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Kin 5100 > Exam 2 CH 12 Musculoskeletal programimg > Flashcards

Exam 2 CH 12 Musculoskeletal programimg Flashcards

(57 cards)

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1
Q

Steps for Designing a resistance training program

A
  1. Identify Goal
  2. Determine program type
  3. Identify muscle weaknesses
  4. Select exercises
  5. Order exercises
  6. Use goals to determine sets, reps and load
  7. Set guidlines for progresive overload
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2
Q

5 main categories of resistance training goals

A

Stabilization
Muscular Endurance
Muscular Hypertrophy
Strength
Power

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3
Q

Training principles applied to resistance training programs.
Specificity

A

Muscle group
Muscle action
training intensity

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4
Q

Training principles applied to resistance training programs.
Overload

A

> 60% 1RM

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5
Q

Training principles applied to resistance training programs.
Progression

A

Volume and intensity

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6
Q

Training principles applied to resistance training programs.
Initial Values and interindividual variablility

A

Initial improvement of untrained individuals is rapid

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7
Q

Training principles applied to resistance training programs.
Diminishing returns

A

Plateaus in strength and muscle mass for advanced lifters

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8
Q

Training principles applied to resistance training programs.
Reversibility

A

Mass and Strength losses when program is terminated

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9
Q

Types of resistance Training

A

Static (isometric)
Dynamic
-concentric
-eccentric
Isokinetic

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10
Q

Guidelines for designing isometric training programs
Isometric strength

A

Intensity - 100 % MVC
Duration - 5 sec per contraction
Repetitions - 5-10
Frequency - 5 days/wk
Length of program - 4 wk or more

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11
Q

Guidelines for designing isometric training programs
Isometric Endurance

A

Intensity - 60% MVC or less
Duration - until fatigued
Repetitions - 1 per session
Frequency - 5 days/wk
Length of program - 4 wk or more

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12
Q

Equipment Order

A

Selectorized machines
Hydraulic/gas powerd machines
Strength training machines
Barbells, free weights, dumbbells
Cable Machines
Elastic Resistance
Core boards
Medicine balls
Kettle bells
Suspension bodyweight training

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13
Q

Considerations
Large or small muscle group exercises first

A

Large

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14
Q

Considerations
Multi joint or single joint exercises first

A

Multi joint

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15
Q

Considerations
Explosive power lifts or single joint exercises first

A

explosive power

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16
Q

Considerations
Exercises for weak or stronger muscles first

A

weak

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17
Q

Considerations
Least or most intense first

A

most

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18
Q

Variables Applied to Dynamic Resistance Training Programs
Frequency for General Population

A

General Population - 2-3 days/wk nonconsecutive

Minimum 48 H rest between workouts

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19
Q

Variables Applied to Dynamic Resistance Training Programs
Frequency for Advanced Population

A

4-6 days/wk
split routine
each muscle group twice per wk

Minimum 48 hr rest between workouts

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20
Q

Variables Applied to Dynamic Resistance Training Programs
Sets for optimal muscle strength for novice and intermediate

A

4 sets per muscle group

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21
Q

Variables Applied to Dynamic Resistance Training Programs
Sets for optimal muscle strength for advanced

A

8 sets per muscle group

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22
Q

Are single sets acceptable initally

A

yes (first 2 months)

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23
Q

high intensity and low reps

24
Q

low intensity and high reps

25
Intensity (load) Novice
60-70% 1RM
26
Intensity (load) Intermediate
70-80% 1RM
27
Intensity (load) Advanced
80-100% 1RM
28
Intensity (load) Muscular Enduracne
< 50% 1RM
29
How to calculate volume for musculoskeletal
Sets x reps x load
30
Rest Between sets Muscular Endurance
< 1 min
31
Rest between sets Hypertrophy
2-3 min
32
Rest between sets Strength and power
3-5 min
33
ACSM Guidelines for Resistance Training of Healthy Adults Muscle Strength and muscle mass
# of exercises - 8-10 Intensity - 60-80% 1RM Reps - 8-12 Sets - 2-4 Frequency - 2-3 nonconsecutive days/wk Number of exercises - 8-10
34
ACSM Guidelines for Resistance Training of Healthy Adults Muscle endurance
Intenisty - < 50% 1RM Reps - 15-25 Sets - < 2 Frequency - 2-3 noncensecutive days/wk Number of exercises - 8-10
35
Goals of Periodization
Maximize Gains Minimize overtraining Address goals
36
Program Timeframe
Macrocycle
37
Specific training goals
Mesocycle
37
Progressive training segments for each mesocycle
microcycle
38
Periodization Varibles
Training Volume Training Intensity Type of Muscle action Training Frequency
39
Example of Macrocycles
9-12 months Yearly Plan
40
Example of Mesocycles
3-4 months Off season Pre season In season Post season
41
Example of Microcycle
1-4 weeks Weekly plan
42
increase intensity and decrease volume as cycle progresses
Linear Periodization
43
Decrease intensity and increase volume as cycle progresses
Reverse Linear Periodization
44
Short microcycles with frequent changes in intensity and volume
Undulatin Periodization
45
Variations for advanced dynamic resistance training programs
Set variations Vary order and number of exercises Frequency
46
Examples of some variations
Westside Conjugate Method 5-3-1 method Tri-phasic Crossfit Smolov Stronglifts 5x5 Cube Method
47
Circuit Resistance Training
Combo: strength, muscular enduracne. cardo 10-15 stations repeated 2-3 times about 30 sec per station 15-20 sec rest between stations
48
Eccentric training
Train with higher forces and velocities Specialized eccentric training devices needed Reduce training time Increased risk for DOMS
49
Core Stability
Maintain Ideal alignment Develops muscular endurance more than strength or power
50
Exercises of functional training
Spinal Stabilization Proprioception and balance Resistance Flexibility
51
High intensity and high volume functional training with short rest periods
Extreme Conditioning Programs
52
Resistance Training Program Recommendations for Children
-Qualified Instruction and supervision -8-12 multi joint exercises -Size appropriate equipment -Decrease resistance if can't complete 8 reps -2-3 days/wk
53
Resistance training recommendations for children Volume Novice Advanced
Novice - 1-2 sets, 8-15 reps, 60% 1RM Advanced - 3-4 sets, 8-15 reps, <80% 1RM
54
Recommendations for older adults
2 days/wk 8-10 exercises 1-3 sets 8-12 reps
55
Muscular Power for older adults
Power is a predictor of ability to perform activities of daily living Power declines faster than strength with agin include fast-velocity resistance training in program
56
Variations to traditional resistance training
Perform core exercises on unstable surfaces Incorporate whole-body vibration training Experiment with kettlebell exercises Include some high-intensity or extreme conditioning for variety

Kin 5100 (16 decks)

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