WRT Flashcards

Question

Mesocycles are the amount of months spent between start and end of goal. What are the 8 acute training variables in this? VIRFRDCE

Answer 1

Volume (frequency/sets) Intensity (rep range) Rest/Recovery Frequency Rest Density Complexity Exercise Order

Answer 2

Linearity Progressing a training stress/fitness characteristic in linear fashion throughout mesocycle (equivalent to “progressive overload” for single/multiple factors) Undulating (aka up & down) Changing training volume &/or intensity to expose body to different stressors often within each micocycle (week) Conjugate Regularly changing training stressors with purpose of training different physical characteristics simultaneously eg/West Side Barbell doing max strength days&dynamic explosive day within same micro cycle (week)

Answer 3

Ascending step loading Ascending volume of training within a given mesocycle from low/medium to very high Eg/volume has increased across the period allowing for adaption & improvement Descending step loading Descending volume of training within a given mesocycle from very high to low/medium Eg/descending volume loading to create over reach&over compensation adaption-initial week creates heavy fatigue & by keeping the next sessions close together, fatigue gradually creeps. Following several mesocycles a lower volume mesocycle will likely be planned in to reduce fatigue levels

Answer 4

6-12 67-85% 3-6 30-90 seconds

Answer 5

1-6 85-100% 2-6 2-5 minutes

Answer 6

1-5 75-95% (rep dependent) 3-5 2-5 minutes

Answer 7

Westside Barbell Method Wendler 5.3.1 Starting Strength German Volume Training Smolov Squat Program Russian Squat Routine

Answer 8

Structed weights lesson As part of a Circuit Body pump/Body Balance session, Pilates/Yoga

Answer 9

All equipment must be correctly racked and stored. Collars must be used. Risk levels increase if solo lifting (no spotter/first responder). Apply Manual handling techniques to equipment movement. Do not walk into weight lifting area when in use.

Answer 10

+ Many different exercises can be carried out. + Complex exercises stimulate nervous system & greater improve coordination. + Involves stabilisers & fixator muscles during movements. + Movement is unrestricted, greater ROM. + Cheaper than machines. + Greater functional cross-over. - More experience is required to use correctly. - Higher risk of injury & incorrect form due to more complex techniques. - May require additional equipment. - Training partner required for some exercises.

Answer 11

OLYMPIC - Have standardised sizes & weights (male bar=7ft&20kg, female bar=6ft&15kg). BARBELL - Bi-lateral so stronger side may dominate. - Have restricted movement compared to dumbbells DUMBBELLS - Dumbbell exercises require more co-ordination - Dumbbell weight is restricted– Eg; max weight 50 kg in Arena.

Answer 12

For safety so if lifter fails to lift the weight, it can be safely removed. Used to enhance the set by allowing spotter to aid the lift so the lifter achieves more reps (but should be limited to last couple of reps) Demonstrate varying spotting techniques for different exercises: - Ensure correct use of communication (your bar, my bar, Your bar) - Spotter must pay full attention to lifts - Bear Hug technique=recognised spotting technique for squatting

Answer 13

Keeps knees straight & legs steady, generating power from upper trunk & using rest of body to stabilize. Since primarily uses shoulders & arms, for most athletes strict pressing is “weakest” compound lift in terms of overall poundage. But that makes big numbers all the more impressive, because technique has to be dialled in & shoulders have to be strong.

Answer 14

1 - Pressurize&brace trunk, pushing bar aggressively off shoulders, pulling head back out the way so you can move the bar in as direct a line as possible, slightly backward into the overhead position. 2 - Spread elbows out to move them under the bar as you press. As the bar passes, push head forward through arms to establish a strong overhead lockout with bar over base of neck. 3 - Reverse motion to return bar to shoulders. Don’t bend the knees or bounce into your legs.

Answer 15

Simple overhead pressing strength exercise that can be used to support the jerk & to teach & train upper body mechanics for push under jerk. - Taking too wide a grip/too narrow a stance - Letting core collapse & back arch (keep pelvis in neutral position & core braced through entire lift) - Letting chest fall forward (squeeze shoulder blades back slightly so chest stays upright) - Pressing around head instead of tucking in chin (don’t shift bar path out & around head)¬ driving head through.

