Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

SHANNON’S ACE KEY CONCEPTS > Chapter 10 & 11: Progamming & Progressions > Flashcards

Chapter 10 & 11: Progamming & Progressions Flashcards

1
Q

What are the positive impacts of resistance training?

A
  1. Increased physical capacity
  2. Improved body composition
  3. Enhanced metabolic function
  4. Decreased injury risk
  5. Enhanced disease prevention
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Define physical capacity

A

The ability to perform work or exercise

Muscles utilize energy to produce forces that enable people to move their body parts against external resistance

Resistance training promotes muscle growth and strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Resistance Training affects metabolic function

A
  • Microtrauma and tissue repair that follows resistance training leads to an average 8-9% metabolic rate for 72 hours after exercise
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the factors that influence development of muscular strength and size?

A
  • Hormone Levels
  • Gender
  • Age
  • Muscle Fiber Type
  • Muscle Length
  • Limb Length
  • Tendon insertion point
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Primary Exercises

A

Involve multiple muscles from one or more of the larger muscle areas (chest or thigh) that span two or more joints (multi joint exercise) and are generally performed in a linear fashion (squat or shoulder press)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Assisted Exercises

A

Involve smaller muscle groups from more isolated areas that span one joint (single joint)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is Double Progressive Overload?

A

Increasing the number of reps until you hit a predetermined number (top of the rep range you’re working in) and then you increase the weight and start again at a specified number of reps (to stay within the rep range for your goals)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Define Overload

A

Gradually adding more exercise resistance in the muscles have previously encountered

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the principle of muscle reversibility?

A

A general rule of thumb is that when people stop resistance training, they lose the muscle they gained about half as fast as it took to gain it

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are Diminishing returns?

A
  • when reaching genetic limitations the rate of muscle gain slows or stops
  • to combat this, introduce techniques that elicit a new neuromuscular response and a new motor unit activation pattern
  • example: switch from Bench Press to Incline Bench Press
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Shannon, what is Periodization?

A

A planned progression of resistance that intentionally varies the training stimuli, especially with respect to intensity and volume

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are pros of Periodization for strength progression?

A

Frequently changing the demands on the neuromuscular system requires progressively higher levels of stress adaptation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Linear Periodization

A

Provides a consistent training protocol within each microcycle and changes the training variables after each microcycle

Example: intensity increases every one to two weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Undulating Periodization

A

Provides a different training protocol during the microcycle

Example: changing rep ranges for the same exercise throughout the microcycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the signs someone is ready to move on from Phase 2 Movement Training to Phase 3 Load Training?

A

They can perform the exercises with correct movement patterns while maintaining neutral posture, a stable center of gravity, and controlled movement speed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Optimal Performance of Movement is dependent on what?

A

The body’s muscles are able to work together to produce force while simultaneously stabilizing the joints

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the main stabilizer muscles?

A
  1. Deep Abdominals
  2. Hip Stabilizers
  3. Scapular Retractors
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the benefits of Closed Kinetic Chain Exercises?

A
  1. Emphasize compression of joints which helps to stabilize the joints
  2. Involve more muscles and joints which helps improve neuromuscular coordination and overall stability of the joints
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Define Hypertrophy

A

The physiological process of muscle-fiber enlargement (increased contractile proteins and cell sarcoplasm)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Define Muscular Strength

A

The measure of the maximum force that can be produced by one or more muscle groups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are compound sets?

A

Two or more exercises for the same muscle group in rapid succession

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is Breakdown Training?

A

Dropset with AMRAP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is Assisted Training?

A

Manual assistance with the upward phase of the lift from trainer or partner

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are some benefits of power training (phase 4)

A
  1. Help people perform better at that sport or recreational leisure activity
  2. Help old people balance better
  3. Add some fun and spice to a program
  4. Uses more energy so can help with weight loss
  5. Adds lean mass due to type II (fast twitch fibers) being recruited
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Pre requisites for Performance Training

A
  1. Joint Mobility and Stability
  2. Static and Dynamic Balance
  3. Effective Core Function
  4. Anaerobic efficiency
  5. Athleticism (skills)
  6. No contraindications for load-bearing or dynamic movements
  7. No medical concerns that affect balance and motor skills
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Plyometrics for Performance Training

A

Plyometric exercise incorporates quick, powerful movements and involves the stretch–shortening cycle of a muscle followed by an immediate shortening of that same muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Amortization Phase

A

The period of time between the eccentric and concentric action

The time window should be kept to a minimum to produce the greatest amount of muscular force

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What is the function of muscle spindles?

A

Muscle spindle sense differences in the rate and magnitude of stretching and post on a muscle. When a quick stretches detected, the muscle spinle response by in voking and involuntary concentric contraction called a stretch reflex. This increases the activity in the agonist muscle and increases muscular force production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

When can Personal Trainers start implementing high intensity, lower body plyometric drills?

