Resistance Training
If I am training for endurance, how many reps are appropriate?
15+
Interval training at a zone higher than what a client is used to with a rest interval is an appropriate way to get a client interval training in the early stages of training.
True (it is the couch to 5k/ runners world recommendation for getting to a 5k)- high intensity (highest zones) is not recommended.
What component of our musculotendinous unit is most important for storing energy and acting like a spring/ elastic band in our plyometrics?
tendon
True or false: science says that a negative attitude will actually help your pain experience
FALSE
Isolation exercises are performed ______ compound movements (before/ after)
After (unless you have a very good reason)
True or false: 60% 1RM is appropriate for strength goals
False
If I am training at 4 METs, this means I am working __x harder than at rest.
4
The term to count repetitions of plyometrics is called:
Contact(s)
Which group (pre-adolescent youth, older adult, or pregnant) benefit most from single set training?
Older adults
If my client tells me they could have done 2, maybe 3 more reps, what is the RPE of that exercise?
7.5
Which two muscle characteristics (strength, hypertrophy, endurance, power) have the same repetition recommendation? What is the rep range?
Strength and power (1-6)
As a general rule, increases in frequency, intensity, and duration should be limited to no more than __% when progressing weekly aerobic training
10%
List the 3 following exercises in order of challenge:
Alternate leg bound
Depth jump
Ankle flip
Ankle flip--> alternate leg bound--> depth jump
Because of the way that children play, it can be important to mimic their play style in training. What does that entail?
bursts of high intensity, animal like movements, FUN
The appropriate rest recommendation is ___ for hypertrophy
60+ seconds
An exercise that loads the axial skeleton is called a
structural exercise
True or false: when performing both resistance and aerobic training programs, resistance training gains will increase as normal but aerobic capacity gains will be blunted.
False: the opposite seems to be true according to research + lecture note (doesn't mean it aint still worth it to do both)
This principle best guides our theory of periodization.
Overload (how are we going to intelligently overload our client to the stressors of exercise)
It is important for pregnant people to avoid exercise if they start getting calf pain or swelling because this can be a sign of
blood clot (deep vein thrombosis)
True or false: all exercises in a program are periodized
False: Core exercises are typically periodized
The breathing technique recommended for heavy lifts is called the
Valsalva maneuver
The Tanaka equation for heart rate is?
208 - (.7x age)
Peaking phases (prep for comp) are typically ___ volume and ___ intensity.
Instead of the biomechanical model, physiotherapists and the like are recommended to use a ______ model of pain
biopsychosocial
What is undulating periodization?
Daily/ weekly changes in rep scheme and intensity as opposed to altering these things over the course of one microcycle to the next