Term
| What are some types of AEROBIC EXERCISE? |
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Definition
machines: treadmill, elliptical, stairs, ergometers, bike
nonmachines: walking, jogging, running, swimming, skating, cycling, kickboxing |
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Term
| what are the three different AEROBIC EXERCISE PROGRAMS? |
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Definition
1. long distance (LSD - low intensity)
2. Pace/tempo training (highest HR, 20-30min)
3. interval training (high/low alternating intensities) |
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Term
| what are the three types of RESISTANCE TRAINING EXERCISES? |
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Definition
1. core exercises (multijoint, large muscles, squat, bench)
2. power exercises (quick, clean, jerk)
3. assistance exercises (single joint, maintain balance, bicep curls) |
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Term
| how should a PT choose resistance training exercises? |
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Definition
| For a novice client, develop a base with basic core or assistance exercises. For athletes, more power exercises |
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Term
| what are the three ORDERS of resistance training exercises a PT might choose and why? |
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Definition
1. power>core>assistance; multijoin>single joint; large muscle>small muscle (these are common bc core and multijoint are for when client is fresh.
2. alternating push and pull (doesn't allow same muscle group to be used twice in a row)
3. alternating upper and lower body (best used for machines dealing with small muscle groups |
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Term
| what are the four various types of STRETCHING EXERCISES? |
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Definition
1. ballistic (rapid, jerky, uncontrolled, NOT recommended, causes injury
2. static (most common, 30 sec)
3. proprioceptive neuromuscular facilitation (PNF, partner stretching)
4. dynamic (sport specific, 20 yds, combine with static) |
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Term
| what are the three types of WARMUPS? give examples |
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Definition
1. passive (heating pads, shower)
2. general (jogging, jump rope)
3. specific (light bench press) |
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Term
| what two warmup activities are appropriate for a resistance training workout? |
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Definition
| body weight exercises and stability ball |
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Term
| what warmup activities are appropriate for an aerobic workout? |
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Definition
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Term
| what cool-down activities are appropriate for an aerobic workout? |
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Definition
| running>jogging>walking>stretching |
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Term
| how does exercise INTENSITY relate to the goal of training? (aerobic) |
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Definition
should be determined before frequency and duration is determined.
HEART RATE RESERVE (HRR) must be attained during an exercise before improvements are seen |
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Term
| how should INTENSITY be monitored? (aerobic). and what is the formula? |
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Definition
HRR should be between 50-85% or APMHR of 70-85%.
Forumula: 220-age |
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Term
| how does WORKLOAD INTENSITY relate to goal of training (resistance)? |
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Definition
| Based on clients goals (muscular endurance, hypertrophy, muscular strength, or muscular power) |
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Term
| what are the four primary resistance training GOALS? explain them |
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Definition
1. muscular endurance (stamina, more reps, less weight, running)
2. hypertrophy (muscle mass, fat free, reduce BF)
3. muscular strength (heavier training loads, just want to get stronger, prerequisite of endurance and hypertrophy)
4. muscular power (sport performance, power, speed, jumping) |
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Term
| how else can aerobic exercise INTENSITY be measured? |
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Definition
Metabolic equivalents (METs)
1 MET = 3.5ml x kg x min
table on pg 396 |
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Term
| how does a PT accurately prescribe an aerobic exercise based on METs? |
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Definition
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Term
| what is the protocol to asses starting loads by using BODY WEIGHT TESTING? |
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Definition
| multiply body weight by factor (on pg. 364), give client warmup set of 10 reps 50% load, then put on full load and see how many reps are possible. then adjust (on pg 366) |
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Term
| what is the protocol to asses starting loads by using 1RM? |
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Definition
based on clients goal, they will performa certain amount of reps along with load percentage
(look at table 15.11 on pg 366) |
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Term
| what is the formula for volume load? |
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Definition
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Term
| how many reps and sets should be used generally for each training goal? |
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Definition
1. muscular endurace >10 reps, >3 sets
2. hypertrophy 6-12 reps, >3 sets
3. muscluar strength <6 reps, >3 sets
4. muscular power: intermediate (3-6 reps, 1-3 sets) or advanced (1-6 reps, 2-3 sets) |
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Term
| what are the REST LENGTHS in between each set for each training goal? |
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Definition
1. muscular endurance <30 sec
2. hypertrophy 30-90 sec
3. muscular strength 2-5 min
4. muscular power 2-5 min |
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Term
| what is a CLUSTER SET and what are the three types? |
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Definition
very short rest interval of 5-45 sec in between sets
1. standard (load stays same)
2. undulating (load is increased then decreased)
3. ascending (load increases) |
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Term
| what is an example of WITHIN-WEEK VARIATION? |
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Definition
| creating LIGHT AND HEAVY DAYS. light days could be used at end of week for clients with stress at work. on light days PT should reduce load but leave reps the same |
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Term
| what are two examples of BETWEEN-WEEK VARIATION? |
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Definition
1. 3:1 loading paradigm (3 weeks increasing intensity, followed by 1 week decreasing pg. 371)
2. alter training density (changing number of sessions, and aerobic sessions each week pg. 372) |
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Term
| how should a PT SEQUENCE TRAIN? |
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Definition
| if a clients goal is muscular strength, they should develop hypertrophy first. if goal is power, then endurace>hypertrophy>strength. pg 373 |
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Term
| in sequencing training, how many weeks of each training goal should be used before switching in between goals? |
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Definition
| 2-4 weeks. table on pg 373 |
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Term
how long should the DURATION of an aerobic exercise last according to:
National institute of health and surgeon
American Heart Association
ACSM |
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Definition
National institute: >30 min
American heart: 30-60min bc of cardiovascular disease prevention
ACSM: 20-60 min |
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Term
| how is the DURATION of aerobic exercise determined? |
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Definition
| by the clients goals, intensity, and ability for client to fit into their schedule |
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Term
| how is the FREQUENCY of aerobic training determined? |
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Definition
| clients goals, fitness level, duration, intensity, and recovery time required |
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Term
| what is recommneded for the FREQUENCY of aerobic training? |
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Definition
| 2-5 days/week. table on pg 398 (varies between beginner, intermediate, advanced) |
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Term
| what factors determine the FREQUENCY for resistance training? |
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Definition
| type of exercies, number of muscle groups used, intensity, client status, social availability |
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Term
| what is the recommneded number of sessions per week based on client status? |
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Definition
1. beginner: 2-3
2. intermediate: 3-4
3. advanced: 4-6 may perform multiple session in one day |
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Term
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Definition
| working out a specific muscle group, upper/lower body, push/pull exercises on different days to give recovery time. for advanced lifters |
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Term
| what is the best method to determine the PROGRESSION of a resistance trainign program? |
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Definition
| scheduling periodic RM assessments. THen, increase by 2.5-10% depending on type of exercise, training status, and part of body being trained |
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Term
| whats another method to determine PROGRESSION of resistance training program? |
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Definition
| 2-for-2 rule. if a client can complete 2 or more reps than the rep goal in the final set of an exercise for two consecutive training sessions, the load in all sets can be increased. pg 375 |
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Term
| what are the two types of AEROBIC ENDURACE training programs? |
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Definition
| improvement and maintainence |
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Term
| how can improvement in aerobic endurance training be measured? |
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Definition
| increase in VO2 capacity, or an increased tolerance for longer durations or higher intensities. however, dont make increases more than 10% between weeks |
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Term
| how can maintenance be controlled in aerobic endurance training? |
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Definition
| reducing frequency of training to no fewer than 2 sessions per week, but maintain the duration and intensity during the sessions |
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