Acsm Types Of Training

Front 1

Three general training principles

Back 1

specificity, overload, and progression

Front 2

Dictates that training a client in a specific way will produce a specific result and to reach a specific goal the client has to follow a specific type of training program.

Back 2

Specificity Principle

Front 3

States that stress placed on the musculoskeletal system must be greater than normal during a specific workout, and it should exceed the stress during the previous workout.

Back 3

Overload Principle

Front 4

An increase in workload to maintain overload.

Back 4

Progression

Front 5

An essential preliminary step when designing an effective training program.

Back 5

Goal-setting

Front 6

Specific
Measurable
Attainable
Relevant
Time-bound

Back 6

SMART

Front 7

Frequency
Intensity
Time
Type

Back 7

FITT

Front 8

Hypertrophy
Muscular Strength
Muscular Endurance

Back 8

Primary Resistance Training Goals

Front 9

An increase in muscle size or mass.

Back 9

Hypertrophy

Front 10

An enhanced ability of the targeted muscles to perform at a submaximal level for many repetitions or for an extended period of time.

Back 10

Muscular Endurance

Front 11

Enhances strength and power.

Back 11

Muscular Strength

Front 12

An aerobic endurance training or cardiovascular exercise commonly called "cardio" or "aerobics".

Back 12

Cardiovascular Training

Front 13

Number of times the heart beats per minute

Back 13

Heart Rate (HR)

Front 14

The amount of blood ejected per heart beat.

Back 14

Stroke Volume (SV)

Front 15

The product of SV and HR

Back 15

Cardiac Output (Q)

Front 16

Type of stretching that is slow and sustained to increase movement at a particular joint when.one segment is manipulated relative to another.

Back 16

Static Stretching

Front 17

Requires assistance fro another person. The person being stretched must remain relaxed and refrain from any reflexive movements.

Back 17

Passive Stretching

Front 18

The muscle being stretched is actively moved through its ROM.

Back 18

Active/Dynamic Stretching

Front 19

The muscle being stretched may require some assistance to go through its ROM because of muscular weakness or restricted movement due to injury or intervention.

Back 19

Active Assistive Stretching

Front 20

An effective and fast way known to increase static-passive flexibility. Utilizes a technique of combining passive stretching and isometric stretching to achieve maximum static flexibility.

Back 20

Proprioceptive Neuromuscular Facilitation

Front 21

Refer to quick jerking and often bounce like movements. Can predispose the muscles to injury.

Back 21

Dynamic, Phasic, or Ballistic Stretching

Front 22

Exercises that engage the body in jumping movements or motions.

Back 22

Plyometrics

Front 23

The ability to maintain a position for a given period of time.

Back 23

Balance

Front 24

Allows the client to perform movements that imitate those used in their everyday lives.

Back 24

Functional Training

Front 25

Prescreening
Interpreting
Combining Information

Back 25

Program Design

Front 26

Physical Activity Readiness Questionnaire

Back 26

PAR-Q

Front 27

Health Risk Assessment

Back 27

HAR

Front 28

Defined as planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

Back 28

Exercise training

Front 29

Specific
Adaptations to
Imposed
Demands

Back 29

SAID

Front 30

Warm-up
Conditioning (stimulus)
Cool-down

Back 30

Three basic components to any personal training sessions

Front 31

The weight used or intensity of exercise

Back 31

Load

Front 32

Can affect almost every system in the body and is used in a wide variety of populations.

Back 32

Resistance Training

Front 33

A clinical pathology that promotes the rapid breakdown of muscle tissue resulting in high amounts of breakdown products entering into the bloodstream that are harmful to kidneys and can cause kidney failure and sometimes death.

Back 33

Rhabdomyolysis

Front 34

Operates through a lever arm, cam, or pulley arrangement.

Back 34

Variable-Resistance Devices

Front 35

Ascending
Descending
Bell-Shaped

Back 35

Three Major Types of Strength Curves

Front 36

A muscular contraction in which the muscle exerts a constant tension.

Back 36

Isotonic

Front 37

Allows one to maintain a maximum resistance throughout the whole ROM by controlling the speed of the movement

Back 37

Isokinetic Devices

Front 38

Types of devices that do not use pulleys or levers.

Back 38

Dynamic Constant External Resistance Devices

Front 39

A muscular action in which no change in the length of the muscle takes place.

Back 39

Static Resistance or Isometrics

Front 40

Training good for individuals with joint disorders in which pain is elicited by motion.

Back 40

Isometric Training

Front 41

Devices that use friction, compressed air, or pneumatics.

