quiz 2 Flashcards
(55 cards)
how much phosphagen repletion happens after 30 seconds of rest?
40-50%
how much phosphagen repletion happens after 1 min of rest?
60-75%
how much phosphagen repletion happens after 90 sec of rest?
75-85%
how much phosphagen repletion happens after 2 mins of rest?
80-90%
exercise prescription must be based on what?
analysis of athlete/client AND sport/activity
muscle action: eccentric
- muscle lengthens
- greater force per unit of muscle cross sectional area
- less motor unit activation per unit of force
- less energy expenditure per unit of tension
- produce higher levels of muscle damage and are more conducive to muscle growth (hypertrophy)
muscle action: concentric
- muscle shortens
- loading targets the sticking point - most difficult part of concentric contraction bc otherwise, results in failure
- accentuates eccentric in this situation (negatives)
we are stronger _____ by up to 40%
eccentrically
muscle action: isometric
- no change in length
- stabilizer muscles during an exercise
- occur between con and ecc
- grip
- iso holds (plank, glute bridge, etc.)
what are the 3 planes of motion?
1) sagittal
- tend to only train this plane
2) frontal
- lateral movements
3) transverse
- rotational movements
how do we select exercises to prescribe?
1) based on movement or muscle group
2) single joint vs multi joint (usually multi)
3) isolation vs compound (more time in compound)
4) free weight vs machine vs bands vs body weight
why is the use of resistance bands controversial to exercise?
- tension increases as you pull harder - can be good
- have to be cautious, elasticity can being back body segments at high velocities and cause or worsen injury
- elastic part is doing most of the eccentric work
body weight training is safer than weight training
true or false?
false, it’s no safer
training session structure: total body
- most common in athletes
- olympic lifts
- typcially 2-4 times per week
training session structure: splits
-most commonly used in hypertrophy phase and in body building - allows for increased volume per muscle group
isolated splits - def
1 muscle group per training session (can be hard to isolate certain areas)
compound split - def
more than 1 muscle group in a session
1) UB/LB
2) muscle groups
- push/pull or agonist/antagonist
- synergist (chest, triceps)
- unrelated (chest, calves)
- double splits - 2 sessions per day
what is the recommended exercise order?
- high technical or new skills
- power (and full body)
- high intensity
- multi joint
- large muscle groups
- compound
- core before accessory
- alternate UB/LB or agonist/antagonist
how is intensity often prescribed?
-in terms of %1RM
what is the problem with prescribing exercises according to %1RM?
- requires frequent re-testing for all major lifts
- time, personnel, money
what is a more practical way of preescribing intensity?
“leave on in the tank” or VBT depending on goal/phase
- written as 3 x 12 @ 13 RM
- trial and error
- simply and practical
how should intensity be progressed? (ACSM)
2+2 rule
- increase whena thlete can lift desired weight for 2 additional reps in 2 consecutive session
- by 2-10%
mean concentric velocity - def
- average speed during the entire concentric phase of the exercise
- used for typical strength-based exercises (both acceleration and deceleration phase) such as back squat, deadlift, bench press, prone pull, etc
peak concentric velocity - def
peal speed during the concentric phase of the exercise and is usually calculated every 5 ms
- used for ballistic/power based exercises (power cleans, snatch, bench press throw, jump squat)
- mean concentric vel is not appropriate since these consist of acceleration and a trajectory phase
- first pull phase is often slow, second is explosive (other methods would skew data)
