive theory suggests that behavior change is maintained by __________ and outcome expectations.
self-efficacy
True or False? Bioelectrical impedance is more accurate than the skinfold caliper method for determining body fat percent.
False
According to a study in the Journal of Applied Physiology, competitive athletes start experiencing atrophy (muscle loss) after __-___ weeks of detraining.
2-4 weeks
The Borg RPE Scale ranges from __-__ and is correlated with HR.
6-20
True or False? Studies have shown that static stretching has no positive or negative effects on athletic performance.
True
A client who has been exercising regularly for the last 2 months is in which stage of change?
action
communication to the client includes verbal and _____ cues.
non-verbal
What's the 2 for 2 rule?
If the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training
session.
What is the Karvonen Formula?
Target HR= ((MHR-RHR) x Training %) + RHR
PNF stands for ___ ____ ______.
proprioceptive neuromuscular facilitation
What does the "SMART" stand for when making "smart" goals?
Specific, Measurable, achievable, relevant, time bound.
Approximately ___% of people who begin an exercise program drop out within the first 6 months.
50%
When warming up for a RT session, the RAMP protocol stands for
Raise, activate, mobilize, and potentiate
According to the ACSM, deconditioned people can start training the cardiovascular system at ___-____% of their HRR and see results.
30-39%
The _______ are stretch receptors within the body of a muscle that primarily detect changes in the length of the muscle.
muscle spindle fibers
The social cognitive theory suggests that behavior change is maintained by __________ and outcome expectations.
Calculate the BMI of someone who is 5'10" and weighs 150lbs.
21.6
The ACSM recommends that a novice client trains ___-__ days per week while an advanced client should train __-__ days per week.
2-3; 4-6
Calculate the target heart rate for a 44 year old woman with a resting heart rate of 72 bpm using 50-75% intensity
124-150bpm
The ______ are stimulated when too much tension is developed on the tendon and cause the agonist to relax, a protective mechanism as it prevents the muscle from tearing.
Golgi Tendon Organs
What are the 5 steps of the Transtheoretical Model of behavior change?
pre-contemplation, contemplation, preparation, action, maintenance
ACSM recommends ___ min of moderate exercise per week or ___ minutes of vigorous exercise per week, or a combination of moderate and vigorous __-__ minutes on __-__ days/week.
150 min, 75 min, 20-30 minutes, 3-4 days