Exercise And Training Knowledge Flashcards

1
Q

If the training objective is to tone and firm muscle what does the program look like?

A

Train for endurance

High Reps (13 to 20)

Resistance low

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2
Q

If the training objective is to build size mass and bulk what does the exercise program look like?

A

Train for hypertrophy

Medium reps (6 to 12)

Medium resistance

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3
Q

If the training objective is to build strength and power what does the program look like?

A

Train for strength

Low Reps (less than 6)

High Resistance

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4
Q

What is stroke volume?

A

How much blood ventricles can push out with each beat

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5
Q

What is the equation to determine cardiac output?

A

Q = SV X HR

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6
Q

What does RPE stand for?

A

Rate of exertion scale, subjective, measured on a scale of 1 to 10 by participant

Also known as Modified Borg Scale

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7
Q

What is the talk test?

A

A way to measure the intensity of cardio exercise

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8
Q

What does RHR stand for?

A

Resting heart rate, slowest safe state (sleep)

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9
Q

What is the pre exercise heart rate?

A

Measured while a participant sits quietly for 5 minutes prior to exercise

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10
Q

What does MHR stand for?

A

Maximum heart rate, MHR = 220 - age

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11
Q

What does HRR stand for?

A

Heart rate Reserve, MHR - RHR

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12
Q

What does THR stand for?

A

Range heartbeats at during exercise, training heart rate

Should match participant goals, often measured in zones, should be determined before exercise period

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13
Q

How do you determine the maximum heart rate formula?

A

MHR formula: THR = %MHR(220-age)

Beginner 60 to 70%
1 to 3 months 65 to 75%
3 months or more 75 to 90%

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14
Q

What is the Heart Rate Reserve formula?

A

Also known as Karvonen formula

THR = %HRR [ (220-age) - RHR] + RHR

Beginner 50 to 60%
1 to 3 months 60 to 70%
3 months or more 70 to 80%

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15
Q

List the benefits of cardiovascular exercise

A

Healthy body composition, reduced risk of cardiovascular disease, reduced blood pressure, reduced resting heart rate, improved respiratory efficacy, improved cardio endurance

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16
Q

What is the VO2 Max of a beginner?

A

30-40ml/kg/min

17
Q

What is the VO2 Max of an intermediate?

A

40-45ml/kg/min

18
Q

What is the VO2 Max of an advanced?

A

45+ml/kg/min

19
Q

List the FITT principals for a beginner cardio program:

A

2-3 times per week

50-60%HRR

60-70%MHR

15-30 mins

20
Q

List the FITT principles for an intermediate cardio program:

A

3-4 times per week

60-70%HRR

65-85%MHR

30 mins plus

21
Q

List the FITT principles for an advanced cardio program:

A

3-6 times per week

70-85%HRR

75-90%MHR

20 mins plus

22
Q

Describe the FITT principles for an endurance weight training program:

A

2-3 x/week same muscles, 3-4 x/week split routine

1-2 exercises per muscle

66-69% 1RM

13-15 REPS

1-3 SETS

2-4 sec tempo

Rest between sets: 30 secs - 1 min

Rest between workouts: 48 hours

23
Q

Describe the FITT principles for a hypertrophy weight training program:

A

2-3 x/week same muscles, 4-6 times per week split routine

2-6 exercises per muscle

70-90% 1RM

8-12 reps

2-4 sets

1-10 secs tempo

1-2 mins rest between sets

48-72 hours rest between workouts

24
Q

Describe the FITT principles for a strength weight training workout:

A

2-3 x/week same muscles, 3-4 x/week split routine

1-2 exercises per muscle

2-6 reps

4-6 sets

1-5 secs tempo

2-4 mins rest between sets

48-96 hours rest between workouts

25
Q

Describe the FITT principles for a power weight training workout:

A

2-3 x/week same muscles, 3-5 x/week split routine

1-2 exercises per muscle

80-90% 1RM

2-3 reps

3-5 sets

0.25-1 sec tempo

2-4 mins rest between sets

48-72 hours rest between workouts

26
Q

In what order should you plan various types of movement exercises in a program to maximize energy and efficiency with the workout?

A
  1. Explosive exercises
  2. Multi-joint (compound) exercises
  3. Single joint, large muscle exercises
  4. Single joint, small muscle exercises
  5. Core and small stabilizer muscle exercises
27
Q

How many calories are in one gram of carbohydrates?

A

4 calories

28
Q

How many calories are in one gram of protein?

A

4 calories

29
Q

How many calories are in one gram of fat?

A

9 calories