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EXS 142 > EXS 142 Final > Flashcards

EXS 142 Final Flashcards

(51 cards)

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1
Q

specificity

A

training the body in a specific manner/outcome

SAID- specific adaptations by imposed demands

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2
Q

overload

A

placing a greater demand on the muscles than what they are used to

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3
Q

progressive overload

A

implement the overload concept overtime

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4
Q

Importance of weight training

A
  1. Neurological changes (first 4-6weeks)
  2. hypertrophy (after 4-6 weeks)
  3. preventing disease (cardiac, renal, metabolic)
  4. increase bone mineral density
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5
Q

what are the types of muscles and their stimuli?

A

skeletal- voluntary stimuli
smooth- involuntary stimuli
cardiac- involuntary stimuli

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6
Q

what are the skeletal muscle types?

A

type 1 (slow twitch)- endurance, marathon

type 2 (fast twitch)- power/explosive, jumping

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7
Q

what are the major muscles?

A

aka cross multiple joints
-chest
-back
-legs
-shoulders

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8
Q

what are the core muscles?

A

-shoulders
-chest
-legs

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9
Q

what is the correct lifting technique?

A

gripping the bar using proper grift and hand positioning

establishing a stable position

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10
Q

what are the assisting muscle groups?

A
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11
Q

what are standard bars?

A

1” in diameter
have fixed weights
5lbs/foot: curl bar, 15lbs; standard, 25lbs

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12
Q

what are olympic bars?

A

EZ curl (25 lbs) and regular (45lbs)/7’ long

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13
Q

Olympic locks vs. spring locks

A

Olympic locks- 5lbs

spring locks- <1lb

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14
Q

What are the pros and cons of machines?

A

pros: back support, quick and easy, no spotter, hard to mess up on

cons: limited ROM, limited weight, not for every body type, expensive

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15
Q

what are the pros and cons of free weights?

A

pros: less expensive, requires less room, takes join thru full ROM, more specific

cons: requires spotter, ROM issues, higher injury rates

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16
Q

what is FITTVP?

A

frequency- how often
intensity- how much weight
time- how long
type- program type
volume- total work performed
progression- increase duration, volume, frequency, or intensity

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17
Q

what are the five contact points for bench or seat?

A

head, shoulders, back, glute, feet

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18
Q

explain the spotting technique

A

needed for overhead/over-the-face exercises

-must be strong enough
-know how many reps
-let the lifter know about their form
-alternate grip for bench press

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19
Q

what are the different types of grips?

A

overhand, underhand, alternated grip, open grip

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20
Q

when do you use a weight belt?

A

when performing near maximal weight on squat and power exercises

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21
Q

what do you want to avoid when breathing during exercise?

Study These Flashcards
A

Valsava Maneuver- expiration against a closed airway

22
Q

what is the breathing technique during exercise?

Study These Flashcards
A

breathe in during the eccentric/down phase
breathe out during the concentric/up phase

always keep breathing and don’t hold your breath!

23
Q

what are SMART goals?

Study These Flashcards
A

Specific- clear and easy-to-understand goal
Measurable- quantified and can be tracked
Achievable- know the client’s limits
Realistic- What are they capable of?
Timely- Goal needs a targeted date (motivation)

24
Q

what is the name of the method of arrangement/split of exercises we do in class?

Study These Flashcards
A

push/pull
upper/lower
full-body

25
Arranging exercises Variables
large to small MJE to SJE most intense to least intense
26
determining loads variable
% of 1RM method 2 fo 2 rule
27
what is an endurance program?
toning program 12-20 reps 2-3 sets 60-67% load 20-30 sec rest
28
what is a hypertrophy program?
building muscle program 6-12 reps 3-6 sets 67-85% load 30-90 sec rest
29
what is a strength program?
strength and power program 1-6 reps 3-5 sets 85-100% Load 2-5 min rest
30
what is the 2 for 2 rule
ability to successfully complete 2 more reps than your goal on 2 consecutive days, then increasing -2 .5-5lbs for upper body -5-15lbs for lower body
31
compound set variable
working the same muscle group with two different exercises w/o rest in between to better fatigue muscles/recruit more muscle fibers ex. bench press and pushups
32
are compound and supersets done in a strength program?
no, due to the long rest needed in- between sets (2-5min)
33
super set variable
working the opposing muscle group w/ two different exercises w/o resting in between ex. bench press and lat-pulldown
34
What is delayed onset muscle soreness
-becoming sore 24-48hrs after a strenuous session -can last up to 5-7 days -should not be a goal to have -no relation to lactic acid build-up
35
What does the ACSM recommend?
recommends 2-3 days/wk of weight training
36
we should always incorporate ________ movements
multi-planar (side lunge)
37
muscle imbalance can occur ____________
from single-plane movement
38
what is the transverse plane?
rotation/bottom)
39
What is the frontal plane
abduction and adduction (front/back)
40
what is the sagittal plane
flexion and extension (R/L)
41
What are the three planes of motion
Sagittal, frontal, transverse
42
what happens to the body after a lift?
glycogen stores are depleted from anaerobic glycolysis micro tears in muscles would want to consume protein and carbs to replenish within 30 min
43
what should you do when fueling after a lift?
ideal time which macronutrients /foods
44
What are the benefits using a pre-workout with caffeine
-stimulates CNS -improve response time, decrease fatigue, increase alertness - no more than 400mg/day
45
what are the benefits of using creatine
-increase strength and muscle mass -increase the body storage of phosphocreatine (more ATP)
46
what is muscular endurance
muscles ability to perform repeatedly for an extended period
47
what is muscular strength
the muscle's ability to exert maximum force during a single effort (1RM)
48
what are the physiological changes with age?
-max HR decreases -resting and exercise BP increases -fat mass increases -flexibility decreases -balance decreases -bone density decreases
49
what are the effects of excess fat on the heart?
the heart has to work harder or pumping mechanism may be affected
50
what are the effects of blood vessels in fat?
1lb of fat has 5 miles of blood vessels--> harder the heart has to pump to reach those vessels
51
what are some weight training myths?
-makes you bulky -stunts your growth -muscles turn to fat when you stop lifting

EXS 142 (1 decks)

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