A
  1. When the client can squat 1.5 times their body weight
    OR
  2.  When the client can complete five squat reps with 60% of their own body weight in five seconds
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

When should Plyometric drills be performed?

A

at the beginning of a training session after the completion of a dynamic warm-up because the client is not yet fatigued so this reduces injury risk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Plyometric FIRST

A

F- 1-3 sessions per week with 48-72 hours of recovery
I- Progress from Light-Moderate-High
R & S-As intensity increases, volume should increase also
T- Quick powerful movements relative to the sport the client is training for

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Reactive Ability

A

The ability of an individual to perform reactive movements, such as plyometrics agility drills

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Speed-endurance

A

The ability of an individual to maintain maximum velocity over an extended time period
Ex/ sprinting all out for 20 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

How to improve clients reactive ability

A

A clients reactive ability can be improved through training that applies explosive forces to specific movements such as movements performed in speed and agility drills

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What does agility training involve

A

Agility training involves the components of acceleration, deceleration, and balance, and requires the client to control the center of mass over the base of support while rapidly changing body position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Speed Training

A

Speed training incorporates moving rapidly from one point to another in the shortest timeframe possible

37
Q

What are the benefits of group participation?

A

For Trainer: finance, time management, referrals

For Client: Lower cost, enhanced camaraderie, opportunity to receive instruction in a small group setting

38
Q

Group Homogenity

A

Similar levels of physical conditioning, fitness goals, and even physique

Allows for somewhat equal attention to each client

People don’t want to be compared with people they think look better than them LOL

39
Q

Youth Strength Training Benefits

A
  • Enhanced musculoskeletal development
  • improved body composition
  • reduced injury risk
  • increased physical self-concept
  1. Pre-adolescents who perform regular resistance exercise make significantly greater strength gains than their non-training peers
    —As little as 5 basic resistance exercises twice a week for 8 weeks experienced 5 times as much strength as their control group
  2. Enhances skeletal development in children
  3. Enhances psychosocial health, motor skills, and sports performance in preadolescent exercisers
40
Q

NSCA guidelines for Youth Resistance Training

A
  • Qualified instruction and supervision
  • Safe exercise environment
  • Pre Training warm up (dynamic)
  • 1-3 sets of each resistance exercise
  • 6-15 reps per set
  • Variety of Upper and Lower Body
  • Resistance increases by 5-10% increments
  • 2-3 non consecutive days/week
  • Post training cool down with calisthenics and static stretching
  • Individual training logs to monitor progress
41
Q

What is a hydrolysate when referring to protein powder supplements?

A

Short chain amino acid chain of partially digested protein. Good for absorption.
Examples: Whey and Casein

42
Q

Benefits of Whey

A

Enhances hypertrophy, strength, and bone density when coupled with resistance training

43
Q

Why is casein slow release protein?

A

Casein exists in “micelle” which is water averse on the inside and water loving on the outside. This allows the slow release of amino acids into the blood stream

44
Q

BCAAs

A

Some studies show BCAAs May increase endurance by delaying the onset of CNS fatigue which contributes to increased energy availability

45
Q

Glutamine

A

A nonessential amino acid supplement, marketed to increase strength, speed recovery, decrease frequency of respiratory infections, and prevent overtraining

Research fails to prove any of these claims

46
Q

B-Alanine (Carnosine) and Sodium Bicarbonate

A

Non-essential amino acid precursor of the peptide carnosine

Acts as a pH buffer in muscle tissue

May delay fatigue for high intensity activities

47
Q

Benefits of Caffeine

A

Wards off sleep, improves athletic performance, decreases pain and fatigue, boosts memory, enhances mood

48
Q

Downsides of chronic caffeine use

A

The body adapts and caffeine becomes less effective

High Blood Pressure

High Blood Sugar

Decreased Bone density in women

Jittery Nerves

Sleeplessness

Withdrawal symptoms

49
Q

Creative

A

Enhances building muscle mass when coupled with resistance training

Cellular energy

50
Q

Who should not use creatine unless cleared by a physician?

A

People with Renal problems

Diabetes, hypertension, decreased kidney function

51
Q

What are many athletes deficient in?

A

Iron

Enhances synthesis of hemoglobin and myoglobin which deliver oxygen to the working muscles

52
Q

Zinc

A

Important for immune function, protein synthesis, and blood formation.

It is easily lost from the body following strenuous activity in hot and humid environments

53
Q

Vitamin B12

A

Important for the normal metabolism of nerve tissue, proteins, fats and carbohydrates

54
Q

Riboflavin

A

And essential nutrient for energy production.

