Weight Training Definitions/
Terms
Terms
The ability of the joint or muscle to move or stretch.
What is Range of Motion or ROM
You would recommend this program if the client's goal is to tone.
What is an endurance program
This is defined as the maximum load that can be lifted for one repetition
What is 1RM or 1 Rep Max
What are the three types of muscle.
What are smooth, cardiac, and skeletal.
ACSM recommends this many days per week of resistance training.
What is 2-3 days
This refers to the muscles ability to perform/contract repeatedly with moderate loads for an extended period
What is Muscular Endurance
The appropriate set range for hypertrophy is...
What is 3-6 sets
This type of test doesn't use any added weight.
What is the Push-up Test
Three pounds of fat has this many miles of blood vessels.
What is 15 miles
This training variation works the same muscle group with two different exercises without resting in between.
What is a compound set.
A drop or plateau in performance over time due to inadequate recovery time.
What is overtraining
The proper rest period for a strength program.
What is 2-5 minutes
A 1 RM attempt is complete when...
What is when one rep is completed and the second is not completed.
What frequency is appropriate for an older adult
What is 2 or more nonconsecutive days.
The four types of grips include...
What is overhand, alternated, underhand, and open
This term is used to describe breathing against a closed airway and may cause dizziness.
What is the Valsalva Maneuver
A client is doing a strength program and performing 6-10 reps on each exercise. Is this an appropriate range?
What is no
When setting up for a YMCA Bench Press Test, the bar for males is set at this weight.
What is 80 lbs.
With age, this decreases and can cause an increased risk of osteoporosis.
What is bone mineral density.
This substance allows the body's first energy system to make more ATP.
What is creatine
Placing demand on the muscles that is greater than what they are used to over time.
What is progressive overload
A client is beginning an endurance program. Her squat 1 RM is 100 lbs. What load should she start with?
What is 60-67 lbs.
The YMCA Bench Press Test engages this major muscle and this assisting muscle (full names).
What are the pectoralis major and the triceps brachii.
What is the sagittal plane.
This occurs due to muscles not having enough oxygen to metabolize glucose.
What is lactic acid build up