WEEK 6 - resistance exercise prescription

Question 1

“strength strongly related to health” is defined but what term ?

Answer 1

muscle function

Question 2

what are the four training outcomes (our clients gals will generally be entered around the following :)?

Answer 2

• health
• fitness
• performance
• aesthetics

Question 3

define “health” :

Answer 3

e.g. : increase energy, vigour, mental health, manage or prevent chronic disease

Question 4

define “fitness” :

Answer 4

eg. : improve feelings of strength, endurance, keeping up with kids/grandkids

Question 5

define “performance” :

Answer 5

eg : athletic competition, occupation

Question 6

define “aesthetics” :

Answer 6

eg. build muscle and decrease body fat

Question 7

what does muscle growth stimuli responds in response to ?

Answer 7

overload

Question 8

what additional three ways do muscle growth stimuli :

Answer 8

• metabolite accumulation
• mechanical forces
• immune signalizing (inflammation)

Question 9

define metabolite accumulation ?

Answer 9

the saturation of metabolic by-products in the muscles which hamper the muscle’s ability to perform, eventually leading to fatigue

Question 10

what is metabolic overload ?

Answer 10

is when the muscles cannot keep up with the rate of energy consumption

Question 11

what is mechanical forces ?

Answer 11

enhanced protein synthesis and fiber hypertrophy are elicited in skeletal muscle, whereas a lack of mechanical stimuli due to inactivity/mechanical unloading leads to reduced muscle protein synthesis and fiber atrophy

Question 12

what is immune signalling (inflammation) :

Answer 12

triggered when innate immune cells detect infection or tissue injury

Question 13

what does “FITT” stand for ?

Answer 13

frequency, intensity, type and time

Question 14

what is volume ?

Answer 14

combination of load, reps sets, and internet rests

Question 15

what is repetition range ?

Answer 15

number of repetitions to reach failure

Question 16

what is intensity (%-1RM) for strength ?

Answer 16

80 - 100

Question 17

what is intensity (%-1RM) for endurance ?

Answer 17

50 - 75

Question 18

what is intensity (%-1RM) for hypertrophy ?

Answer 18

70 - 85

Question 19

what is reps for strength ?

Answer 19

1 - 8

Question 20

what is reps for hypertrophy ?

Answer 20

6 -12

Question 21

what is reps for endurance ?

Answer 21

> 12

Question 22

what is sets for strength ?

Answer 22

3 - 6

Question 23

what is sets for hypertrophy ?

Answer 23

2 - 5

Question 24

what is sets for endurance ?

Answer 24

2 - 3

Question 25

what is rests for strength ?

Answer 25

2 - 3 min

Question 26

what is rests for hypertrophy ?

Answer 26

2 - 5 mins

Question 27

what is rests for endurance ?

Answer 27

30s - 1 min

Question 28

what is progression for strength ?

Answer 28

load

Question 29

what is progression for hypertrophy ?

Answer 29

reps-load

Question 30

what is progression for endurance ?

Answer 30

load/sets

Question 31

how often should major muscle groups be trained ?

Answer 31

major muscle groups should be trained at least 2 times per week

Question 32

how often should full-body routines be done ?

Answer 32

general workout 1-3 sessions per week

Question 33

what are split workouts ?

Answer 33

focus on different muscle groups to enable greater overall frequency

Question 34

what are some examples of split workouts ?

Answer 34

- upper/lower - push/pull - chest/back/legs

Question 35

how many hours do they recommend between sessions targeting same muscle groups ?

Answer 35

recommend 48 hours between sessions targeting same muscle groups

Question 36

what are simple/straight sets ?

Answer 36

These are basic sets where each element is distinct and there's a clear order or sequence. For example, {1, 2, 3, 4, 5} is a simple set of consecutive numbers.

Question 37

what are supersets ?

Answer 37

contain all the elements of another set, plus possibly additional elements. Formally, if set A is a superset of set B, then every element of B is also an element of A, and A may contain additional elements not in B. For example, if A = {1, 2, 3, 4, 5} and B = {1, 2}, then A is a superset of B.

Question 38

what are pyramids sets ?

Answer 38

Imagine a pyramid with the largest set at the base, gradually narrowing down to smaller sets at the top.

Question 39

what are circuits sets ?

Answer 39

implies a closed loop or path, suggesting some sort of cyclical or interconnected nature among the sets

Question 40

what are the two types of exercise types ?

Answer 40

compound (multi-joint) and isolation (single-joint)

Question 41

define compound (multi-joint) :

Answer 41

involves more than one major group

Question 42

define isolation (single-joint) :

Answer 42

involves only one major muscle group

Question 43

what is the training order in the "type"" portion of the FITT principal :

Answer 43

- multi-joint before single-joint - large before small - fast before slow - high-intensity before low-intensity - alternate muscle groups

Question 44

what goes first; single or multi joint ?

Answer 44

multi before single joint

Question 45

what goes first; small or large ?

Answer 45

large before small

Question 46

what goes first; fast or slow ?

Answer 46

fast before slow