Answer 16

1 Stand with heels hip-width &toes turned out 2 With weight balanced slightly more toward heels but full foot in contact with floor & bar in jerk rack position (between throat & highest point of shoulders) 3 Shoulders protracted & slightly elevated, hands as deep under the bar as possible, grip relaxed, elbows down but in front of bar & out to sides. 4 Dip by bending at knees only with trunk vertical & maintaining balance to a depth of approximately 10% of your height. 5 Brake as quickly as possible in the bottom & drive straight back up aggressively with legs to accelerate barbell upward maximally. 6 As you finish the extension of the legs, push bar up & slightly back with arms to preserve as much bar speed as possible, pulling head back to clear a path. 7 Drop back to flat feet but keep legs tight with knees straight as you finish pushing bar into a locked out position overhead with head pushed through arms again to position bar over base of neck. 8 Lock out & hold forcefully for a moment before lowering bar for subsequent reps

Answer 17

An effective supplementary exercise for jerk that trains same dip&drive as jerk 8

Answer 18

1 Stand with heels hip-width&toes turned out, with weight balanced slightly more toward heels but full foot in contact with floor. 2 Hold bar in jerk rack position (between throat& highest point of shoulders), shoulders protracted & slightly elevated with hands as deep under bar as possible, grip relaxed, elbows down but in front of bar & out to sides). 3 Dip by bending at knees only with trunk vertical& maintaining balance to depth of approx 10% of your height. 4 Brake as quickly as possible in bottom & drive straight back up aggressively with legs to accelerate barbell upward maximally. 5 As you finish extension of legs, push bar up & slightly back with arms to preserve as much bar speed as possible&quickly move feet into squat stance as you punch elbows into a secure overhead position&sit into partial squat (any depth above parallel squat=considered power jerk, below=squat jerk) 6 Secure & stabilize bar before recovering to standing position with bar still overhead.

Answer 19

Can be a lifter’s chosen style of jerk in competition As training exercise, it serves weightlifters as a way to train better 6

Answer 20

1 Stand with feet hip width, toes turned out slightly, shins as close to bar as possible. 2 Take overhand/mixed grip on bar, slightly outside shoulder width, hinge at hip to roughly 50-60 degrees. 3 Assume starting position with shoulder joint above bar&upright posture, weight through mid foot & heels. 4 Brace trunk forcefully with back extended & lift by simultaneously extending knee & hip, push with legs through floor. 5 Keep core tight&lumbar-pelvis in neutral throughout the movement aswell as maintaining strong neutral scapula position. 6 Keep bar as close as possible to legs & maintain whole foot balance until reaching standing position. 7 Finish at top with tight legs, glutes&abs to ensure complete knee&hip extension. 8 -Lower under control by breaking at hips early & flexing at hip whilst pushing gluteals back, maintaining neutral spine (weight touches NOT crashes into ground)

Answer 21

1 Very wide stance, feet facing out. 2 Hands come between legs, in a grip comfortable for lifter. 3 Back in a more upright position, neutral spine throughout 4 Engage core & extend through knee & hip, contracting legs & glutes. 5 Return to start position by maintaining neutral spine & flexing at hip & knee 6 Strain felt through adductor muscle groups.

Answer 22

1 Lift bar up to standing position, hinge at hip whilst keeping fixed straight/slightly flexed knee position 2 Lower weight as if running paint roller down legs. 3 Maintain neutral spine throughout movement. 4 Lower weight to furthest point possible through hamstring range. 5 If hamstrings=flexible, can be performed on box for greater range beyond feet. 6 Return to start position by extending through hip

Answer 23

- Set up bar in appropriate rear rack position. - Approach underside of bar placing hands in grip (like W), feet just outside shoulder width&flat on floor, with weight through mid foot, heel & feet turned slightly out. - Choose high/low bar back squat Screw heels into ground, tighten core & with firm grip pull down with arms into body – ‘W’ - Lift the bar standing upright - Step back with one leg&screw foot through heel into ground. - Step back with other leg trying to take your squat stance to avoid shifting & adjusting body. - Look down&adjust feet as necessary with minimal disturbance.