Back 41

Isokinetic Devices

Front 42

1. What muscle groups need to be changed?
2. What are the basic energy sources (anaerobic, aerobic) that need to be trained?
3. What type of muscle action (e.g., isometric, eccentric actions) should be taken?
4. What are the primary sites of injury for the particular sport or prior injury history of the individual?

Back 42

Needs Analysis

Front 43

Choice of exercises
Order of exercises
Resistance and repetitions used
Number of sets for each exercise
Duration of rest between sets and exercises

Back 43

Classical Acute Program

Front 44

Trains the prime movers in a particular movement and are typically major muscle group exercises.

Back 44

Primary Exercises

Front 45

Exercises that train predominantly a single muscle group that aids in the movement produced by the prime movers.

Back 45

Assistance Exercises

Front 46

Require the coordinated action of two or more muscle groups or joints.

Back 46

Multijoint Exercises

Front 47

Exercises that attempt to isolate a particular muscle group's movement of a single joint.

Back 47

Single Joint or Single Muscle Group Exercises

Front 48

The maximal load that can be lifted the specified number of repetitions

Back 48

RM

Front 49

Allows only a specific number of repetitions to be performed

Back 49

Absolute Resistance

Front 50

70%-85% of ____
A method of determining resistance

Back 50

1 RM

Front 51

The number of sets performed for eavh exercise (e.g., sets x reps x resistance)

Back 51

Volume of Exercise Equation Calculation

Front 52

The duration of the rest period significantly influences the _____, _______, and ________ responses to a short-term bout of resistance exercise, as well as the performance of subsequent sets.

Back 52

metabolic, hormonal, cardiovascular

Front 53

For advanced training emphasizing absolute strength or power, rest periods of ____ are recommended for large muscle mass multijoint exercises.

Back 53

3 - 5 minutes

Front 54

For a novice or intermediate resistance exercise protocol, rest periods of _______ may suffice for large muscle mass multijoint exercises.

Back 54

2 - 3 minutes

Front 55

The more the rest between sets, the _____ the resistance.

Back 55

heavier

Front 56

The most effective training programs appear to use ______ - ______ repetitions.

Back 56

concentric eccentric

Front 57

Muscle actions involving movement of a joint

Back 57

Dynamic

Front 58

Systematic variation in the prescribed volume and intensity during different phases of a resistance training program.

Back 58

Periodization

Front 59

Four phases of traditional linear periodization program

Back 59

1. Hypertrophy, consisting of high volume and short rest periods.
2. Strength/power, consisting of reduced volume but increased load and rest periods.
3. Peaking, consisting of low volume but high load and longer rest periods.
4. Recovery, consisting of low volume and load.

Front 60

Largest time frame for a training cycle

Back 60

Macrocycle

Front 61

Smaller group of training cycles (in the middle)

Back 61

Mesocycle

Front 62

Smallest group of training cycle

Back 62

Microcycle

Front 63

Macrocycle
Mesocycle
Microcycle

Back 63

Phases of Periodization

Front 64

Higher degrees of ______ in the training stimulus are more effective in producing overall adaptations in the body.

Back 64

variation

Front 65

Classic periodization methods use a progressive increase in the intensity with small variations in each ______ week microcycle.

Back 65

1 - 4

Front 66

Straight line increase in the intensity of a program

Back 66

Linear Periodization

Front 67

Allows variation in the intensity and volume within each week over the course of the training program.

Back 67

Non-linear Periodization

Front 68

The ability of a client to perform large muscle, repetitive, moderate-to high-intensity exercise for an extended period of time.

Back 68

Cardiorespiratory Endurance or Training

Front 69

To challenge the cardiorespiratory system, an _____ must be applied.

Back 69

overload

Front 70

The minimal amount of overload needed to bring about the desired adaptation.

Back 70

Threshold

Front 71

A cardiorespiratory exercise session includes ______

Back 71

warm up, endurance phase, cool down

Front 72

Recommended oxygen uptake reserve or HR reserve

Back 72

40% - 50%

Front 73

Rating of Perceived Exertion

Back 73

RPE

Front 74

A guideline to use when setting exercise intensity.

Back 74

Rating of Perceived Exertion

Front 75

ACSM recommendation of aerobic activity

Back 75

20 - 60 minutes

Front 76

ACSM recommendation of calories expended in physical activity each day.

Back 76

150 - 400

Front 77

ACSM - to assist in weight loss, increasing activity levels to ____ minutes per day may be required for over weight adults.

Back 77

45 - 60