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39 Cards in this Set

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At what percentage of the 1RM is the appropriate training zone to facilitate the training effect?
Between 55% and 85%
Explain the effects of training at 55% to 65% of 1RM, and the relevance of this with regard to determining proper training loads in relation to your clients goals.
Training at this range does not innervate high threshold motor units, and therefore limits the effects of type II muscle hypertrophy. (15 Rep Range)
Explain the effects of training at 85% - 95% of 1RM, and the relevance of this with regard to determining proper training loads in relation to your clients goals.
Training at this intensity does not allow for sufficient time to activate all motor units in an orderly fashion, diminishing hormonal adaptations. (2-6 rep range)
Explain the effects of training at 75% of 1RM, and the relevance of this with regard to determining proper training loads in relation to your clients goals.
Training at this intensity maximizes serum testosterone levels and growth hormone levels allowing for successful growth, adaptation, and recovery.
Explain a simple way to assess if your client should increase his resistance training exercise intensity.
If your client can successfully complete two or more reps above the desired rep range in the last set in two consecutive workouts for any given exercise, the weight should be increased by 2-10%.
What are the Eight Technologies of the ISSA's integrated training approach?
1. Heavy Resistance Training.
2. Light Resistance Training.
3. Psychological Techniques.
4. Therapeutic Modalities.
5. Medical Support.
6. Biomechanics (Skill Training).
7. Dietary Manipulation.
8. Nutritional Supplementation.
In relation to ISSA's eight technologies of integrated training approach, describe "Heavy Resistance Training."
Devices designed to provide heavy external resistance to ones musculoskeletal effort.
In relation to ISSA's eight technologies of integrated training approach, describe "Light Resistance Training."
When body weight alone is the source of resistance.
In relation to ISSA's eight technologies of integrated training approach, describe "Psychological Techniques."
Self hypnosis, mental imagery, meditation, and other “mind games” can help improve strength output capabilities.
In relation to ISSA's eight technologies of integrated training approach, describe "Therapeutic Modalities."
Therapies that have an effect directly and indirectly on the improvement of your capabilities such as massage, whirlpools, etc.
In relation to ISSA's eight technologies of integrated training approach, describe "Medical Support."
Periodic check up’s, preventive care, chiropractic adjustment, and Rx drugs are sometimes recommended for those in heavy training.
In relation to ISSA's eight technologies of integrated training approach, describe "Biomechanics (Skill Training)."
Good skills execution involves the efficient sequencing of activation/inhibition of prime mover, stabilizer, and synergistic muscle fibers.
In relation to ISSA's eight technologies of integrated training approach, describe "Dietary Manipulation."
Eating to assist in achieving specific sports training objectives.
In relation to ISSA's eight technologies of integrated training approach, describe "Nutritional Supplementation."
Supplementing what you don’t get in your diet for optimal nutritional function.
If your client can successfully complete two or more additional repetitions in the last set in two consecutive workouts for any given exercise, the load should be ___________ depending on your clients' current physical abilities.
Increased by 2% - 10%
In reference to determining training loads for your client, power lifting does what?
Diminishes hormonal adaptations of muscle fibers and does not allow sufficient motor unit activation.
True or false, Maximum power will occur somewhere between 55% to 85% of 1RM.
True
True or false, Training at 75% of 1RM is the most conducive for muscular hypertrophy.
True
True or false, training at 85% of 1RM is best for strength.
True
The potential for muscle fiber hypertrophy is most limited at what percentage of 1RM?
40% - 55%
How much rest time is required between sets (three sets of 8 to 10 at 75% of the 1RM) to maximize serum testosterone levels and growth hormone levels?
No more than one minute.
In reference to determining training loads for your client, high repetition resistance training does what?
Does not innervate high threshold motor units and limits the potential for Type IIB muscle fiber hypertrophy.
At what percentage of the 1RM will maximum power occur?
Between 55% and 85%
Explain a simple way to assess if your client should increase his training exercise intensity.
If they can successfully complete 2 or more reps above the desired rep range in 2 or more exercises.
List the eight technologies of the ISSA's integrated training approach.
1. Heavy Resistance Training
2. Light Resistance Training
3. Psychological Techniques
4. Therapeutic Modalities
5. Medical Support
6. Biomechanics (Skill Training)
7. Dietary Manipulation
8. Nutritional Supplementation
Explain what heavy resistance training is.
The use of devices designed to provide heavy external resistance to your musculoskeletal effort.
Explain what light resistance training is.
Training done when the body weight alone is the source of resistance.
Explain what psychological techniques are.
"mind games" that can help improve strength output capabilities.
Explain what therapeutic modalities are.
Therapies that have an effect directly and indirectly on the improvement of your capabilities.
Explain what medical support is.
The recommended medical interventions during heavy training.
Explain what biomechanics (skill training) is.
Proper skill execution that stimulates the entire muscle in an efficient sequence.
Explain what dietary manipulation is.
Eating to assist in achieving specific sport training objectives.
Explain what nutritional supplementation is.
Supplementing what you don't get in your diet for optimal nutritional function.
True or false, power lifting diminishes the hormonal adaptations of muscle fibers and does not allow sufficient motor unit activation?
True
True or false, training at 75% of 1RM is the most conducive for muscular hypertrophy?
True
True or false, training at 85% of 1RM is best for strength improvement?
True
The potential for muscle fiber hypertrophy is most limited at what percentage of 1RM?
40% to 55%
How much rest time is required between sets (three sets of 8 to 10 at 75% of the 1RM) to maximize serum testosterone levels and growth hormone levels?
No more than one minute
True or false, high repetition resistance training does not innervate high threshold motor units and limits the potential for Type IIB muscle fiber hypertrophy?
True