The nutrient is stored in muscles and used most in times of muscular fatigue

55
Q

Vitamin D

A

Calcium absorption, bone growth, mineralization

56
Q

Calcium

A

Bone structure, blood clotting, nerve transmission, and muscle stimulation

57
Q

Adverse effects of anabolic steroids

A 
High BP
Rage
Gynocomastia
Decreased testicle size (men)
Increased testosterone, deepening voice, and facial hair in women
58
Q

Androstenedione

A

“Natural muscle builder” that doesn’t work

Decreased HDL levels, cardiovascular disease, increased risk of prostate and pancreatic cancer, baldness, gynocomastia

59
Q

What are some physiological adaptations to Cardiorespiratory training within the muscular system?

A
  1. Increased size and number of mitochondria
  2. More capillaries around the recruited muscle fibers
  3. Hypertrophy (when the muscle fibers reach their capacity to generate force)
  4. Fast Twitch muscle fibers adapt by increasing the number of anaerobic enzymes
60
Q

What are some physiological adaptations to Cardiorespiratory training within the cardiovascular system?

A
  1. Increased size and strength of the heart (hypertrophy) as a response to the expansion of blood volume and greater need for cardiac output
  2. Larger stroke volume
  3. More effective oxygen delivery via vasodilation
61
Q

What are some physiological adaptations to cardiorespiratory training within the respiratory system?

A
  1. Increased ventilation of the alveoli
  2. Diaphragm, sternocleidomastoid, scalene, and serratus anterior become stronger and more fatigue resistant
  3. Stronger “breathing muscles” may lead to an increase in tidal volume which delivers more oxygen to the alveoli during high breathing frequencies
62
Q

Steady State Cardio

A 
Rate of oxygen uptake (VO2)
Heart Rate
Cardiac Output
Ventilation 
Blood lactate concentration 
Body temperature
ALL REACH A STEADY (elevated) STATE

Takes anywhere between 45 second to 3-4 minutes to achieve steady state

Exercise limitation is primarily limited by willingness, or availability of oxygen, muscle glycogen, and blood glucose

63
Q

Potential benefit to Interval Training?

A

Time-efficient

May promote greater improvements in VO2 Max and fitness than steady state

Anaerobic adaptations which improve the lactate threshold, thus enhancing an individuals ability to sustain higher intensities of exercise for longer

Provides an intensity great enough to cause the cardiovascular system to adapt by increasing stroke volume and end diastolic blood volume is also increased (chamber filling)

64
Q

US Dept and Health and Human Services Cardiorespiratory exercise recommendations

A
  • 150 min of moderate physical activity, or 75 minutes of vigorous intensity exercise, or a combination of both
  • Aerobic bouts should last at least 10 minutes and should be performed throughout the week
  • Participate in muscle strengthening activities at least twice per week
  • Children aged 6-17 should get at least 60 minutes of moderate to vigorous activity EVERY DAY, vigorous activity should be at least 3 days per week, and muscle/bone strengthening exercises a minimum of 3 days per week
65
Q

ACSM and AHA physical activity guidelines (FITT)

A 
•Moderate Intensity 40-60% 
= 5 times per week
OR
•Vigorous Intensity >60% 
= 3 times per week
OR a combination of both 3-5 times
66
Q

What are some methods for monitoring cardio

exercise intensity?

A
  • Heart Rate (HRR)
  • RPE
  • VO2 or metabolic equivalents (METs)
  • Caloric Expenditure
  • Talk Test/VT1
  • Blood Lactate and VT2
67
Q

OBLA (onset of blood lactate accumulation)

A

Commonly referred to the lactate threshold

When the blood lactate overwhelms the body’s ability to buffer it out (the body is no longer able to sustain physical activity, represented by HR flattening out despite increasing intensity. This is called the HRTP (heart rate turn point)

Blood Lactate risen above 4 mmol/L

68
Q

What is Cardiovascular Drift?

A

Cardiovascular drift, the progressive increase in heart rate and decrease in stroke volume that begins after approximately 10 min of prolonged moderate-intensity exercise, is associated with decreased maximal oxygen uptake, particularly during heat stress.

