Program Design
1-6
The recommended weekly frequency for a novice/ beginner is
How much cardio is recommended for those seeking weight loss (/week)?
>150min/ week
T or F: Adolescent youth will have training guidelines that are different than general population
False: Recommendations are the same
____ stretching is recommended in a warm up. ____ stretching is recommended in a cool down.
Dynamic; static
True or false: calf raises should come before quad extension in a training program.
F: quads are larger than calves.
There are 4 adaptations we train our muscles for. What are they?
Endurance
Hypertrophy
Strength
Power
The appropriate weekly progression in training volume and intensity is less or equal to __%
10
Relative energy deficiency in sport was first observed in which population?
Female athletes
What first needs to happen before training a cardiac client? (2 answers)
rehab and medical clearance
What is the most important principle of training for continued improvements?
Progressive overload
A Romanian deadlift primarily targets _____ while a step up primarily targets _____. The muscle that is targeted in both exercises is _____.
At what percentage would we do a high intensity interval?
80%+
In terms of body type, would you rather have a "gynoid" or "android" body type for metabolic health?
gynoid (pear)
Jump/ plyometric volume is expressed as the term " ____"
contacts
This stress theory leads our understanding of periodization. What is its name?
General adaptation syndrome
I would like my client to perform 3 reps. What is a likely %1RM recommendation
93%
When starting an aerobic training program, a good starting point for a beginner of the general population is about ___% MHR
60-65% (slides say 64)
There are neurological and muscular adaptations to resistance training. Which shows the greatest change first?
Neurological
The two types of periodization are:
Linear and undulating
T or F: you can accomplish more at a %1RM with free weights over machines.
False
T or F: In terms of detraining, losses in aerobic fitness occur more quickly than losses of muscular fitness
True
When we resistance train older adults, we can slow the progression of muscle wasting called ______
How many days of participation in aerobic activity is recommended for the obese population?
5