Answer 24

- Break at hips & knees simultaneously reaching back with hamstrings whilst pushing knees out. - Maintain angle of trunk with shins - Squat so hips drop below knees, maintaining neutral spine throughout - Keep tightness through body, mainly core & glutes, returning to start position.

Answer 25

- Set up safety bars to slightly below squat depth - If they're unable to complete the rep, they simply lower the bar under control to safety bars & step out. - Only performed on correct lifting platform ensuring space around platform is free from obstruction/passers by. - If cannot rise from bottom of squat they're to explosively jump forward pushing bar back as they jump forward to ensure it doesn't land on back.

Answer 26

- Set up in front rack position, hands just outside shoulder width, elbows at 90 degrees, brace core & unrack. - Step back with one leg & screw foot through heel into ground. - Step back with other leg trying to take your squat stance, avoid shifting & adjusting body. - Look down & adjust feet as necessary placing heels hip width/slightly wider & turn toes out 15-30 degrees from center line. - Pressurize & brace trunk forcefully with lower back in its neutral curvature & upper back flattened as much as possible.

Answer 27

- Bend at knees & hips together to squat as directly down as possible, maintaining even balance, weight mid to backfoot. - Keep knees in line with feet & push knees out - Full depth=knee joint closed as much as possible while maintaining whole foot balance & neutral spine (if don’t yet have mobility to squat to full depth, squat as deep as possible while maintaining proper back position & balance). - Maintain tension throughout legs & trunk all way through the bottom & accelerate back up while maintaining upright posture & whole foot balance. - Release small amount of air as you stand without compromising trunk rigidity if needed to avoid dizziness.

Answer 28

+ Lift more weight (results strongly suggests back squat is best variation for lifting heavy weights) +More balanced leg development (front squats just emphasize quads) + Easier to learn (front rack can be hard) + Standard measure of strength (often used to assess lower-body strength) - Increased lower back stress (more stress on lumbar spine, intervertebral discs&ligaments when leaning forward to keep weight over feet&increase glute&hamstring engagement-exisint lumbar injuries prefer front squat) - Hard to escape from if unable to complete rep - Can cause shoulder pain (reaching back to hold barbell during back squats can prove uncomfortable, if not impossible)

Answer 29

Grip - Set bar to appropriate height for lever length, get under bar so it’s set at eye level. - Standard bench grip, fingers/thumb wrapped, wrists neutral. - Set shoulder blades back to generate torque off bar. - Elbows to be maintained at 30-45* angle from plane of body. Stance: - Feet stance=wide, feet flat&screwed into ground, knees pushed out&shins vertical Braced Extension: - Create arch in back but not over pronounced (should help set shoulder blades) - Brace abs, take control of bar pushing up - Control bar eccentrically remembering elbow angles&as bar comes to natural stop meeting chest, press bar back up breathing out.

Answer 30

Spotter will aid lift off rack with presser & will give the command "Your Bar", presser replies "My Bar" & takes control of bar. The spotter will follow bar & if needed help/take control of bar to aid presser back to rack position.

Answer 31

- Deadlift bar to standing position using standard posture for lift, flexing at hip to about 60-70 degrees - Maintain small knee bend so hamstrings, glutes & lower back are ‘loaded’. - Allow arms to fall naturally into straight line between shoulder, elbow & wrist. - Tighten core, retract shoulder girdle & deep neck flexors. - Flex at elbows pulling bar into stomach until bar contacts lower abdomen & return under control.