69
Q

Threshold Detection Zone 1

A

Low to moderate exercise

HR below VT1

70
Q

Threshold Detection Zone 2

A

Moderate to Vigorous Exercise

Between VT1 and VT2

71
Q

Threshold Detection Zone 3

A

Vigorous to very vigorous intensity

HR above VT2

72
Q

Calorie expenditure in regards to health

A

Less than or equal to 1,000 kcal/week burned will only result in improvements to health such as lower blood pressure and cholesterol

More than or equal to 2,000kcal/week burned will promote effective weight loss and significant improvements to overall fitness

73
Q

Recommendations for exercise duration and quantity

A

Mod-intensity at least 30 minutes per session for a minimum of 5 days per week for 150 minutes per week
OR
Vigorous-Intensity for 20-25 minutes per session, 3 times per week, 75 minutes per week
OR
Both mod & vigorous intensity 3-5 days per week

Obese people weight management:
50-60 minutes of moderate intensity exercise per day, 5-7 days per week =300 minutes per week
OR
150 minutes of vigorous activity 3 days per week (or a combo of both)

*Beginners will not be able to complete 30 min of moderate intensity exercise so they can accumulate their volume by exercising in 10 minute bouts

74
Q

Cardiovascular Exercise Progression

A

Incrementally increase duration of exercise by 10% per session
OR
5-10 minutes more every week or two
For the first 4-6 weeks of training

Once adherence is developed trainers can start manipulating exercise frequency, then intensity (remaining consistent with the clients goals)

75
Q

Fartlek Training 💩

A

“Speed Play” in Swedish

This training format provides a sequence of different intensity that stress both the aerobic and anaerobic systems by mimicking the changes in pace that occur in certain sports (soccer, football, lacrosse)

Fartlek running= intervals of slow jog and then sprints

76
Q

Water-Based Exercise

A

Reduces orthopedic loading
Trains different muscle groups

Good for older/obese population

Note: immersion in water causes blood to be redistributed to central circulation (away from the limbs). This can lead to breathlessness and heart failure in people with compromised circulatory function

77
Q

Mind-Body Exercises

A

Yoga, Tai Chi, and Pilates are not associated with high intensity aerobic activity however it’s intensity can be compared to walking

78
Q

Peripheral Vasodilation

A

When the blood is brought to the surface of the skin to be cooled

79
Q

Dangers of Exercise in Extreme Heat

A

Cooling the body becomes more difficult resulting in an elevated HR

Sweating results in fluid loss, which causes dehydration and blood volume declines

Heat exhaustion and Heat stroke are common while training in hot and humid environments

80
Q

How long does it take to acclimate to training in the heat?

A

Seven to Ten Days

81
Q

Exercising in the Cold

A

Hypothermia (excessive loss of body heat) also called frost bite

The cold can cause generalized vasoconstriction that can increase peripheral resistance and blood pressure. This poses a problem for people who are hypertensive or have heart disease

Heat loss accelerates when there is cold wind (wind chill)

Better to begin exercise going against the wind and finish the exercise with the wind at your back

82
Q

Exercising at Higher Altitudes

A

There is less pressure forcing oxygen into the blood so it’s harder for the body to deliver oxygen to the working muscle. HR increases

Signs of altitude sickness: shortness of breath, headache, lightheadedness, nausea

A good strategy is not to train the first night at altitude. Slowly allow body to adjust with a lower intensity progression

83
Q

What is the primary focus of Phase 1: Aerobic Base Training?

A

Getting clients who are either sedentary or have little Cardiorespiratory fitness to begin engaging in regular cardio exercise for the purpose of

  1. Improving Health
  2. Building Fitness
  • Build positive experiences and self-efficacy regarding cardio training
  • Build the habit of regular cardio exercise
  • Establish a base to make improvements in health, endurance, energy, mood, and caloric expenditure
84
Q

What is the focus of Phase 2 Aerobic Efficiency Training?

A

• Increasing the time of Cardiorespiratory exercise while introducing intervals to improve aerobic efficiency, fitness and health

85
Q

What is the focus of Phase 3 Anaerobic Endurance Training

A

Focused on helping the client enhance his or her aerobic efficiency to ensure completion of goal events, while building anaerobic endurance to achieve endurance Dash performance goals

Improved anaerobic endurance will help the client to perform physical work at or near VT2 for an extended period, which will result in improved endurance, speed, and power to meet primary performance goals

86
Q

Who is Phase 4 anaerobic power training appropriate for?

A

Cyclists, runners, kayakers, basketball, soccer…basically Athletes who need to have cardio respiratory endurance and the ability to sprint repeatedly

87
Q

What is the intention of Phase 4 anaerobic power training?

A

It is intended to increase the tolerance for the metabolic byproducts of high intensity exercise, including exercise performed at intensities greater than VO2 max

88
Q

What are the four considerations when training older clients?

A
  1. Avoiding cardiovascular risk
  2. Avoiding orthopedic risk
  3. The need to preserve muscle tissue
  4. The rate at which older individuals adapt to training (longer recovery time needed)
89
Q

What are the two considerations when training youth?

A
  1. Avoid overspecification and let them develop well-rounded motor skills and athleticism
  2. Avoid overtraining as it could lead to orthopedic trauma

SHANNON’S ACE KEY CONCEPTS (18 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions