Week 10

Question 1

FITT-VPP for Resistance Training

Answer 1

F: 2-3 days

I: 60-80% RM (rep max)

T: 8-12 reps, 2-4 sets

T: work at least 10 major muscles (over the 2-3 days)

V: days and sets and reps

P: alter load, volume, rest, complexity

P: full body, split, circuit

Question 2

What Does the Canadian 24hr Movement Guidlines Perscribe

Answer 2

prescribe PA, sedentary behaviour and sleep

Question 3

How much rest between resistance training sessions for a muscle group?

Answer 3

should rest at least 48 hours between sessions for any single muscle group

Question 4

How should you format your resistance training workouts?

Answer 4

• You should start your lifts with large muscle groups
• Then as you move through the workout you do the more fine muscle groups

Question 5

Things to consider with resistance training for old people

Answer 5

• Lower the weight a lot
• Help them find stability with something like a chair or counter
  
  • Minimize chance of falling

Question 6

What does ABP stand for?

Answer 6

Always be progressing

Question 7

What gains strength faster, you upper or lower body?

Answer 7

Lower body

Question 8

What’s the maximum amount of sets you should do for any given exercise

Answer 8

4. Anything more has very diminished returns

Question 9

Does resistance training in children stunt growth?

Answer 9

No, if it is done correctly it does not

Question 10

Resistance exercise recomendations for kids

Answer 10

• Should begin resistance training with kids, 1-2 sets, 12-15 reps
  
  • Very light to moderate load (30% 1RM)
  • Training frequency should be 2-3 times/week

Question 11

FITT-VPP For Flexibility

Answer 11

F: at least 2-3 days (but can be up to 7; daily is most effective)

I: to slight discomfort

T: 10 to 30s (no more than 60s)

T: static or dynamic

V: 60s

P: tbd

P: warm

Question 12

When is flexibility best practiced?

Answer 12

Flexibility is best practiced after a workout because your muscles are already warm

Question 13

Ballistic method of stretching

Answer 13

Stretching that uses the momentum of the moving body segment to produce the stretch

basically bouncing

Question 14

Dynamic Stretching

Answer 14

involves a gradual transition from one body position to another and a progressive increase in reach and range of motion as the movement is repeated several times

Question 15

Static Stretching

Active vs passive

Answer 15

holding a stretch in one position for a period of time
Active:
* Involves holding the stretched position using the strength of the agonist muscle
* Common in yoga

Passive:
* Assume a position that inherently produces a stretch without using muscle activation

Question 16

PNF Stretching

Answer 16

• Proprioceptive Neuromuscular Facilitation
• Involve contraction of the muscle group followed by static stretching of the same group
• i.e. When a physio tells you to resist them