Answer 32

Maximum amount of weight that can be performed in a specified number of repetitions for a given exercise - Powerlifting competition (determine points against body weight category therefore is a ‘relative’ strength competition) -Training for power (use of 1RM as part of working sets) - Monitor strength progression (shows both rate & speed of training effects in terms of getting stronger) - Determining load (to programme load expressed as a % there needs to be a marker placed to decipher that load in each phase of work. If done regularly enough, loads can be tweaked for greater gains)

Answer 33

Instruct to warm up with light resistance (5-10 reps) Rest 1 minute Estimate warm up load allowing 3-5 reps (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%) Rest 2 minutes Near max 2-3 reps (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%) Rest 2-4 minutes Increase load (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%) Attempt 1RM If successful, rest 2 minutes & repeat previous 2 steps

Answer 34

Rest 2-4 minutes Decrease load (subtract=upper 2-4kg/2.5-5%, lower 7-9kg/5-10%) Then back to increasing (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%) Continue increasing until only one rep can be performed with good technique (1RM ideally measured in 5 attempts)

Answer 35

+ Psychological stress is in reference to the weight (calm knowing not hitting 1 rep), 1 RM can create fear of failure which is inevitable + 2nd rep better (achieving first rep will ensure confidence is in place to attempt a second. Alternatively lifting 1RM can create fear of failure & indeed will this to occur) + Safety (lifting with more control will ensure safetys upheld) + Without need to lift 1 RM (calculation can be made to predict 1 RM from a 3 RM test)

Answer 36

+ Novice users at an advantage early in their lifting experience & eliminates need for spotter (benefits lone trainer) + Focuses on one muscle group at a time (good for body building & rehab). + Goes through specific range of motion, (god for starting strength training/rehabilitating from injury) + Quick & easy for group workouts (adjusting resistance) - Not functional to everyday movements. - Focuses on one muscle group at a time (use various muscle groups simultaneously in sport & daily activities) - When increasing weight, must add whole/half plate (usually 10/15 lbs which may be too large of an increase for some) &amount of weight on some is limited

Answer 37

Volume Mechanical Tension Muscle damage Metabolic stress Genetics Hormone Levels

Answer 38

Multiple sets/rep out Reduced recovery time Very slow velocity eccentric & static holds Increased weekly volume

Answer 39

Designed to increase cross-sectional area of muscles which occurs in both transient & chronic states. - Programmed utilising a split routine (by body area/specific body part to emphasise growth of particular area (some respond well to short sessions, others to longer-key emphasis being as soon as theres severe drop in performance, session should come to a close) - Increase muscle size to desired level by taxing ATP/CP stores - Increase in actin & myosin contractile protein filaments - Refine all muscle groups of body - Improve proportion among all muscles of body

Answer 40

- Increase protein (actin & myosin) content of muscle to increase muscle density & tone - Increase thickness of muscle site to induce chronic hypertrophy (long term increase) - Increase HGH release & increase Testosterone production - Improved speed of motor unit recruitment - Greater Fast Twitch motor unit recruitment

Answer 41

* 85-100% intensity * 1-6 reps x 2-6 sets * Rest intervals: 2-5 mins * Controlled movement but aim to accelerate weight as fast as possible for FT recruitment * Determining appropriate loading method (step load etc)

Answer 42

- Use sparsely & in combo with Concentric Max Load Method for short periods only x 1 per week - Reserved for lifters with 2-4 years experience - 105%+ in excess to 160% - dependant on ability - Same rep/set range as for Concentric Max Load Method - Assistance from spotter on the concentric action is a necessity.

Answer 43

- How to split (exercise, muscle group, whole body) - How long should a cycle be - Assistance work (how to utilise, what type of exercises) - Training age of athlete - Goals of athlete (get strong at one movement/many) - Functional strength/specific strength

Answer 44

‘subordinate’/‘supplementary’ item. Something non-essential, but desirable, that contributes to an effect or result. - Compound ‘support’ exercise - Isolation strength (related) - Related assistance work – grip work etc - Rehabilitative - Core - Max strength or Speed strength

Answer 45

Load: High Volume: Moderate No. of exercises per day: 3-5 individual accessory movements per day No. of sets per exercise: Roughly 2-4 Avg. rep range per set: Roughly 5-12 per set. Rest: 1-3 minutes between sets Total training time: Complete within 60 minutes Variations: Perform same accessory movements for max of 1-3 weeks Progression: Aim to improve accessory work weekly (improvements will lead to improvements in big lifts)

Answer 46

Load: Low Volume: High No. of exercises per day: 4-5 individual accessory movements per day No. of sets per exercise: Roughly 2-4 Avg. repetition range per set: Roughly 12-20. Rest: 1-3 minutes between sets Total Training Time: Complete training session within 60 minutes Variations: Perform same accessory movements for max of 1-3 weeks Progression: Aim to improve accessory work weekly (improvements will lead to improvements in big lifts)

Answer 47

Using more weight Completing more repetitions Using larger range of motion (ROM) Using a longer period of time under tension/load (TUT).

Answer 48

Macrocycle Period of time from start to completion date. Mesocycle The amount of months spent between start and end of goal. Microcycle These break up your meso into smaller programmable components.

Answer 49

Periods Break up your macrocycle into 2 blocks of prep & competition, eg/pre-season & in-season. Phases Further breakdown your periods into more specific portions. Prep needs a non specific & specific phase, competition will have a period just before competition & whilst in the event or season etc.

Answer 50

Sessions Each session gives workouts within a week (microcycle). Units These express volume & intensity of each individual workout.

Answer 51

-Increased work capacity across broad time & modal domains/areas of importance (work, time & modality) -Work=represented by maximising volume & time of work through intense lifting etc. - Time is broad in terms of short-long duration dependant on intensity of workout. - Modal domains=different modalities CF employs to it’s workouts.

Answer 52

-Forge a broad, general & inclusive fitness for all -Seek to build a programme to prepare for unknown & unknowable. -Speciality is in ‘not’ specializing -Aims to be emperical – actual/factual. - By combining functional movements at a high intensity. - Movements fall into 3 brackets. Met Con (Cardio), Gymnastics, Weightlifting.

Answer 53

-The 10 components of fitness model -Hopper model -The 3 energy pathways -Sickness, wellness continuum (theoretical continuum which can be used as visual guide to someones health based on variety of objective markers .eg. blood pressure)

Answer 54

Cardio - exercises are a standard & recognisable list eg/running, rowing, swimming etc Gymnastics - utilises bodyweight movements which have need for bodyweight control for gymnastics training eg/Press Ups, Pull Ups, Squats, Dips, Lunges, Rope Climbs, Handstands, Muscle Ups Weightlifting - all body parts & muscle slings work in tandem during these functional movements. Benefit of this=functional crossover to many sports & daily activities.

Answer 55

Prescribes to 2 styles of programming maintaining simple, user friendly methodology. - 5 & 2 (designed for people working through week&weekend to recover) - 3 & 1 (3 day work & 1 day recovery) 3 workout types-single,couplet & triplet

Answer 56

1: -long run/weightlifting session 2: -Couplet performed alternatively -Repeated 3/4/most commonly 5 times. -Task Priority as it’s a set ‘task’ to complete. -Two elements are moderate to high intensity -Ideally first round = hard but possible whereas second round onwards would need rest/pauses to break up. 3: -Triplet of exercises -Repeated for set number of 20 minutes -Scored by the number of rotations in that 20 minutes -Time Priority -Elements chosen to provide challenge that manifests only through repeated cycles. -Managing work/rest=marginal factor.

Answer 57

Serious syndrome due to direct/indirect muscle injury, resulting from death of muscle fibres & release of their contents into bloodstream. - can lead to serious complications eg/renal (kidney) failure (kidneys can't remove waste & concentrated urine) Causes -Sudden intense exercise, when not conditioned. -Dehydration when exercising. -Alcohol consumption before exercise. Symptoms -Severe generalised muscle pain -Nausea&vomiting -Abdominal cramping -Dark red ‘coca cola’ urine.

Answer 58

- Build up programme to intensive exercise (correct movements etc) -Heat acclimatisation - OPS -Recovery from viral infections -Hydration (Hydrate or die) -Be wary of people who have done CrossFit previously, took a break & tried to return to same intensity -Mindful exercise, thoughtful intensity

WRT Flashcards

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